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Monday, 14 May 2018
Nausea, vomiting, and diarrhoea
Ginger may help to reduce the effects of nausea and vomiting.
When someone has one or more of these symptoms, the key is to eat foods that settle the stomach. Doing so should help people to regain their appetite.
Sona Ginger supplements are easy to take in tablet format. Ginger tea is also known to ease stomach issues.
BRAT stands for: bananas, rice, applesauce, and toast. These foods are bland and gentle on the stomach.
The diet is rich in starch and contains little fibre, which can have a binding effect on loose stools and speed up recovery from diarrhea.*
Other bland foods that can be added to a BRAT diet include:
· boiled potatoes
Foods to avoid
Greasy foods contain high levels of fats, which are difficult to digest and can irritate the stomach, worsening nausea.
Chilies contain capsaicin, a chemical that can irritate the lining of the stomach, causing pain and discomfort.
Caffeine acts as a muscle stimulant that can cause stomach cramps and increase bowel movements.
Dairy products contain a sugar called lactose that can be difficult to digest after diarrhea, causing bloating and nausea.
Artificial sweeteners can have a laxative effect.
The key to relieving constipation is to increase fibre intake.
Fibre is either soluble or insoluble. Soluble fibre traps water in the stools, making them softer and easier to pass. It also helps to nourish gut bacteria. Insoluble fibre adds bulk to stools, helping to clear the intestines.
Porridge oats and bran
While porridge only contains the germ of the oat, oat bran contains the fibrous husk as well. Because of this, it provides 5.7 grams of fibre per cup, so bran is even better for digestion.
Sona stock a supplement called FibrePlan which contains a beneficial dose of fibre to help with regularity.
All fruits are good sources of fibre, but dried fruits, such as apricots, figs, and prunes, typically contain the highest levels.
These fruits also contain a natural laxative known as sorbitol, which promotes bowel movements by drawing water into the intestines.
Prunes and apricots also contain polyphenols, which can increase the amount of healthful gut bacteria, such as Lactobacillus and Bifidobacterium. These bacteria help to stimulate the intestines.
Sona’s probiotic range help balance good bacteria in the stomach. When taking regularly it results in much improved gut health.
Due to its high soluble fibre content, flaxseed is particularly good at supporting regular bowel movements.
Foods to avoid
Processed foods tend to be high in fats and salt, and low in fibre. Fats are difficult to digest, while salt decreases levels of moisture in stools.
Processed grains, such as white bread and white rice, have been stripped of the bran and germ. These are the parts that provide the highest levels of fibre.
Colds and flu
A blocked nose, a cough, and a sore throat are common symptoms of colds and flu. The following foods can help to ease congestion and inflammation and boost the immune system.
Caffeine and alcohol can both cause dehydration, depleting the water needed to soften stools.
When experiencing cold and flu symptoms, it is important to stay hydrated. Herbal teas are refreshing and breathing in their steam can help to clear mucus from the sinuses.
Adding ground turmeric to a cup of hot water may help to relieve a sore throat. Research suggests that turmeric has both anti-inflammatory and antiseptic properties.
Tea leaves are abundant in natural plant compounds, such as polyphenols, flavonoids, and catechins. These stimulate the immune system. Catechins, in particular, may protect against certain types of influenza virus.
Citrus fruits and berries
Citrus fruits, such as oranges, lemons, and grapefruits, contain high levels of flavonoids and vitamin C. These decrease inflammation and boost immunity, which may help to fight a fever.
Some studies suggest that a flavonoid called quercetin, which is also found in berries, may help to treat rhinovirus infections. This virus is responsible for the majority of common colds.*
Revital C from Sona offers a daily dose of vitamin C which helps boost immunity.
Foods to avoid
Dairy is believed by many to increase mucus production, although there is little scientific evidence to support this. Dairy may make mucus thicker, however, which can worsen sinus congestion.
Caffeine can cause dehydration, which makes congestion worse. However, some caffeinated drinks, such as tea and coffee, contain immune-boosting antioxidants, and they may be helpful in moderation.
Alcohol can dehydrate and trigger an inflammatory response, which may aggravate cold and flu symptoms.
Dietary changes can provide some relief when an individual feels sick. A person should try to follow the recommended diet for their symptoms while avoiding foods that will worsen them.
It is important to remember that prevention is better than a cure. Staying hydrated and consuming a nutrient rich diet will keep you in optimum health year round.
Essential turmeric oils enhance anti-inflammatory efficacy of curcumin in dextran sulfate sodium-induced colitis: Scientific Reports volume 7, Article number: 814 (2017)
Rhinovirus and COPD airway epithelium- Nicole Owuor1 , Nisha Nalamala1 , Joao Antonio Gimenes Jr1 and Uma S. Sajjan1,2* 1 Department of Thoracic Surgery and Medicine, Temple University, Philad
Ginger: Health benefits and dietary tips- 11 September 2017 By Megan Ware RDN LD. Reviewed by Deborah Weatherspoon, PhD, RN, CRNA
Inflammatory bowel disease: can omega-3 fatty acids really help? US National Library of Medicine, National Institutes of Health