Latest news with #digestion
Yahoo
2 days ago
- Health
- Yahoo
I Ate Yogurt Every Day for a Week and Here's What Happened
I have always been a yogurt lover. It's a versatile, creamy delight that anchors breakfast, boosts smoothies, and even serves as a dessert when topped with goodies like dark chocolate chips (so yum). So when I was tasked with eating yogurt every day for a week, I gladly accepted the challenge. As a dietitian, I know that the food's health benefits are vast (yogurt tends to be high in protein), and was curious to see how eating the protein-packed food would impact my body. I'll admit, at first, this challenge felt like a fun excuse to indulge in one of my favorite foods more often. Additionally, placing yogurt on my daily schedule meant displacing some less-than-optimal breakfast or snack choices (hello, salt and vinegar chips! Don't judge!). And while I wasn't expecting anything groundbreaking, I was curious. What happens to your body when you eat yogurt every day? Here's what I found during my week-long adventure. From my very unofficial, highly personal experience, adding yogurt to my daily routine seemed to make a difference in my digestion, hunger, and even how I felt about my eating habits. For starters, I noticed I was less likely to experience bloating that week, which honestly came as a surprise to me. My belly even looked slightly flatter by the end of the week. My guess as to why that happened is two-fold: I wasn't eating as much salt when I was swapping certain food choices for yogurt, and the yogurt's probiotics, or 'good' bacteria, may really support my gut health like the internet claims. Data shows that probiotics may help balance the digestive system's microbiome, potentially easing discomfort like gas or bloating, and in my case, I think that held true. Another difference? I felt more satisfied throughout the day. Yogurt, especially styles like Greek yogurt, is high in protein and often contains some fat (I tend to skip fat-free options, due to preference and knowing that some fat is good for you). This powerful combo of protein and fat helped me feel fuller for longer, curbing those mid-morning hunger pangs without resorting to potato chips or candy bars. On top of that, making a daily commitment to yogurt kept me off autopilot when it came to my food choices. Instead of grabbing something random from the shelf, I actively planned how I'd include yogurt each day, whether as a main dish or a snack. This small shift felt empowering, helping me stay more mindful and intentional about the foods I was including in my diet. Sure, it took a little pre-planning. But at the end of the week, I can confidently say it was worth the effort. Not all yogurts are created equal, and choosing the right one for your needs and preferences matters. For me, Greek yogurt or skyr are the winners. Their thicker texture and high protein content make them a satisfying choice. When selecting yogurt, look for one with minimal added sugar. Many flavored yogurts, even those marketed as 'healthy,' can sneak in a surprising amount of sweeteners, which kind of defeats the purpose. Plain yogurt is a safer pick, and you can always flavor it yourself with fresh fruit, a drizzle of honey, or a sprinkle of nuts. I'll sometimes also drizzle my yogurt with natural nut butter and top it with protein granola. Full-fat versus low-fat yogurt is really a personal choice, but if satiety is a goal, a little fat can go a long way. I also personally like to include a little fat when eating fat-soluble vitamins (like vitamin D) to help support absorption. And with more data suggesting that the saturated fat found in dairy may not pose the same heart health concerns as other sources of saturated fat, I feel good about including some dairy fat in my diet. Eating yogurt daily has its perks, and I noticed a few firsthand during my experiment. Here are some of the benefits backed by science that align with my observations: Supports gut health: Yogurt's probiotics help maintain a healthy balance of gut bacteria, which can assist with digestion and reduce bloat. Promotes satiety: The protein in yogurt helps you feel fuller longer, making it an excellent choice for breakfast or an afternoon snack. A source of nutrients: Yogurt is a source of calcium, which supports bone health. Plus, its protein content promotes muscle repair and growth. May aid weight management: Yogurt's satiating properties can prevent overeating by stabilizing your appetite throughout the day. My experience certainly echoed this; I wasn't reaching for extra snacks as frequently. May be linked to reduced type 2 diabetes risk: Eating yogurt regularly, at least 2 cups (three servings) per week, may reduce the risk of type 2 diabetes according to limited scientific evidence. While yogurt is a nutrient-dense food, it's not for everyone. If you're lactose intolerant, for example, yogurt may not be your best bet (but it also may be ok!). Some individuals with lactose sensitivities can tolerate yogurt due to its lower lactose levels compared to milk, but this isn't always the case. Additionally, people with dairy allergies or those following a vegan diet should look for nondairy yogurt alternatives, such as those made with almond, soy, or coconut milk. These options can be nutritious too, but it's important to check labels for added sugars and ensure they're fortified with calcium and protein to reap the benefits. Finally, if you have certain medical conditions that require you to monitor your protein or calcium intake, consult your doctor or dietitian before making yogurt an everyday staple. When it comes to yogurt, balance is key. While it's undeniably healthy, overdoing it could lead to an excessive intake of calories or sugar, especially if you're eating flavored varieties. Over time, too much calcium from multiple servings of dairy can also potentially interfere with the absorption of certain nutrients like iron and zinc. Eating yogurt every day for a week turned out to be a low-effort and low-cost habit with some surprisingly noticeable results. I felt less bloated, more satisfied between meals, and better about my overall eating routine. While I can't promise I'll eat yogurt every single day moving forward, I can see myself incorporating it more consistently into my routine and enjoying every delicious bite. If you're considering making yogurt a daily staple, give it a try! Pay attention to how it makes you feel and experiment with different types to find what works best for your body. Whether you're a Greek yogurt devotee like me or prefer other varieties, this creamy treat can be a wholesome addition to any diet. You Might Also Like Can Apple Cider Vinegar Lead to Weight Loss? Bobbi Brown Shares Her Top Face-Transforming Makeup Tips for Women Over 50
Yahoo
4 days ago
- Health
- Yahoo
Trust your gut: How gut health impacts our overall wellbeing
GRAND RAPIDS, Mich. (WOOD) — About 40% of Americans suffer from digestive health issues and research shows gut health is not just about digestion — it plays a vital role in overall wellness. Margaret Brown, senior director of care management at Priority Health, said symptoms like diarrhea, constipation and bloating are signs your gut is unhealthy. 'We know that the gut is such a critical component to our overall health, meaning that it helps to contribute how we balance our emotions. It also contributes to how well we're able to fight off and combat different diseases,' Brown explained. Sleep, diet, activity: How to take care of your brain The gut-brain connection is a bi-directional system that requires good communication between the two. If you're seeing signs of an unhealthy gut, you may also be experiencing mental issues like memory, decision making, depression or anxiety. To improve gut health, focus on your diet, Brown says. 'Foods that are perhaps high in being processed or high in sugar can really harm our gut and it can set off what we call our microbiome. So instead, we want to really look for foods such that are high in fiber, so your fruits, your vegetables, your beans, your legumes, looking for fermented foods as well that you can find in yogurt,' Brown suggested. You should also look toward how well you're managing your stress levels. Chronic stress can lead to increased inflammation in the gut, according to Brown. Plenty of water and physical activity as well as adequate amounts of sleep can also help improve gut health. Copyright 2025 Nexstar Media, Inc. All rights reserved. This material may not be published, broadcast, rewritten, or redistributed.
Washington Post
6 days ago
- Health
- Washington Post
What exactly is the gut microbiome?
Together, Cristina and Dr. Trisha Pasricha break down what the microbiome is, where it lives, and how it influences everything from digestion to disease. Pasricha explains how the gut microbiome acts as a key player in our overall health and why fiber may be one of the most underrated tools in supporting it. She also offers insight into what science currently understands about gut function and what's still being uncovered. Read more of Pasricha's work, including 8 tips to improve gut health and why probiotics can be a waste of money. For more advice, follow her on Instagram. Now 'Try This' has a newsletter! Think of it as a supplemental guide and sign up here. Subscribe to The Washington Post or connect your subscription in Apple Podcasts.
Health Line
6 days ago
- Health
- Health Line
Pressure Points for Relieving Constipation
Acupressure, which involves applying physical pressure to points on the body to support digestion and induce bowel movements, can relieve constipation. It's common to feel constipated now and then. It can happen for many reasons, like dehydration or stress. Some medications and medical conditions can also cause constipation. Fortunately, it's possible to relieve constipation with natural remedies like acupressure. Acupressure involves applying physical pressure to various points on your body to support digestion and induce bowel movements. You can apply acupressure yourself or have it done by a trained professional. In either case, it's important to understand how it works and the potential side effects. How do pressure points work? Acupressure is a type of traditional Chinese medicine (TCM). It's a form of acupuncture, which is the practice of stimulating specific points in your body by inserting tiny needles into your skin. When pressure is used to activate these points, as in massage, it's known as acupressure. According to TCM, your body has a vital energy called qi. This energy flows through channels in your body called meridians. These meridians are thought to be connected to your tissues and organs. TCM practitioners maintain that a balanced Qi is necessary for good health. If your Qi is blocked or imbalanced, health issues can develop. This includes ailments such as: pain discomfort constipation Therapies like acupressure are used to balance qi. In acupressure, a practitioner uses their fingers or hands to apply physical pressure on specific points along your body's meridians. This is said to trigger a response that promotes healing and relief. There are more than 2,000 pressure points in the body. The specific points used in acupressure depend on your ailment. How do I use acupressure to relieve constipation? You can use acupressure for constipation by stimulating the following pressure points. According to TCM, these points are linked to various organs involved in constipation. San Jiao 6: Branching Ditch San Jiao 6 (SJ6) is commonly used for constipation. According to Peirano, this point stimulates the lower jiao, which includes the large and small intestines, kidneys, and bladder. To use this point for acupressure: Find SJ6, three finger-widths away from your wrist crease on the outer side of your arm. Press on the point with your opposite thumb or index finger. Apply circular pressure for 1 to 3 minutes. Repeat on your other arm. Stomach 25: Celestial Pivot Stomach 25 (ST25) is used to balance your digestive system. It can help both constipation and diarrhea, says Peirano. To use this point for acupressure: Locate ST25, two finger-widths to the right of your belly button. Press on the point with your thumb or index finger. Apply circular pressure for 1 to 3 minutes. Repeat on the left side. Spleen 15: Great Horizontal Spleen 15 (SP15) is located near ST25. It's used to stimulate peristalsis and enhance the effects of ST25. To use this point for acupressure: Find SP15, four finger-widths to the right of your belly button. Press on the point with your thumb or index finger. Apply circular pressure for 1 to 3 minutes. Repeat on the left side. Liver 3: Great Surge If stress could be the underlying cause of your constipation symptoms, Peirano recommends using Liver 3 (LV3) in your feet. This pressure point for constipation is said to regulate liver qi and relieve stress. To use this point for acupressure: Locate the soft skin between your big toe and second toe. Press on the point with your thumb or index finger. Apply circular pressure for 1 to 3 minutes. Repeat on your other foot. Large Intestine 4: Joining Valley Like LV3, Large Intestine 4 (LI4) is used for stress. This may help with constipation if your symptoms could be due to emotional stress. To use this point for acupressure: Find the soft skin between your thumb and index finger on the top of your hand. Press on the point with your opposite thumb or index finger. Apply circular pressure and continue for 1 to 3 minutes. Repeat on your other hand. Kidney 6: Shining Sea Kidney 6 (KI6) is an acupressure point on the foot used to induce bowel movements. According to TCM, it can ease constipation by promoting fluid production. To use this point for acupressure: Find the KI6 point below your inner ankle bone. Press on the point with your thumb or index finger. Apply circular pressure for 1 to 3 minutes. Repeat on your other foot. Can acupressure relieve symptoms of constipation? Acupressure can help relieve some symptoms of constipation. According to licensed acupuncturist Dr. Kim Peirano, DACM, LAc, acupressure promotes peristalsis, the movement of your intestinal muscles. This helps move stool through your digestive system. The practice also activates the vagus nerve, which is involved in healthy digestive function. The vagus nerve sends signals between your brain and the digestive system. Additionally, according to a 2019 study, acupressure increases endorphins. This relaxes muscles and reduces stress, which is helpful if your constipation symptoms are due to stress. What are the potential downsides of acupressure? Acupressure is generally considered safe, but it may not be for everyone. Use caution if you're pregnant. Some pressure points can induce labor. To reduce the risk of complications, consult a trained acupressure professional. You should also avoid acupressure if you have: lung, kidney, or heart disease a pacemaker inflamed or injured skin Additionally, the practice has potential side effects, including: bruising soreness lightheadedness Avoid using hard, deep pressure to help prevent these side effects. What are some other ways to prevent and relieve constipation? You can try several other strategies to prevent and relieve constipation. In addition to acupressure, you might try the following: Eat high fiber foods. Fiber softens and bulks up your stools, making them easier to pass. High fiber foods include fruits, vegetables, whole grains, and legumes. Stay hydrated. Drinking extra fluids will also soften your stools. It's important to stay hydrated as you eat more fiber. Stay active. Routine exercise can promote regular bowel movements. Try aerobic exercise or yoga to get things moving. Take magnesium citrate. Magnesium citrate is a natural remedy for constipation. Limit your dosage to 350 mg daily for females or 400 mg for males, as taking higher dosages can potentially cause kidney problems.s Manage stress. Stress can cause or worsen constipation. Focusing on stress relief can naturally relieve your symptoms. Train your bowels. It can be helpful if you're able to have a bowel movement at the same time every day. You should also pass stool as soon as you feel the urge. Take an over-the-counter (OTC) treatment. OTC medications like laxatives, stool softeners, or fiber supplements may also help. Check with your doctor before taking any of these treatments. Change your medications. Some medications may worsen constipation. Talk with a doctor about changing the dose or taking a different medication. When to seek medical care for constipation Contact a healthcare professional if your constipation doesn't improve with home remedies. You should also get medical help if you have constipation with: persistent abdominal pain bloody stools painful bowel movements vomiting fever lower back pain unexplained weight loss difficulty passing gas sudden changes in your bowel movements The takeaway Acupressure is a natural remedy for constipation. According to practitioners, it triggers bowel movements by promoting peristalsis and increases gastric juices. The practice is also said to relieve stress, a common cause of constipation. You can perform acupressure on yourself at home. Avoid applying hard pressure, as this can cause bruising and soreness.
Yahoo
7 days ago
- Health
- Yahoo
Fart walking — do this 10-minute indoor walking workout immediately after eating to lower your blood sugar, aid weight loss
When you buy through links on our articles, Future and its syndication partners may earn a commission. If you've been on TikTok recently, you've probably heard about fart walking — the idea of going for a walk after eating to help boost digestion and relieve bloating. Yet according to research published in the International Journal of General Medicine, there's another huge benefit of walking directly after a meal: lowering your blood sugar. If weight loss is your goal, lowering your sugar levels is a good place to start. The best part about this workout is you don't have to leave your house — perfect if you've got kids upstairs in bed, or you don't want to walk alone in the evenings. All you'll need is 10 minutes, and perhaps a yoga mat to walk on. If you want to check out your calorie burn, strapping one of the best fitness trackers to your wrist might help, but as with all indoor walking workouts, you'll want to make sure you're swinging your arms throughout for a more accurate reading. The workout, devised by fitness coach Caroline Jordan, was shared on her YouTube channel. "You can use this video immediately after eating to lower your blood sugar," Caroline says, and users in the comment section of the video have claimed the workout helped them to lose weight. Far from just walking on the spot for 10 minutes, the workout involves various marches, side steps, hamstring stretches, and overhead reaches. It's designed to boost your digestion. The best part is, you won't need any special equipment; you can just follow along with Caroline in real time. According to the International Journal of General Medicine study, there are several benefits to walking straight after a meal. The researchers compared the benefits of a 30-minute walk straight after a meal to a 30-minute walk one hour after eating. Participants completed a month of walks, and the team found that the group who walked for 30-60 minutes right after their meals lost more weight. But why? Walking after a meal reduces your blood sugar levels and the level of sugar in your interstitial fluid (the layer of fluid surrounding your body's cells). While digestion uses this glucose for energy, excess glucose in your bloodstream can be stored as fat. If you're looking to lose or manage your weight, focusing on your blood glucose levels is a good place to start. Of course, if you'd prefer to head outdoors, especially in the summer months, you have the added mental health boost of an evening walk, which can lower your stress levels and help you sleep better. That fart walk might not be so silly after all! Why not carve out 10 minutes and give this workout a try? I swapped running for 'Jeffing' for a week — and now I'm hooked I tried the 5-4-5 walking technique for a week — and it boosted my fitness and mood How to lose weight and get in shape by walking
