10 tips on how to eat well and live healthy

1.   Take liquids before solids.  Foods that are less difficult to digest and require less time should be eaten first.  After the easier swallow food has been consumed, start with harder to chew foods that need more time for digestion.  The food, which is more solid and has lower water content, should be taken after the food, which has the highest water content.  Soup and vegetables should be taken before the main meal.

2.   Do not eat until you are genuinely hungry.  When you are hungry our stomach will tell us that it needs food.  This means the stomach is empty from the previous meal and is ready to digest a new meal.  If you eat when you are not hungry or continually eat and mix semi digested foods with new ones, it will cause the mixture to stay in the stomach pouch for a longer time.  This causes the purification and fermentation of foods leading to health problems.

3.    It is best to chew each bite of food 20-30 times.  Chewing food is a very important process in proper digestion.  Dieticians recommended chewing solid food to the extent.  This ensures proper breakdown and causes the food to change to the more liquid before making for a more simple digestion process.  Many problems and diseases are caused by not chewing food adequately.

4.   Do not overeat.  The stomach has a limited capacity for food and needs some space for mixing and digestion.  If it is completely full, it cannot function properly.  The stomach is located beneath the heart, and when the stomach is full it expands and applies pressure on the heart.  The process leaves very little space for the heart to beat at its proper place.  Too much pressure can cause the heart to palpitate or to beat at irregular intervals.  Always stop eating before you feel full.  It takes approximately 20 minutes for the stomach to let your brains know you are in fact full and that it is best at that time to stop eating.

5.   Do not drink while you are eating.  Water, juices or carbonated drinks should not be taken with a meal as they dilute the stomach juices and enzymes and interrupt the digestion process.  This causes gas, bloating, pain, constipation and toxicity of the whole body.  Undigested food goes into the intestines and then into the colon where it putrefies and ferments to create more gas and acid, which is then re-absorbed, into the bloodstream.  Water and all kinds of drinks can be taken half an hour before and about two hours after the meal.

6.   Do not mix different food groups together and try to eat a single food group at one time.  There are different groups of food in nature, for instance, fats, proteins, and carbohydrates.  Most of the food we consume is complex, but in order to have better digestion, it is best not mix proteins with carbohydrates or fats with proteins.  For example, the traditional North American dish of steak and potatoes is not a good mixture for healthy digestion and nutrients absorption.  If a potato, which is carbohydrate, gets served with vegetables it makes an ideal food combination.   Carbohydrates and vegetables also make a good combination.  A proper combination of the right foods makes for overall healthy digestion.

7.   Do not eat any processed or manufactured foods.  Any food that has been altered by the process using heat or the adding of chemicals to preserve or add flavor or is vitamin enriched is not healthy to eat.  For example, white bread does not have any food value left in it nor does cold cuts which are full of chemicals and coloring.  All added chemicals are hazardous to your health.

8.   Add lots of fiber to your meals.  The human digestive system is a long tube that should be filled with a large number of fibrous foods.  Fiber absorbs water and cleans the digestive tract.  A lack of fibers in your diet causes many kinds of disorders and diseases; from constipation to cancer.

9.   Drink at least eight glasses of water a day.  Our body is made up of 65% to 70% of water.  Without an adequate amount of water, the body does not function optimally and there is a general lack of energy and concentration.  All nutrients and vitamins must be dissolved in water in order to be absorbed into the bloodstream.  The amount of water to drink is based on the bodyweight of the individual; for each kilogram of weight, one ounce of water is needed.  Note that too much water is also not recommended as it flushes the nutrients out of your body.

10.   Exercise.  Exercising makes the muscles strong and keeps the bones dense.  It stimulates the lymphatic system keeping the fluids moving so it works better at keeping us healthy.  Our lymphatic system is responsible for waste collection and immunity protection.  It does not have a pumping system like our bloodstream has to the heart; therefore, the speed of fluid movement is very low.  Regular exercise keeps the continual appellation of toxins through the lymphatic system removing them from the body.

Source: Khoshbin web, Google.com


A Healthy Lifestyle with Multiple Sclerosis

Maintaining a Healthy Lifestyle with Multiple Sclerosis


If you have multiple sclerosis (MS), exercise can help retain flexibility and balance, promote cardiovascular fitness and a sense of well-being, and prevent complications from inactivity. Exercise also helps regulate appetite, bowel movements and sleep patterns.

Jogging, walking and aerobic exercises are helpful when strength and coordination are not affected. Stationary bicycle riding may be more practical if walking or balance is impaired. Swimming is helpful for stretching and cardiovascular fitness. Yoga and Tai Chi are most useful for stretching and promoting a sense of well-being. Your physical and occupational therapists will assist you in selecting the best exercise program for you to follow.

Stress Reduction

Although stress cannot be totally eliminated from our lives, we can learn to manage it more effectively. Any reduction in stress will be associated with an improved sense of well-being and increased energy. A psychologist or social worker may be helpful in developing a stress management program that is tailored to your needs. The following are some useful stress reduction techniques:

  • Identify causes of stress in your life and share your thoughts and feelings.

  • Simplify your responsibilities by setting priorities.

  • Try relaxation and meditation exercises.

  • Manage your time and conserve your energy.

  • Ask for help when needed.

  • Set both short-term and life goals for yourself.

  • Keep as active as possible both physically and mentally.

  • Recognize the things that you cannot change and don’t waste your time trying.

  • Make time for fun activities and maintain your sense of humor.


Good nutrition maximizes your energy, general sense of well-being and healing capacities. A dietary routine also contributes to regular bowel habits. Although no specific diet has been demonstrated to conclusively improve the natural history of MS, most people do report an improved sense of well-being when following a carefully planned diet. Several published diets are healthful and easy to follow. Others are more restrictive and less practical.

There’s good evidence that eating a healthy diet can reduce your risk of:

  • obesity

  • diabetes

  • heart disease

  • stroke

  • osteoporosis

  • some types of cancer

See more at: https://www.bupa.co.uk/~/media/Images/HealthManagement/PDFs/The-Eatwell-Guide-2016.ashx

Vitamin and Mineral Supplements

Unless there is a specific vitamin deficiency found by your doctor there is no scientific proof that supplementary doses of vitamins or minerals, alone or in combination, favorably affect the course of the disease. Be careful not to take excessive doses of synthetic vitamin B6. ( Intra Herbal Drink and Nutria Antioxidants Vitamins and Phytonutrients can be added daily. Your diet shall contain Vitamin D ( 2000 – 4000 IU/ daily), Omega 3, Magnesium, Calcium, Selen, Zink, Vitamin C, Lecithin, Vitamin E,  Vitamin B Complex. )

Eat the right proportion of foods from the major groups in the image below to give your body all it needs to stay healthy.

Starchy foods

38 percent

Fruit and vegetables

40 percent

Dairy and alternatives

8 percent

Non-dairy protein

12 percent

Oils and spreads

1 percent

See details at: https://www.bupa.co.uk/health-information/Directory/H/healthy-eating

Oleic and Linoleic Acids

These fatty acids have been reported to be deficient in MS patients. There is an unconfirmed suggestion that supplementary feeding of these fatty acids may slightly reduce the frequency of MS attacks. These fatty acids are contained in sunflower seed oil and primrose oil. The former is much cheaper and readily available in grocery stores. Two tablespoons of sunflower seed oil each day will provide you with these fatty acids and give you the added benefit of a laxative.

Skin Care

If you have problems with mobility, muscle contractures or are confined to a wheelchair, you should check your skin regularly for sores, pressure spots, infections and abrasions. Regular skin care will minimize the chances of skin breakdown and help you to avoid complications such as a decubitus ulcer. Be sure to check the pressure points on your body including your heels, knees, hips, buttocks and elbows. Remember to protect against skin cancer by wearing sunscreen and protective clothing when outdoors, whether it is sunny or not. Get familiar with your skin and examine it frequently.

Urinary Tract Infections

Vitamin C helps to acidify the urine and prevent the growth of bacteria. Fresh Orange juice or vitamin C tablets are both useful. Cranberry juice also will acidify the urine and is available as a sugar free juice for those who count calories. If you develop new urinary frequency, burning when you urinate or have difficulty passing your urine, you should call your doctor and be seen for the possibility of a urinary tract infection.


There has traditionally been a concern that immunizations could worsen MS by stimulating the immune system. With the exception of transient worsening associated with fever or rare neurological complications known to be associated with certain vaccines, there is no convincing evidence that immunizations make MS patients worse. If immunizations are recommended by a doctor, they can probably be undertaken safely. In general, immunizations should be delayed if the person is experiencing an acute MS attack. However, in some circumstances, such as when urgent vaccinations for tetanus or rabies are required, immunizations should be given immediately. If questions arise, you should discuss them further with your neurologist.

Physical Therapy

Physical Therapy (PT) focuses on ways to preserve or improve safety and independence with functional mobility. This may be accomplished through a variety of approaches including:

  • Mobility technique training

  • Home exercise programs

  • Caregiver training

  • Effective use of adaptive equipment

The following are examples of PT therapeutic strategies that help everyday management of mobility-related symptoms.

  • Exercise Categories — You and a physical therapist should develop an individualized exercise program that is based on your current needs and future goals. This may include yoga, exercises in a gym, tai chi or Feldenkrais, as well as traditional forms of exercise such as running, walking, biking, swimming or water aerobics. In some cases, exercises can be carried out independently, with or without modification. In other instances, certain more challenging exercises may require some assistance.

  • Stretching — Frequently, persons with MS have spasticity, especially in their lower extremities. This can cause the legs to stiffen if a regular stretching program is not incorporated into the daily routine of activities. Stretching exercises help to maintain or improve muscle length to allow greater flexibility.

  • Coordination — Coordination exercises are done to improve balance and ease of purposeful movement. The degree of skill required to perform the exercises varies. An appropriate program will be discussed with the individual MS patient.

  • Strengthening — Strengthening exercises are designed to build weakened muscles to aid in moving and walking. While being beneficial, discretion is advised when carrying out a strengthening program. For instance, if one has undergone a vigorous session of exercising but is too tired to prepare dinner or do chores that ordinarily can be done without difficulty, it may be necessary to modify the program or space the activity more evenly throughout the day.

  • Upper Body Exercises — These simple exercises are designed to promote flexibility and muscle balance as well as to enhance upper extremity function. If done correctly, they are appropriate for all stages of MS. Stretches are to be done slowly, generally being held for approximately five to 10 seconds. These exercises can be performed either seated or lying on your back. Repeat each exercise five to 10 times on each side as tolerated. You can do one side at a time or both sides at the same time.

Reviewed by health care specialists at UCSF Medical Center.

This information is for educational purposes only and is not intended to replace the advice of your doctor or health care provider. We encourage you to discuss with your doctor any questions or concerns you may have.

Source: https://www.ucsfhealth.org/education/maintaining_a_healthy_lifestyle_with_multiple_sclerosis and https://www.bupa.co.uk/~/media/Images/HealthManagement/PDFs/The-Eatwell-Guide-2016.ashx



9 Health Benefits of Fiber

FibreLife intra nutria

9 Health Benefits of Fiber

  • Heart health – An inverse association has been found between fiber intake and heart attack, and research shows that those eating a high-fiber diet have a 40 percent lower risk of heart disease.
  • Blood sugar control – Soluble fiber may help to slow your body’s breakdown of carbohydrates and the absorption of sugar, helping with blood sugar control.
  • Weight loss and management – ( Lower Cholesterol – Taking Medicine, Healthy Diet, Losing Weight and Exercise ) – Fiber supplements have been shown to enhance weight loss among obese people, likely because fiber increases feelings of fullness and slows carbohydrate metabolism.
  • Stroke – Researchers have found that for every seven-grams more fiber you consume on a daily basis, your stroke risk is decreased by 7 percent.
  • Skin health – Fiber, particularly psyllium husk, may help move yeast and fungus out of your body, preventing them from being excreted through your skin where they could trigger acne or rashes.
  • Diverticulitis – Dietary fiber (especially insoluble) may reduce your risk of diverticulitis – an inflammation of your intestine – by 40 percent.
  • Hemorrhoids – A high-fiber diet may lower your risk of hemorrhoids by preventing the need for straining.
  • Irritable bowel syndrome (IBS) – Fiber may provide some relief from IBS.
  • Gallstones and kidney stones – A high-fiber diet may reduce the risk of gallstones and kidney stones, likely because of its ability to help regulate blood sugar.

Warning!!! Start slowly with fiber intake and make shure you consume at least 3-4 L of water per day!

warning fiber intake

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Resource: www.articles.mercola.com, www.lifestyles.net