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Combating irritable bowel syndrome with our diet

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Cereals are good for the body

Cereals are good for the body

 In this chapter, we will be discussing how we can combat irritable bowel syndrome with our diet.

Irritable bowel syndrome (IBS) can certainly make you irritat­ed. This com­mon digestive disorder, which affects the large intestine, can cause abdom­inal cramping, bloating and a change in bowel habits. Some people with IBS have constipa­tion, while some have diarrhea. Others alternate between consti­pation and diar­rhea. Although IBS can cause a great deal of discomfort and disrupt your life, it does not harm the intestines.

The main cause of IBS is not known but it is believed to be associated with stress, mental health problems and tends to affect women more than men.

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Most people diagnosed with IBS can control their symptoms with diet, stress management and medication.

Foods to in­clude

• Probiotic bacteria rich foods such as probiotic yogurt and fer­mented milk prod­ucts eg. Kefir.

• Soluble fiber rich foods such as; brown rice, oat­meal and whole-wheat bread.

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• Water- helps ease fiber smoothly through digestive tract, andsoothes digestive tract distress.

Foods to avoid

• Processed foods such as ice-creams

• Refined flour

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• Corn syrup

• Milk

Lifestyle modification

• Avoid alcohol consumption entirely.

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• Adequate stress management and avoidance of stress as much as possible.

• Avoid cigarette smoking.

• Adequate sleep and psychiatric consult.

• Keep a journal of foods you eat and what symptoms may follow, to figure out which are the most dangerous foods for your bowel.

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In conclusion, managing irritable bowel syn­drome can be very stressful and uncomfortable, but it’s not impossible; a well-tailored diet and lifestyle can relieve symptoms of irritable bowel syndrome swiftly. By following the recommen­dations above, irritable bowel syndrome will become the least of your worries.

The writer is a nutritionist and Chief Execu­tive Officer (CEO) of Holistic Health Centre

 By Bernice AsareKorkor

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Sports

Kotoko dare Heart of Lions in Kumasi

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Miss Lilly Akutu Zotorvie (left) receiving a prize from a netball official
Miss Lilly Akutu Zotorvie (left) receiving a prize from a netball official

If there is a club Kumasi Asante Kotoko would want to avoid, definitely it would be Kpando Heart of Lions, and not Hearts of Oak.

Kotoko and Hearts have sold to soccer fans some of the electrifying football atmosphere to underline their age-long rivalry.

Despite their stature in Ghana football, however, the lions from Kpando have been the most difficult and toughest opponents for the Porcupine Warriors.

Clashes between Kotoko and Hearts have produced mixed outcomes. It remains one of the few games which outcomes can be very challenging to predict.

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But the story with Heart of Lions is straightforward. It hands them the dominance card over Kotoko; making them favourites most of the time when they are paired together.

Tomorrow at the Baba Yara Sports Stadium, the Porcupine Warriors would slug it out in their Matchday 2 encounter of the Ghana Premier League (GPL) with Heart of Lions.

Asante Kotoko and Heart of Lions have faced each other in 12 recorded official head-to-head matches, with Heart of Lions holding the upper hand.

They boast six wins, and two for Asante Kotoko, with the rest of the four ending in draws.

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As recent as the last three years, Kotoko has been winless in their last six games, registering three draws with the Lions winning three.

This clearly suggests that the Porcupine Warriors would be engaged in another battle of their lives when they welcome Heart of Lions to the Baba Yara Stadium, a venue that has proven to be a comfortable hunting ground for the visitors.

Coming from a 1-1 draw against Debibi United on Matchday 1 and a Democracy Cup victory over Hearts of Oak, Kotoko must be ready to clip the claws of the deadly Lions if they hope to tame them to halt that trend.

The Bibiani Dun’s Park is also expected to be full of fireworks as GoldStars welcome Hearts of Oak.

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It will be one that will draw the fans in the area as both sides prepare the game with different agenda. While Hearts emerged 4-0 conquerors of Berekum Chelsea in Accra, GoldStars suffered a 1-0 loss to Bechem United.

The quest to consolidate the week one gains or to bounce back from defeat would conspire to make the game a mouthwatering one.

Swedru All Blacks would also engage Debibi United at the Swedru Stadium while Berekum Chelsea lock horns with Dreams FC at the Golden City Park and Karela against Bechem United.

At the Aliu Mahama Stadium, Karela United will face Bechem United; Young Apostles versus Basake Holy Stars at the Wenchi Stadium while Aduana FC take on Sarmatex.

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The round will commence today with a fierce tie between FC Ashantigold versus Vision FC.

By Andrew Nortey

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Ada girl steals spotlight as Greater Accra wins netball title

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Dogo Yakubu-Asante Kotoko

When the Greater Accra Region emerged winners of the 35th Inter-Regional Basic Schools Netball Competition at the University of Ghana, Legon, one name stood out above the celebrations: Miss Lilly Akutu Zotorvie, a young shooter from the rural community of Mangoase in the Ada West District.

The Junior High School student of Englishie-Kenya D/A Basic School was the tournament’s standout scorer, netting an astonishing 132 goals in five matches for Team Greater Accra.

That translates into an average of 26.4 goals per match, a remarkable scoring record that has attracted attention from spectators and netball enthusiasts at the competition.

For Miss Zotorvie, however, the impressive statistics tell only part of the story; behind the goals is the journey of a young girl from Mangoase, a community outside Ghana’s major sporting centres, whose talent was discovered at a local netball clinic and gradually nurtured into the regional school competition.

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She was reportedly spotted by Mr Ebenezer Kisseh, a journalist and coach, who recognised her potential during a netball clinic.

What could have remained an ordinary community sporting activity instead became the beginning of a promising journey for the young player.

Her performance subsequently earned her an opportunity to compete in the Greater Accra Super Zonal Games, where she impressed enough to progress to the regional level.

At the 35th Inter-Regional Basic Schools Netball Competition, she converted that opportunity into an outstanding individual performance, combining precision, consistency and confidence in front of the post.

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Her exploits have also brought renewed attention to the pool of sporting talent that exists in communities far from Ghana’s traditional sporting centres.

For a young player from Mangoase, the progression from a local netball clinic to representing Greater Accra at an inter-regional competition demonstrates the importance of early talent identification and sustained opportunities for development.

Miss Zutorvie’s emergence also presents a reminder that some of Ghana’s promising sporting talents might be found in schools and communities where access to structured training and competitive opportunities remains limited.

Now, after scoring 132 goals in five matches and helping Greater Accra claim the inter-regional title, the young shooter has given coaches,  sports administrators and talent scouts another reason to look beyond the country’s major sporting centres.

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As Greater Accra celebrates its victory, her performance is likely to remain one of the most memorable individual highlights of the competition – and perhaps the beginning of a much bigger sporting journey for the Ada youngster. -GNA

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