Nutrition

Conquering heartburn with our diet

Published

2 years ago

July 6, 2024

admin

A balanced diet

In this chapter, we will be discussing how we can conquer heartburn with our diet.

Heartburn is a painful burning sensation in the chest and/or throat, which occurs when stomach acid and other digestive juices back up into the eosophagus (the tube that carries food to the stomach).

Almost everyone gets heartburn sometimes, but if you have heartburn more than twice a week, you may have gastroeosophageal reflux disease (GERD). Here is what you need to know.

A one-way valve sits just above the stomach, which opens to allow food from the eosophagus to enter the stomach, and closes tightly to prevent vice versa.

In GERD, this valve does not close tightly enough to prevent the digestive juices in the stomach from climbing up into the eosophagus, which irritates the eosophagus, leading to the characteristic chest and/or throat pain and discomfort.

Certain medications, foods and alcohol can bring on heartburn, and management of this condition may be medical or dietary;

Foods to include

• High fiber diet such as whole grains, fruits (with the exception of citrus fruits) and vegetables

• Foods rich in omega-3 fatty acids, such as salmon, flax seeds, and walnuts

• Water; it flushes out the eosophagus

Foods to avoid

• Fatty foods such as fried foods

• Coffee

• Tea

• Whole milk

• Spicy food

• Citrus fruits

Lifestyle changes

• Weight loss through exercises like going for walks, jogging, and riding bicycles

• Avoiding alcohol intake

To conclude, heartburn can be very uncomfortable and disabling, but it’s also very well controlled and prevented with the above measures incorporated into our diet and lifestyle, which are sure to keep us far away from the clutches of heartburn.

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

By Dr Bernice Korkor Asare

Nutrition

Benefits of Avocado

Published

1 day ago

May 16, 2026

WeeklySpectator

Avocado

Avocado is a healthy addition to our diet, offering a rich blend of essential nutrients, heart-friendly fats, and fibre that support overall well-being.

Avocado is not merely a trendy fruit; it is a nutrient-packed powerhouse that can transform your breakfast into a healthy and satisfying meal.

From enhancing your energy levels to supporting overall well-being, here are eight detailed benefits of incorporating avocado into your morning routine:

-Rich in essential nutrients

Avocados are a treasure trove of vital vitamins and minerals. They are an excellent source of potassium, which supports muscle function and helps regulate blood pressure. Additionally, they contain vitamin K, crucial for blood clotting and bone health, vitamin E, a potent antioxidant, and B vitamins, which are essential for energy production and brain health.

– Promotes heart health

Avocados are abundant in heart-healthy monounsaturated fats, which can help lower levels of harmful cholesterol while increasing beneficial cholesterol. Regular consumption of these healthy fats as part of a balanced diet may reduce the risk of heart disease and improve overall cardiovascular health.

– Provides sustained energy

Unlike sugary breakfast options that can lead to an energy slump later in the day, avocados provide a steady source of energy. Their combination of slow-digesting healthy fats and dietary fibre keeps you feeling full and energised throughout the morning, making them an ideal choice for busy days.

– Aids in weight management

Despite their relatively high caloric content, the healthy fats and fibre in avocados can promote a feeling of fullness, helping to reduce overall calorie intake. This makes them an excellent option for those seeking to manage their weight without resorting to restrictive diets.

– Supports digestive health

Avocados are rich in dietary fibre, which plays a crucial role in maintaining a healthy digestive system. Fibre promotes regular bowel movements, prevents constipation, and supports the growth of beneficial gut bacteria, contributing to overall digestive wellness.

– Improves skin health

The healthy fats, vitamin E, and antioxidants found in avocados are highly beneficial for skin health. These nutrients help to nourish and hydrate the skin from within, protect against damage caused by free radicals, and promote a natural, radiant complexion.

– Boosts cognitive function

The fats in avocados, along with their high folate content, support brain health. These nutrients are associated with improved cognitive function and may reduce the risk of neurodegenerative diseases such as Alzheimer’s. Including avocado in your diet can help keep your mind sharp and focused.

– Highly versatile and delicious

Avocados are incredibly versatile and can complement a wide range of breakfast dishes. Their creamy texture and mild, buttery flavour make them an deal addition to sweet and savoury meals alike. Pulse.gh