Saturday, 29 June 2019

Poland's PM backs move to stop 5G network roll-out!

Poland's PM backs move to stop 5G network roll-out image


Poland's prime minister Mateusz Morawiecki is backing a move to stop the roll-out of the new 5G cell phone network until it has been proven to be safe.
He is a signatory to the Global Appeal to Ban 5G, which has so far attracted more than 100,000 signatories around the world. Mr Morawiecki has signed it in his personal capacity and not as a representative of the Polish government.
The appeal has been mounted by a group of doctors, scientists and environmental activists who argue that radio frequency (RF) radiation has never been tested for its impact on human health, and especially at the intensity it will be generated by the new 5G network.
The appeal argues that 5G is "an experiment on humanity and the environment that is defined as a crime under international law."
Three Polish cities, including the capital, Warsaw, are being used to test the new network.
References
(Source: www.activepost.com/2019/06/prime-minister-of-poland-signs-global-appeal-to-stop-5g.html)

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Friday, 28 June 2019

Cancer-causing pathogen discovered in cow's milk

Cancer-causing pathogen discovered in cow's milk image


A potentially dangerous pathogen has been discovered in cow's milk—and mothers have been warned not to use the milk for supplementary feeding, especially if their infant is less than a year old.
The pathogen, BMMF (bovine milk and meat factors), could cause cancer, and small children with immature immune systems are especially vulnerable.
BMMF is in all cow's milk products, such as cheese and yoghurt, and health agencies should be alerting the public about over-consumption of dairy products, say researchers from the Max Rubiner Institute in Germany.
Although BMMF has been recognised as being a possible carcinogen, or cancer-causing agent, it hasn't been established that this happens in people, and more research needs to be done urgently, the researchers say.
There is no guidance about the over-consumption of cow's milk products—in fact, most health agencies see it as a healthy option—but this needs to be revised with the discovery of the pathogen, the researchers say.
References
(Source: The BfR Federal Institute for Risk Assessment, June 11, 2019)

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Nootropics - Functional Health






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Turmeric: Natural Secret For A Glowing Skin!

benefits-of-turmeric-for-skin

Turmeric is mostly known as a spice. It is used mainly in Asian cuisines, and you can consider it as a vital ingredient of delicious oriental dishes. The roots of turmeric have a significant role in traditional medicines and Ayurveda. But know about turmeric benefits for skin, you will instantly love this organic magic root. Because of these skin benefits, turmeric based skin care products have created their own distinct fan base, and the craze is just rising every day.
Do you know that even Peptic ulcer disease  (PUD) and associated symptoms can be treated by consuming turmeric root or capsules? Well, in this article we will explore more about this secret beauty therapy.

What is Turmeric?

Turmeric is a member of the ginger family because of which it has a distinctly warm and raw flavor. This flowering plant is a native to India and South East Asia. In its ancient time, people used it to dye clothes. Turmeric benefits for skin are so remarkable and compelling that you can use it as an inevitable part of the oriental rituals which includes beauty bathing or skin-smearing ceremonies for centuries now. Indian brides massage their skin with turmeric on their wedding day. They do so to get glowing skin on their very special day!

Nutritional Profile of Turmeric

Turmeric has been keeping researchers busy. The extraordinary skin benefits of turmeric and the healing power of turmeric is the result of its inherent nutritional profile.
Turmeric is high in phytochemical components. Nutrients like curcumin, bisdemethoxycurcumin, and demethoxycurcumin make it useful for most of the skin problems and other issues. Curcumin is one of the significant cosmetic element.
Every two tbsp. of turmeric powder contains:
  • Iron: 10%
  • Fiber: 3%
  • Manganese 15%
  • Copper: 4%
  • Vitamin B6: 5%

What does science say about Turmeric?

If you are still doubtful about turmeric benefits for skin, then here are a few scientific facts you may want to know. According to a study(1), turmeric has a natural way to treat mild to severe dermatological disorders like skin damage, scars, eczema, psoriasis, blemishes, pigmentation, and many more.
Another study(2) suggests that the existing property of turmeric known as curcumin is anti-inflammatory and anti-oxidant. Curcumin can prevent inflammation-related skin problems.

Turmeric Benefits for Skin

1. Anti-Inflammatory:

Inflammation is very harmful to the skin. It can cause blemishes, redness, eczema and even psoriasis. But, the presence of anti-bacterial and anti-inflammatory components in turmeric can do miracles on inflammation affected skin.
Cytokines stimulate the inflammation of the cells which is the main reason behind psoriasis. Turmeric can reduce the cytokines level.

How to treat psoriasis with turmeric:

  • Make a paste of turmeric and water. The mixture should be thin.
  • Apply topically on psoriasis affected areas.
  • Cover it with a cotton or any soft cloth and leave it for the whole night.
  • In the morning, remove the cotton/cloth gently and rinse your skin with lukewarm water.

2. Anti-Aging:

Anti-aging
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Our body has a natural antioxidant synthesis process, and curcuminoid can stimulate that process. As a result, our body develops a shield to protect our skin and brain from the damages of free radicals. If you apply turmeric on your skin, you can reduce the early signs of aging like fine lines and wrinkles.
As per a study(3) conducted in Japan, turmeric can delay the entire skin aging process. It maintains the elasticity of our skin caused by ultraviolet B-rays.

3. Reduction of stretch marks

The antioxidative properties of turmeric can penetrate the membrane cells of our skin and improve its function. This will eventually prevent the appearance of stretch marks.

How to use Turmeric to prevent stretch mark?

Method: 1
  • Make a mixture with extra virgin olive oil, turmeric and squeeze half lemon in it.
  • Rub it on stretch marks twice a day.
Method: 2
  • Make a paste of curd and turmeric and apply it on the affected skin.
  • Leave it on for 20 minutes.
  • Wash it gently.
If you have scars, then apply the same paste on the damaged skin. It can prevent your skin from further damage too.

4. Heals Acne:

Turmeric is an excellent source of natural antibacterial nutrients. And apart from that, it has anti-inflammatory agents. These two are significant acne-causing culprits. Using specific turmeric packs can heal acne.

How to use turmeric for acne scars:

  • Mix a thin paste of milk and turmeric.
  • Then add honey and two tablespoons of flour to make it thicker.
  • Apply the paste on your face and let it stay for 15 minutes.
  • Rinse it off with cold water.

5. Treat dry skin

Dryness of Skin
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Turmeric can deeply hydrate our skin. It has an organic way to remove damaged, dried up, and dead skin cells and enhance the glow of the skin. Turmeric can protect your skin from damages.
The milk-turmeric pack mentioned in treating acne is also useful for soothing dry skin.

6. Treats Skin Pigmentation and Tan:

The lightening components of turmeric can treat skin pigmentation. Turmeric is also known for removing tan.

How to treat pigmentation using turmeric:

  • You need to blend one teaspoon and lemon juice with turmeric powder.
  • Apply to the affected area.
  • Let it stay for 20 minutes.
  • Wash it off with cold water.
  • Pat dry the skin.
  • Apply a moisturizer.
Note: You may feel mild itchiness as both of these act as a natural bleaching agent. Do not go out in the sun after using this pack.
To reduce tan, use the same- lemon and turmeric paste but this time add another natural bleach, i.e., lemon. Apply it for 10 minutes and rinse off.

7. Brightens Complexion:

The natural bleaching components and exfoliating capacity of turmeric are great for fairer skin. So, if you are willing to get an improved complexion, then here is the secret way:

Turmeric face mask to lighten skin

  • You will need sandalwood powder, curd, a pinch of saffron, few soaked almonds, lemon juice, and the star ingredient turmeric.
  • Blend it well and store it in the refrigerator.
  • Apply this every night before sleeping.
  • Wash it in the morning.

8. Treats Cracked Feet

Cracked feet look ugly and are painful too. So if you are tired of using crack healing creams, then try turmeric. Turmeric has some astringent components that can heal the dry skin of your feet.

Procedure:

  • Blend castor oil and coconut oil in 1:1 ratio and add a pinch of turmeric to make a paste.
  • Apply it on cracked areas of your feet.
  • Leave it for 10 to 15 minutes.
  • Rinse off with normal water.

9. Great for Exfoliation

Exfoliation
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You can make your DIY scrub with turmeric that can exfoliate your skin. Turmeric powder is a bit coarse and works well as an exfoliator too.

Procedure:

  • Take one tablespoon turmeric, one tablespoon rose water and mix it well.  You also use apple cider vinegar instead.
  • Gently massage your skin with the paste and leave it for 15 minutes.
  • Rinse well and pat dry.
After washing off the paste, your face may look a bit yellowish. But do not worry, it will not last for long.

Side effects of Turmeric on skin

Overusing anything has some side effects. Turmeric for skin can drive you to use it every day, but you should know the side effects as well.
  • Start using it moderately. Excessive use of turmeric can make your skin rough because of its bleaching agents.
  • If your skin is sensitive or allergy-prone, then talk to your doctor before using it.

Precautions to be undertaken

Turmeric benefits for skin are proven, but there are some precautions you should consider.
  • First of all, turmeric is a natural bleach. So you should try a patch test before using it on the skin.
  • If you are going somewhere and feel the urge to applying turmeric pack for some extra glow, then here’s something you should know: Turmeric pack leaves a yellowish tint on your skin, and it can’t be removed instantly.
  • Avoid going out in the sun after using turmeric pack.
  • Always use ½ to 1 tablespoon of turmeric. Excess usage may cause skin burning sensation.
Turmeric benefits for skin is a time tested beauty treatment. Beauty conscious ladies use turmeric for better skin and fairer complexion from time immemorial. From applying turmeric masks to consuming milk turmeric potion, people used and lauded about it. But do not think of a quick fix. Give your skin some time to be healed from inside. Organic treatments and components work gradually so be patient!
https://howtocure.com/benefits-of-turmeric-for-skin/

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Thursday, 27 June 2019

Israeli researchers create ‘superfood powder’ from unwanted apples!


Israeli researchers have found a way to make a nutritious ‘superfood powder’ from apples that may have otherwise have been wasted for not meeting market specifications, website Jewish Press reports. 
The discovery was their solution to the 15,000 metric tons (MT) – 10% of the country’s annual yield – discarded each year due to fruit appearance, size or falling to the ground before ripening.
The discarded apples have traditionally been sold to the juice industry for a fraction of their value or even just thrown away, leading to some NIS 25 million (US$7 million) in lost income each year.
Dr. Ofir Benjamin and Prof. Raffi Stern, from Tel Chai Academic College and the Galilee Development Authority respectively, created a powder that is first grated and then freeze-dried with the addition of a very small amount of milk powder to prevent crystallization.
With 600mg of vitamin C per 100 grams, the powder is intended as a healthy alternative to sugar to sweeten soft drinks and as a natural nutritional supplement.
Researchers say it also has a high percentage of antioxidants and nutritional fiber, making it a ‘superfood’.
“We began our research last September with the aim of looking at what we could do with the enormous quantities of apples that the industry discards every year,” Benjamin told Tazpit Press Service (TPS).
According to Binjamin, the powder has many advantages such as no preservatives, no food coloring, and 100 percent natural ingredients, but more importantly, he says, it is a major breakthrough for farmers.
“Now apple growers will be able to take advantage of fruit that otherwise would have gone to waste,” he was quoted as saying.
https://www.freshfruitportal.com/news/2018/02/14/israeli-researchers-create-superfood-powder-unwanted-apples/

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Bob Procter - Excellent!






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Sharpen The Brain - For Memory





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Wednesday, 26 June 2019

High Quality Moringa Seeds For Energy!



Get your high-Quality Moringa Seeds from www.ankhrah.com


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10 Minute Morning Workout!













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PURSLANE IS AN ANTI-AGING SUPERHERO!

 

This humble weed has amazing regenerative powers that get to the root of aging—which is why Dr. Barbara Sturm includes it in so many of her products.
 
 

 
 
Written By NATALIA GARDUĂ‘O


In cooking, your food is only as good as your ingredients. The same applies with beauty. In a new series, we single out cutting-edge and under-the-radar hero ingredients to find out why they work, how they were discovered and—most importantly—what they can do to make you look better. Here are the heavy-lifters who underpin the formulations of your favorite products. 
You’ve probably seen it before. The herb with fleshy leaves that looks inconspicuous in garden beds and sprouting up on sidewalks. Fortunately for us, purslane, or portulaca oleracea as it’s formally known, caught the eye of Dr. Barbara Sturm—so much so that she included it in serveral formulations of her cult-favorite, eponymous skin care range. Before we get to the how and why of her hero ingredient, here’s the scoop on the good doctor: With a couple of noteworthy discoveries under her belt—including the cutting-edge Kobe Procedure that put the basketball star back on the court and her bespoke MC1 healing cream made from patients’s own blood—Sturm decided in 2012 to make her expertise accessible with a non-toxic skin care line. Uncomplicated yet highly effective, the products work to hydrate, protect, and regenerate the skin with, among other things, purslane. “I worked with professors of the University of Miami on purslane,” explains Sturm, “It’s an elusive superfood with powerful benefits to skin health.”
AN UNCOMMONLY GOOD WEED
So how much of a skin-nourishing punch does purslane deliver? A big one. It’s loaded with antioxidants and has more omega-3 fatty acids than fish oil. Possessing one of the highest concentrations of vitamin A among vegetables, purslane also has six times more vitamin E than spinach and seven times more beta carotene than carrots. You’ll also find vitamin B-complex, vitamin C, calcium, potassium… the list goes on. And if you’re already gearing up to toss the superfood into your salad or post-workout smoothie—absolutely go for it—you can expect a slight crunch and tart, lemony taste.
THE FOUNTAIN OF YOUTH ENZYME
As if that wasn’t enough of a resumĂ©, the nutritious botanical also activates telomerase, which Sturmdubs the “fountain of youth enzyme.” Why is this important? In a nutshell, an increase of telomerase can protect our DNA, prolong the lifespan of cells, and retrain old cells to function as they did in their youth. So how does a plant like purslane play into this? “Studying the research on telomerase led me to purslane,  a natural super-compound,” reveals Sturm, who realized that the plant helps to activate the enzyme. “Stimulation of telomerase production has been shown in a Harvard study to not only stop the aging process, but to reverse it.” Behold: the natural pause button for aging. Stronger, healthier cells means the areas responsible for elastin and collagen are also stabilized and, as a result, strengthen the structure of our skin. Simply put, purslane induces a natural anti-aging effect.
BEYOND A YOUTHFUL COMPLEXION
While the anti-aging potential around telomerase is enough to win a Nobel Prize (three scientists literally did so in 2009), purslane does more than trigger a more youthful appearance. Purslane is a wonder ingredient when it comes to wound healing, pain relief, and inflammation. The plant is also used to treat diseases related to the intestine, liver, stomach, and even arthritis. “Due to its strong healing powers, it has been used by humans for a long time but was nearly forgotten until recently,” notes Sturm. With our complexions already reaping rewards from the doctor’s purslane-enriched skin care, we doubt we’ll be forgetting about the plant anytime soon.
https://www.violetgrey.com/violet-files/top-flight/recipe-card-purslane
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Tuesday, 25 June 2019

High levels of dangerous chemicals absorbed from sun creams!

High levels of dangerous chemicals absorbed from sun creams image
High levels of dangerous chemicals absorbed from sun creams

People are absorbing high levels of dangerous chemicals from popular sun creams and sprays. The chemicals could cause cancers and developmental and reproduction problems.

The high levels in blood plasma samples are from people who have applied the creams and sprays correctly, and according to the manufacturer's recommended guidelines.
America's Food and Drug Administration (FDA) has set a safety threshold of 0.5 ng/mL in blood plasma for the active ingredients found in most sunscreens—but levels of up to 209 ng/mL have been detected by FDA researchers, who tested four popular products on 24 volunteers.
Any level above 0.5 ng/mL should trigger an automatic toxicology assessment because the chemicals—avobenzone, oxybenzone, octocrylene and ecamsule—could be cancer-causing and may interfere with healthy development and reproduction.
In the test, the four sunscreens—two sprays, one lotion and one cream—were applied to the volunteers, whose blood plasma was tested. Oxybenzone was the most easily absorbed, with levels as high as 209.6 ng/mL being detected.
References
(Source: JAMA, 2019; 321: 2082-91)
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20 Natural Laxatives to Help Keep You Regular

Laxatives can have powerful effects on your digestive health.


Because of their effects in the body, laxatives can help relieve constipation and promote regular bowel movements.
Surprisingly, there are many natural laxatives available that can be just as effective as over-the-counter products at preventing constipation.
This article will examine 20 natural laxatives and how they work.

Laxatives are substances that either loosen stool or stimulate a bowel movement.
They can also accelerate intestinal transit, which helps speed up the movement of the digestive tract to spur a bowel movement.
Laxatives are often used to treat constipation, a condition characterized by infrequent, difficult and sometimes painful bowel movements.
There are several types of laxatives that work in different ways. The main classes of laxatives are (1):
  • Bulk-forming laxatives: These move through the body undigested, absorbing water and swelling to form stools.
  • Stool softeners: They increase the amount of water absorbed by the stool to make it softer and easier to pass.
  • Lubricant laxatives: These coat the surface of the stool and intestinal lining to keep in moisture, allowing for softer stools and easier passage.
  • Osmotic-type laxatives: These help the colon retain more water, increasing the frequency of bowel movements.
  • Saline laxatives: These draw water into the small intestine to encourage a bowel movement.
  • Stimulant laxatives: They speed up the movement of the digestive system to induce a bowel movement.
Though over-the-counter laxatives can be very helpful in alleviating constipation, using them too often can cause electrolyte disturbances and changes in acid-base balance, potentially leading to heart and kidney damage in the long term (2).
If you're looking to achieve regularity, try incorporating some natural laxatives into your routine. They can be a safe and inexpensive alternative to over-the-counter products, with minimal side effects.
Here are 20 natural laxatives you may want to try.

Fiber is a natural treatment and one of the first lines of defense against constipation.
It moves through the intestines undigested, adding bulk to the stool and encouraging regularity (34).
Studies show that increasing your intake of fiber can increase stool frequency and soften stools to ease their passage (56).
Chia seeds are particularly high in soluble fiber, containing almost 11 grams in just 1 ounce (28 grams) (7).
Soluble fiber absorbs water to form a gel, which can aid in forming softer stools to ease constipation (8).

Most varieties of berries are relatively high in fiber, making them a great choice as a mild natural laxative.
Strawberries contain 3 grams of fiber per cup (152 grams), blueberries provide 3.6 grams of fiber per cup (148 grams) and blackberries boast 7.6 grams of fiber per cup (144 grams) (91011).
The American Dietetic Association recommends 25 grams of fiber per day for women and 38 grams of fiber for men to add bulk to stool and prevent chronic disease (12).
Berries contain two types of fiber: soluble and insoluble.
Soluble fiber, such as that in chia seeds, absorbs water in the gut to form a gel-like substance that helps soften stool (13).
Insoluble fiber does not absorb water, but moves through the body intact, increasing the bulk of stool for easier passage (14).
Including a few varieties of berries in your diet is one way to increase your fiber intake and take advantage of their natural laxative properties.

Legumes are a family of edible plants that include beans, chickpeas, lentils, peas and peanuts.
Legumes are high in fiber, which can encourage regularity.
One cup (198 grams) of boiled lentils, for example, contains 15.6 grams of fiber while 1 cup (164 grams) of chickpeas provides 12.5 grams of fiber (1516).
Eating legumes can help increase your body's production of butyric acid, a type of short-chain fatty acid that may act as a natural laxative.
Studies show that butyric acid could aid in the treatment of constipation by increasing the movement of the digestive tract (17).
It also acts as an anti-inflammatory agent to reduce the intestinal inflammation that may be associated with some digestive disorders, like Crohn's disease or inflammatory bowel disease (17).

With their omega-3 fatty acid content and high amount of protein, flaxseeds are rich in many nutrients that make them a healthy addition to any diet (1819).
Not only that, but flaxseeds also have natural laxative properties and are an effective treatment for both constipation and diarrhea.
A 2015 animal study showed that flaxseed oil increased stool frequency in guinea pigs. It also had an anti-diarrheal effect and was able to reduce diarrhea by up to 84% (20).
Flaxseeds contain a good mix of both soluble and insoluble fiber, which helps reduce intestinal transit time and add bulk to stool (21).
One tablespoon (10 grams) of flaxseeds provides 2 grams of insoluble fiber, plus 1 gram of soluble fiber (19).
Kefir is a fermented milk product.
It contains probiotics, a type of beneficial gut bacteria with a variety of health benefits, including improving immune function and boosting digestive health (22).
Consuming probiotics through either food or supplements can increase regularity while also improving stool consistency and speeding up intestinal transit (23).
Kefir, in particular, has been shown to add moisture and bulk to stool (24).
A 2014 study looked at the effects of kefir on 20 participants with constipation.
After consuming 17 ounces (500 ml) per day for four weeks, participants had an increase in stool frequency, improvements in consistency and a decrease in laxative use (25).

Produced from castor beans, castor oil has a long history of use as a natural laxative.
After castor oil is consumed, it releases ricinoleic acid, a type of unsaturated fatty acid that's responsible for its laxative effect.
Ricinoleic acid works by activating a specific receptor in the digestive tract that increases the movement of the intestinal muscles to induce a bowel movement (26).
One study showed that castor oil was able to alleviate constipation symptoms by softening stool consistency, reducing straining during defecation and decreasing the feeling of incomplete evacuation (27).
You can find castor oil at many health food stores and online.

Leafy greens like spinach, kale and cabbage work in a few different ways to improve regularity and prevent constipation.
First, they are very nutrient-dense, meaning they provide a good amount of vitamins, minerals and fibre with relatively few calories.
Each cup (67 grams) of kale, for example, provides 1.3 grams of fibre to help increase regularity and only has about 33 calories (28).
Leafy greens are also rich in magnesium. This is the main ingredient in many types of laxatives, since it helps draw water into the intestines to help pass stools (29).
Some studies have shown that low intake of magnesium could be associated with constipation, so ensuring adequate intake is crucial for maintaining regularity (30).

Extracted from the plant Senna alexandrina, senna is an herb that is often used as a natural stimulant laxative.
Senna is found in many common over-the-counter products, like Ex-Lax, Senna-Lax and Senokot.
The constipation-relieving effects of senna are attributed to the plant's sennoside content.
Sennosides are compounds that work by accelerating the movement of the digestive system to stimulate a bowel movement. They also increase fluid absorption in the colon to aid in the passage of stool (31).

Apples are high in fiber, providing 3 grams of fiber per cup (125 grams) (32).
Plus, they're full of pectin, a type of soluble fiber that can act as a laxative.
One study showed that pectin was able to speed up transit time in the colon. It also acted as a prebiotic by increasing the amount of beneficial bacteria in the gut to promote digestive health (33).
Another study gave rats apple fiber for two weeks before administering morphine to cause constipation. They found that the apple fiber prevented constipation by stimulating movement in the digestive tract and increasing stool frequency (34).

Some research has found that consuming olive oil could be an effective way to alleviate constipation.
It functions as a lubricant laxative, providing a coating in the rectum that allows for easier passage, while also stimulating the small intestine to speed up transit (35).
In studies, olive oil has been shown to work well in both spurring bowel movements and improving the symptoms of constipation (36).
In one study, researchers combined olive oil with a traditional colon-cleansing formula and found that the formula was more effective when paired with olive oil than with other laxatives, like magnesium hydroxide (37).

Rhubarb contains a compound known as sennoside A, which provides some potent laxative properties.
Sennoside A decreases the levels of AQP3, a type of protein that regulates the water content in stool.
This leads to a laxative effect by increasing the absorption of water to soften the stool and ease bowel movements (38).
Rhubarb also contains a good amount of fiber to help promote regularity, with 2.2 grams of fiber in each cup (122 grams) (39).

Aloe vera latex, a gel that comes from the inner lining of the aloe plant's leaves, is frequently used as a treatment for constipation.
It gets its laxative effect from anthraquinone glycosides, compounds that draw water into the intestines and stimulate the movement of the digestive tract (40).
One study confirmed the effectiveness of aloe vera by creating a preparation using celandin, psyllium and aloe vera. They found that this mixture was able to effectively soften stools and increase bowel movement frequency (41).

Produced from the outer layers of the oat grain, oat bran is high in both soluble and insoluble fiber, making it a good choice as a natural laxative.
In fact, just 1 cup (94 grams) of raw oat bran packs in a whopping 14 grams of fiber (42).
A 2009 study evaluated the effectiveness of oat bran in the treatment of constipation by using it instead of laxatives in a geriatric hospital.
They found participants tolerated oat bran well. It helped them maintain their body weight and allowed 59% of participants to stop using laxatives, making oat bran a good alternative to over-the-counter products (43).

Prunes are probably one of the most well-known natural laxatives out there.
They provide lots of fiber, with 2 grams in each 1-ounce (28-gram) serving. They also contain a type of sugar alcohol known as sorbitol (4445).
Sorbitol is poorly absorbed and acts as an osmotic agent, bringing water into the intestines, which helps induce bowel movements (46).
Several studies have found that prunes can increase stool frequency and improve consistency better than other natural laxatives, including psyllium fiber (4748).

Kiwifruit has been shown to have laxative properties, making it a convenient way to ease constipation.
This is mostly due to its high fiber content. A cup (177 grams) of kiwifruit contains 5.3 grams of fiber, covering up to 21% of the recommended daily intake (49).
Kiwifruit contains a mix of both insoluble and soluble fiber. It also contains pectin, which has been shown to have a natural laxative effect (3350).
It works by increasing the movement of the digestive tract to stimulate a bowel movement (51).
One four-week study looked at the effects of kiwifruit on both constipated and healthy participants. It found that using kiwifruit as a natural laxative helped alleviate constipation by speeding up transit time in the gut (52).

Magnesium citrate is a powerful natural laxative.
Magnesium citrate has been shown to be more bioavailable and better absorbed in the body than other forms of magnesium, like magnesium oxide (5354).
Magnesium citrate increases the amount of water in the intestinal tract, which causes a bowel movement (1).
When combined with other types of laxatives, magnesium citrate has been shown to be as effective as the traditional colon cleansing regimens used before medical procedures (5556).
You can find magnesium citrate in pharmacies as an over-the-counter supplement or online.

For some people, coffee may increase the urge to use the bathroom. It stimulates the muscles in your colon, which can produce a natural laxative effect (5758).
This is largely due to the effects of coffee on gastrin, a hormone that is released after eating. Gastrin is responsible for the secretion of gastric acid, which helps break down food in the stomach (59).
Gastrin has also been shown to increase the movement of the intestinal muscles, which can help speed up intestinal transit and induce a bowel movement (60).
One study gave participants 3.4 ounces (100 ml) of coffee, then measured their gastrin levels.
Compared to the control group, gastrin levels were 1.7 times higher for participants who drank decaffeinated coffee and 2.3 times higher for those who drank caffeinated coffee (61).
In fact, other studies have shown that caffeinated coffee can stimulate your digestive tract as much as a meal and up to 60% more than water (62).

Derived from the husk and seeds of the plant Plantago ovata, psyllium is a type of fiber with laxative properties.
Though it contains both soluble and insoluble fiber, its high content of soluble fiber is what makes it especially effective in relieving constipation (63).
Soluble fiber works by absorbing water and forming a gel, which can soften stool and make it easier to pass (13).
Psyllium has even been shown to be more effective than some prescription laxatives.
One study compared the effects of psyllium to those of docusate sodium, a laxative medication, in the treatment of 170 adults with constipation.
The researchers found that psyllium had a greater effect in softening stool and increasing the frequency of evacuation (64).
You can find psyllium at many health food stores and online.

Water is essential for staying hydrated as well as maintaining regularity and preventing constipation.
Research shows that staying hydrated can help alleviate constipation by improving the consistency of stool, making it easier to pass (65).
It can also amplify the effects of other natural laxatives, like fiber.
In one study, 117 participants with chronic constipation were given a diet consisting of 25 grams of fiber per day. In addition to the increased fiber, half of the participants were also instructed to drink 2 litres of water per day.
After two months, both groups had an increase in stool frequency and less dependence on laxatives, but the effect was even greater for the group drinking more water (66).

Excess consumption of some types of sugar substitutes may have a laxative effect.
This is because they pass through the gut mostly unabsorbed, drawing water into the intestines and speeding up transit in the gut (67).
This process is especially true for sugar alcohols, which are poorly absorbed in the digestive tract.
Lactitol, a type of sugar alcohol derived from milk sugar, has actually been investigated for its potential use in the treatment of chronic constipation (68).
Some case studies have even linked the excessive consumption of sugar-free chewing gum containing sorbitol, another type of sugar alcohol, to diarrhea (69).
Xylitol is another common sugar alcohol that acts as a laxative.
It's usually found in small amounts in diet drinks and sugar-free gums. If you consume it in large amounts, however, it could draw water into the intestines, inducing a bowel movement or even causing diarrhea (7071).
Large amounts of sugar alcohol erythritol could also have a laxative effect in the same way, spurring a bowel movement by bringing large amounts of water into the intestines (67).

There are many natural laxatives that can help keep you regular by increasing stool frequency and improving stool consistency.
In addition to using these natural laxatives, make sure you stay well-hydrated, follow a healthy diet and make time for regular physical activity.
These steps will help prevent constipation and keep your digestive system healthy.


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