The Accountant-May-June 2017

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HEALTH DEALING WITH CONSTIPATION Compiled by Angela Mutiso, cananews@gmail.com When the Muscle Contractions in Your Intestines Are Too Slow to Push Out Toxins Constipation can trigger a lot of pain and distress. However, there are a number of measures you can take to ease your pain. These encompass what you eat, how you live, and how you use the bathroom. There is intermittent constipation, persistent constipation, travel-related or age-related constipation. Constipation occurs when the muscle contractions in your intestines are too slow to push the stool out of your body, or when there isn’t enough water in your stool to soften it and move it through your intestines. Measures you can take range, from adjusting your diet to trying a few overthe-counter medications. According to Wikipedia, fiber-rich foods are known to help stimulate your bowels. Unfortunately, these foods, such as many fruits and vegetables, often get overlooked in a person’s daily diet. Don’t think of vegetables or fruits as optional side dishes, but as crucial parts of every 56 MAY - JUNE 2017
HEALTH balanced meal. Not only will these foods relieve constipation, but will also promote digestive health by improving your diet. You should aim for at least 24-38 grams of fiber a day. What you should know Avoid foods that cause constipation; constipation can result from over consumption of fats, refined sugar, and dairy in comparison to fiber from whole grains, bran, fruits and vegetables. Avoid too much cheese, red meat, white bread, white rice, and hard boiled eggs. You don’t have to cut these foods out of your diet completely, but you should cut down on them if you’re having trouble evacuating your bowels. Also avoid; chips and crackers; frozen dinners, which are often high in fat and low in fiber; cookies; unripe bananas; fried foods like fries, doughnuts, and onion rings; heavily breaded foods; dairy products like butter, ice cream, cheese, or yogurt, says Wikipedia. Here are some foods Wiki suggests you can add to your diet. Avocado, split peas, broccoli, kale, green peas, and lentils; bran cereal, oatmeal, brown rice, and flax seeds; black beans, kidney beans, lima beans, navy beans, pinto beans, and soybeans; raspberries, blackberries, strawberries, blueberries, and oranges; cabbage and cauliflower; almonds, dried figs, and olives; papaya and peaches. Note that some processed or synthetic fibers such as Citrucel, Metamucil, or Perdiem can do the trick. Also, hydrate well. Constipation can also be caused by insufficient hydration. Generally drink a minimum of 33-66 ounces (1.5- 2 liters) per day, or more depending on your size, the weather, or amount of exercise. Constipation results from a lack of liquid in your stool, and hydrating can help this problem. If you’re having a bout of constipation, increase your water consumption for 3-4 days, starting with a big glass in the morning and drinking regularly throughout the day. In general, you should be drinking at least 10 glasses of warm water daily. Water is one of the best liquids that wash waste and toxins out of the body. It notes that other drinks, such as juice and soda, cannot compare regardless of how healthy or natural they are, because they tend to contain excessive sugar that could actually exacerbate constipation, additionally, scheduling a time to have a bowel movement promotes regularity and can trigger your body to have a bowel movement. Make time for a bowel movement, whether it’s in the morning, after your afternoon meal, or several times a day that are convenient for you. If you don’t have a regular schedule, your body can be confused and unready to have a movement. Heed the call; if your body is telling you that it’s time to have a movement, don’t put it off. Even if it’s only a mild suggestion, you should spend some time in the bathroom, even if you’re in the middle of a busy day. If you ignore your body when it’s telling you to have a movement, this can cause constipation later in the day. You may be ready to have a movement later, but your body won’t be. When you’re going through a bout of constipation, try some light exercise instead of sitting down. Just taking a 20 to 30 minute walk can help stimulate your digestive tract. What you can do Any form of exercise can help your body promote healthy bowel movements. Plugging exercise into your weekly routine can help ease your constipation over time. Yoga has been known to relieve stress and improve overall digestive health. Wiki says there are also a few yoga poses that can stimulate the bowels, and holding these poses alone can be effective in relieving your constipation. Here are some poses to try: The shoulder stand. Lie on your back and raise your legs straight up in the air, so they’re perpendicular to your torso. Then place your hands on your MAY - JUNE 2017 57
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JOURNAL OF THE INSTITUTE OF CERTIFI
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TABLE OF CONTENTS 26 COVER STORY Wi
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EDITORIAL Dear Reader, The matter o
Page 7 and 8: Financial reporting and assurance T
Page 9 and 10: Financial reporting and assurance T
Page 11 and 12: Business Practice and Development I
Page 14 and 15: Business practice and development O
Page 16 and 17: Economy THE IMPACT OF HYPERINFLATIO
Page 18 and 19: Management THE POWER OF PERSUASION
Page 20 and 21: MANAGEMENT UNDERSTANDING THE RISK M
Page 22: MANAGEMENT Gor Mahia fans engaging
Page 25 and 26: Finance and Investment will also ne
Page 27 and 28: Information Technology DATA GOVERNA
Page 29 and 30: COVER STORY Daniel Susskind, a lect
Page 31 and 32: CPA Centre TO LET Structure • Ele
Page 33 and 34: governance the generation of a plan
Page 35 and 36: Public Policy Auditor General Edwar
Page 37 and 38: Public Policy and ensure government
Page 39 and 40: WORK PLACE If you are in the catego
Page 41 and 42: WORK PLACE Wherever, you find yours
Page 43 and 44: WORK PLACE Does this thought ever c
Page 45 and 46: WORKPLACE working remotely and bein
Page 47 and 48: WORK PLACE Being self-employed mean
Page 49 and 50: INSPIRATION don’t always come tru
Page 52 and 53: SOCIETY POSTPARTUM DEPRESSION IS A
Page 54 and 55: SOCIETY immediate family members an
Page 56 and 57: ENVIRONMENT Society in collaboratio
Page 60 and 61: HEALTH lower back, using your arms
Page 62 and 63: TID BITS Below are selected article
Page 64 and 65: BOOK REVIEW Reviewed by Angela Muti
Page 66 and 67: STAR OF THE MONTH STAY FOCUSED A gr
Page 68 and 69: TRAVEL By Clive Mutiso, clivemutiso
Page 70 and 71: KAMPALA ««««« PICTORIAL PROGRE
Page 72 and 73: ACCOUNTABLE RECIPES By Sharon Gaton
Page 74 and 75: PEN OFF questions effectively open
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The Accountant-May-June 2017

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