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August 24, 2016 / By Digestive Health Team

Are You Pooping All Wrong?

5 tips to keep your bowels healthy

    When it comes to our bowels — and their movements — we may not give them much thought. Of course, when things are not going well, we notice.

    However, bowel movements don’t just tell us about the health of our digestive system. This may sound strange, but signs of everything from diseases to stress may show up in your bathroom habits. The key is knowing what to look for — and what the signs may mean.

    Here are five tips to encourage healthy bowels:

    1. Don’t ignore rectal bleeding

    The first thing most people worry about when they have minor rectal bleeding is that they have a cancer. Of course, colon cancer is also a concern. But it’s the cause of rectal bleeding only 1 to 2 percent of the time.

     Two problems are usually responsible for blood on the paper, on the stool or in the toilet: hemorrhoids and anal fissures. The good news is that both problems are usually easy to fix.

    2. Be careful not to be overzealous when you wipe

    A lot of people assume they have hemorrhoids. May their bottoms itch and they feel extra skin down there as they wipe. Must be hemorrhoids, right?

    So they treat themselves with medicated wipes or cream. And yet the “hemorrhoids” don’t go away — they itch even more.

    Often, the problem is, ironically, being too clean. What happens is a circular process. Filled with good intentions, you try to keep yourself scrupulously clean by using flushable wipes. But the unexpected result is that this leads to itching and the feeling that you have hemorrhoids.

    3. Don’t treat the bathroom like a library

    Think of your time in the bathroom as a necessity, not an extended escape. If your toilet has stacks of magazines or books on the water tank, consider moving them to another room.

    Why? The more time you spend on the toilet, the more likely you will strain for bowel movements. Also, the seated position puts extra stress on your anal blood vessels. Both of these factors boost your risk of hemorrhoids.

    4. Get enough fiber in your diet

    The goal is to eat 25 to 35 grams of fiber each day. The lack of fiber in the American diet is perhaps the major problem that leads to issues with constipation.

    One of the challenges is that not all natural sources are equal in the amounts of fiber they contain, so you don’t always get a consistent amount of fiber intake every day, depending on what you eat. One day a bowl of oatmeal may do it. Another day a serving of broccoli may not.

    Of course, each person’s needs are different, too, so you have to find what works best for your body.

    5. Avoid dehydration if you have diarrhea

    The biggest danger with a short bout of diarrhea is dehydration, or the loss of water and nutrients from the body’s tissues. You could become dehydrated if you have diarrhea more than three times a day and are not drinking enough fluids. Dehydration can cause serious complications if it is not treated. The best way to guard against dehydration is to drink liquids that contain both salt and sugar.

(Source: https://health.clevelandclinic.org/2016/08/poop/) 

TEXT III

Important reasons for teaching kindness in schools

Most people have heard the phrase random acts of kindness, which refers to a selfless act of giving

resulting in the happiness of another person. Terms like this are increasing in popularity around the

world, as more people identify a deficiency in their lives that can only be fulfilled by altruism.

It seems we just can't get enough of those addictive feel good emotions and with good reason.

5 Scientific studies have shown that kindness has a great number of physical and emotional benefits,

and that children require a healthy dose of the warm and fuzzies in order to flourish as health, happy,

well-rounded individuals.

Patty O'Grady, PhD, is an expert in the area of neuroscience, emotional learning, and positive

psychology with special attention to the educational arena. She believes that kindness changes the brain

10 by the experience of kindness. Children and adolescents do not learn kindness by only thinking about it and

talking about it. Kindness is best learned by feeling it so that they can reproduce it. Kindness is an emotion that

students feel and empathy is a strength that they share.

A great number of benefits have been reported to support the theory of teaching kindness in schools:

1. Happy Children

15 Science explains that the good feelings we experience when being kind are produced by endorphins

that activate areas of the brain that are associated with pleasure, social connection and trust, and it's

proven that these feelings of joyfulness are contagious, encouraging more kind behaviour by the giver

and recipient.

2. Increased Peer Acceptance

20 Research on the subject has determined that kindness increases our ability to form meaningful

connections with others. Studies show that kind, happy children enjoy greater peer acceptance

because they are well-liked and that better than average mental health is reported in classrooms that

practice more inclusive behaviour due to an even distribution of popularity.

3. Improved Health and Less Stress

25 It's widely documented that being kind can trigger a release of the hormone oxytocin which has a

number of physical and mental health benefits as it can significantly increase a person's level of

happiness and reduce stress. More recently though, it's been found it plays a significant role in the

cardiovascular system, helping protect the heart by lowering blood pressure and reducing free

radicals and inflammation, which incidentally speed up the aging process.

30 4. Greater Sense of Belonging and Improved Self Esteem

Studies show that people experience a 'helpers high' when they do a good deed, a rush of endorphins

that creates a lasting sense of pride, wellbeing and an enriched sense of belonging. Even small acts of

kindness are reported to heighten our sense of wellbeing, increase energy and give a wonderful

feeling of optimism and self worth.

35 5. Increased Feelings of Gratitude

When children are part of projects that help others less fortunate than themselves, it provides them

with a real sense of perspective and helps them appreciate the good things in their own lives.

6. Better Concentration and Improved Results

As it increases serotonin, which plays an important part in learning, memory, mood, sleep, health and

40 digestion, kindness is a key ingredient that helps children feel good. Having a positive outlook allows

them greater attentions spans and enables more creative thinking to produce better results at school.

7. Less Bullying

Two Penn State Harrisburg faculty researchers, Shanetia Clark and Barbara Marinak say, unlike

previous generations, today's adolescents are victimizing each other at alarming rates. They argue adolescent

45 bullying and youth violence can be confronted through in-school programs that integrate kindness the

antithesis of victimization.

Many traditional anti-bullying programs focus on the negative actions that cause children anxiety and

often with little impact. Teaching kindness and compassion in schools, not only fosters the positive

behaviour that creates warm and inclusive school environments, but helps children feel that they

50 belong. It's documented that the effects of bullying can be significantly reduced by integrating

kindness based programs in schools.

8. Reduced Depression

Dr. Wayne Dyer, internationally renowned author and speaker, says research has discovered that an

act of kindness increases levels of serotonin (a natural chemical responsible for improving mood) in

55 the brain. It's also found that serotonin levels are increased in both the giver and receiver of an act of

kindness, as well as anyone who witnesses that kindness, making it a wonderful natural

antidepressant.

Maurice Elias, a professor at Rutgers University Psychology Department says that as a citizen,

grandparent, father, and professional, it is clear to me that the mission of schools must include teaching kindness.

60 Without it, communities, families, schools, and classrooms become places of incivility where lasting learning is

unlikely to take place.

We need to be prepared to teach kindness, because it can be delayed due to maltreatment early in life. It can be

smothered under the weight of poverty, and it can be derailed by victimization later in life. Yet despite these and

other travails, the receipt of kindness and the ability to show kindness through service are both growth enhancing

65 and soul cleansing.

Kindness can be taught, and it is a defining aspect of civilized human life. It belongs in every home, school,

neighborhood, and society.

It's become quite clear that modern education must encompass more than just academics, that in order

for children to develop into happy, confident, well-rounded individuals, matters of the heart must be

70 taken seriously and nurtured as a matter of priority.

Disponível em: <http://edarticle.com/8-important-reasons-for-teaching-kindness-in-schools/>. Acesso em: 15 set. 2016.