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China is urging Tajikistan to “take all necessary measures” to protect Chinese citizens and businesses in Tajikistan’s border area, where several Chinese workers were killed in a drone attack that was carried out from neighboring Afghanistan last week.
Tajik President Emomali Rahmon, meanwhile, met senior security officials in his government on Monday to discuss ways to strengthen security on the southern border with Afghanistan, whose ruling Taliban movement has expressed sorrow and promised to help find the attackers.
“According to reports from officials, during the past week two incidents of gunfire occurred across the border into Tajikistan, resulting in five deaths and five injuries,” Tajikistan’s presidential office said. It said Rahmon “strongly condemned the illegal and provocative actions of Afghan citizens” and ordered security officials “to resolve the issue and prevent the recurrence of such unfortunate incidents.”
The statement did not provide details on the five people who were killed. The government previously said a drone attack from Afghanistan targeted a camp housing company employees in Tajikistan’s southwestern Khatlon region last week, killing three Chinese workers.
The government meeting on Monday came a day after Chinese ambassador Guo Zhijun called Tajik Foreign Minister Sirojiddin Muhriddin as well as a senior Tajik security official to discuss the border situation.
“Guo demanded that Tajikistan take all necessary measures to ensure the safety of Chinese enterprises and citizens in Tajikistan,” the Chinese embassy in Dushanbe said on Monday. It noted that Tajikistan said it “will immediately upgrade its security measures to protect the safety of Chinese enterprises and citizens to the fullest extent of the law.”
Chinese workers are involved in mining and construction projects in Tajikistan, which along with other countries in Central Asia is seeking to improve relations and develop trade with Afghanistan despite persistent security concerns. Tajikistan said that it used a drone to kill two suspected drug smugglers from Afghanistan in the border area last month. In August, Tajik guards and fighters from the Afghan Taliban exchanged fire.
Afghanistan’s Ministry of Foreign Affairs has condemned the killings of the three Chinese workers last week and blamed that attack on “those seeking to create disorder, instability, & mistrust among the countries of the region.”
It said it “stands ready for information-sharing, technical collaboration, & joint assessments in order to identify those responsible for the incident.”
Separately, Afghanistan’s border to the east and south with Pakistan has been the focus of recent clashes between the two countries that killed dozens of people and disrupted trade. Pakistan accuses Afghanistan of providing sanctuary to militants who carry out attacks against Pakistani security forces, an allegation that the Taliban in Afghanistan denies.
Aguilera’s mother has raised questions about the police investigation into her daughter’s death.
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- Most people don’t eat enough fiber, which supports heart health and lowers the risk of colon cancer.
- However, a dietitian warned that eating too much fiber too soon can cause digestive distress.
- She shared tips on how to gradually increase your fiber intake until your body adjusts.
Most Americans don’t eat enough fiber. As a result, they miss out on its many benefits, including supporting heart and gut health, lowering cholesterol, managing weight, and reducing the risk of colon cancer.
If you feel tempted to stock up on soluble fiber — say, by adding beans to every meal — you might want to take your foot off the gas. Literally.
“Many people can experience gas or bloating when they increase fiber too quickly,” Michelle Routhenstein, a preventive cardiology dietitian, told Business Insider. Eating too much fiber too quickly can cause more intense symptoms of gastrointestinal distress, like constipation, abdominal pain, and nausea.
Routhenstein works with her clients to gradually introduce more fiber to their diets until they reach their daily goal — 25 grams for women and 38 grams for men.
Here are a few of Routhenstein’s tips on how to sneak in more fiber — without any discouraging stomach pains.
Start with small changes
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Routhenstein recommends starting by adding fiber to one meal a day at a time.
“Choose foods you already enjoy and tolerate well, then build from there,” she said.
If you’re very new to eating fiber (or have a history of it causing gassiness and bloating), some easy additions include:
- Sprinkling a teaspoon or two of ground flax or chia seeds on your morning yogurt or oats, building up as you go
- Mixing ¼ or ½ of a cup of beans or lentils into a stew
- Swapping fries with cooked vegetables, which are gentler on digestion than raw vegetables
Eventually, the goal is to ramp up your fiber intake — like adding fresh fruit to that morning yogurt, snacking on raw carrots, and having at least two servings of vegetables for dinner.
Stay hydrated and move around
Besides watching your diet, Routhenstein said there are a few other ways to avoid fiber-related bloating.
Staying hydrated and drinking plenty of water aids digestion and helps prevent constipation.
Exercise can also help. Routhenstein recommended easy walks after meals, which also improves digestion.
It can take a few weeks to 6 months to adjust
How long it takes for your body to get used to your daily recommended fiber intake all depends on where you start, Routhenstein said.
If you’re someone who already eats some fiber, the transition can take a few weeks with a steady increase of salads and fruit.
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But if you almost never eat fiber, your gut microbiome is likely less equipped to handle a sudden fiber introduction, she said. “In those cases, it can take six months or more to rebuild the microbial diversity needed to comfortably tolerate higher fiber levels.”
No matter where you begin, the key is to go slow and not give up.
“The focus isn’t on racing to the ‘end goal,'” she said, “but on making small, consistent daily adjustments that support long-term digestive health and a sustainable heart-healthy lifestyle.”
Read the original article on Business Insider
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