Monthly Archives: January 2020

Treat Constipation With High fiber

Constipation is one of those problems that can make life quite uneasy. It may not be termed as a serious problem but if it persists for long, it can lead to serious and aggravated health problems such as piles and weak digestion. If you are one of those, who have suffered from this problem, you know then it can be quite discomforting and frustrating if it continues for long.

Constipation is characterized by a disorder of bowel function. When you have irregular bowel movements say just once or twice a week, then it is termed as constipation. Some of the symptoms include swollen abdomen, vomiting, abdominal pain and difficulty having bowel movements.

Causes that lead to constipation
Three factors that majorly contribute to this problem are:
1. Diet that low in fiber
2. Lack of exercise and
3. Insufficient water consumption.

Other factors that are responsible for constipation include:
1. Stress or depression
2. Hypothyroidism
3. Large consumption of dairy products
4. Generally while traveling, many people experience constipation
5. Neurological conditions such as Parkinson’s disease
6. Taking anti-depressants or strong pain medicines such as narcotics
7. During pregnancy, women can experience constipation.

Treatment
Generally people don’t require any medication to cure constipation. By making a few changes in your diet and drinking lots of water can help you overcome this problem.

However, if constipation persists for around two weeks, then it is a case of serious medical concern and it is advisable to see a doctor.

What foods can prevent and cure constipation:
High fiber diet
Eat heart healthy diet with lots of fiber. Fruits and vegetables are rich source of fiber. Dump the junk food. Steer clear of chips, fried products and your bowel system will thank you for this.

Instead, opt for high-fiber foods such as oatmeal, whole grain bread, beans, cereals such as bran, fruits, vegetables and whole grains. Non-vegetarians can have small amount of animal protein such as fish or skinless poultry.

It may seem difficult in the beginning, considering most of Americans are short on fiber and are mostly bent on fried products. But incorporating fiber rich foods in your daily diet is not that difficult as you may think!

1. For breakfast, have fruits or oatmeal. When you are hungry, instead of munching on chips or any other junk items, pick some healthy nuts such as walnuts, peanuts or almonds or have fresh fruits to curb the hunger.
2. For lunch, include vegetables, beans and whole grain bread.
3. You can end the day with a high fiber yet delicious dinner that includes salad, whole grains or fish.

You can try out various Mediterranean recipes that mostly include fresh vegetables and extra virgin oil.

Increase water intake
When you increase your fiber intake, consequently you need to boost your fluid intake as well. Else the high fiber diet can backfire and you may feel even more constipated.

Drink copious amounts of water. Have 8 glasses of water every day. Exclude coffee, tea and soft drinks from this list as these products contain caffeine that can dehydrate the body further.

If dairy products such as milk affect your bowel system, you need to avoid them as well.

Exercise
Exercise regularly. Even if you take a high fiber, heart healthy diet and drinks loads of water, all your efforts are incomplete if you don’t exercise. Regular exercising enhances the rate of blood flow to the body organs.

It leads to higher supply of blood to gastrointestinal tract resulting in the release of more digestive enzymes and stronger intestinal contractions. Secretion of more enzymes and strong intestinal contractions facilitate the quick and easy removal of wastes from the body.

Exercise doesn’t only mean doing crunches, push-ups or rigorous work-outs. Even going for a walk or doing moderate exercise for 30 minutes a day can work wonders for you.

Coffee: Friend Or Foe

The Questions
There may be no flashing neon lights reminding you about the side effects of drinking coffee, but we all know they exist. Because coffee comes from the seeds of Coffea plant’s berries, and how could something that comes from berries be harmful? After all, coffee is what kick-starts every morning and gets us working. But can you sip on your coffee with absolutely no concern about its side effects? Do you ever wonder which is better, regular systematic consumption of coffee or avoiding habituation completely? Finally, does coffee really improve athletic performance? If these questions have been burning in the back of your mind, then you should read on.

What is Caffeine Withdrawal?
Against popular belief, scientific literature tells us that there is no physical harm in drinking coffee. In fact, moderate consumption can benefit your body. There’s one catch: this positive effect is not caffeine’s work, but rather the coffee itself. Caffeine can be bad for you, and it all depends on your own physiology. Some people experience headaches, increased heart rate, tremors, or even performance impairment. On top of that, coffee has addictive characteristics and caffeine intoxication that comes from excessive intake can cause withdrawal symptoms, such as fatigue, headache, and difficulty focusing. The American Psychiatric Association’s Diagnostic and Statistical Manual of Mental Disorders (DSM-5) now categorizes caffeine withdrawal as a mental disorder, noting that many people are addicted to the process of coffee consumption.

The Benefits
Yet, there is plenty of scientific evidence that caffeine ups the endurance of the athlete via a type of fatigue resistance or an altered perception of effort. Recent studies recommend that consumption be kept modest, at a range of 1-3mg/kg BM or 70 to 150 milligrams caffeine before or during exercise. More is not necessarily better in the case of caffeine, and everyone’s body reacts differently to caffeine. So, it’s best to stay within the recommended range and keep track of your own consumption and your body’s reaction.

Should You Keep Drinking?
Finally, can someone adapt to caffeine consumption, dulling the positive effects of caffeine on athletic performance? There still needs to be research done on caffeine, athletics, and their relationship. However, it seems that the most recent studies are recommending coffee drinkers to continue their usage schedules rather than risk withdrawal symptoms. Some even state that the positive effects of caffeine on athletic performance increases with habituation, with less risk of the negative effects such as heart rate increase, tremors, and irritability. From this, we can conclude that a moderate caffeine schedule as part of a balanced diet is ideal.

As you can see, coffee consumption is perfectly fine for most people. The complexity comes from individual differences and the habit-forming nature of caffeine. What is definite is that recognizing that coffee is not a substitute for good-quality sleep and being aware of potential side effects of caffeine withdrawal is vital for any user.

A Little Girl Can’t Own a Horse Without Having Riding Outfits to Match

Our little girl turned 10 and had a birthday wish of at least being able to ride horses all summer. She did not start with the, “I want a pony” request. It was just to ride. I thought she was too small to ride a horse, but a local place that teaches kids and adults how to ride said she would be fine. They put her on a newly trained horse that the business owner said was “calm.” I sure wasn’t. Well, our little girl now has a full season of riding experience and two new equestrian riding jackets along with pants, boots, hats, gloves and more. Getting her own saddle was something I thought we would have to take a loan out for. She was really wanting a used one a riding friend had for sale, so that saved us a fortune.

Then the question came. She had been riding the same horse all summer long. She wanted to buy him and keep him for her own. She had a breakdown of all the costs including food and veterinary care. I was wondering why she just did not have an interest in getting a puppy instead. Her breakdown of costs to own a horse showed her putting in all of her babysitting and other money. She was not keeping a cent for herself. We could not let her do that. My wife and I ran the numbers, and we were able to get a no-interest loan for the purchase of the horse. Well, for half the horse. My parents paid a fourth, and my wife’s parents paid a fourth. My parents then loaned us the half we had to come up with.

We had the loan paid back within the year, and that was two equestrian riding jackets ago. I think the equestrian wardrobe might be setting us back almost as much as the horse! I’m just kidding. My wife buys the clothing online at an outfitter of riders of horses that offers great quality at a nice price.

Finding The Perfect Health Diet

Going on a perfect health diet will work wonders for you. It will provide you the kind of body you always wanted to acquire. A health diet will also work towards keeping you healthy and stay away from several health related problems such as obesity, bad cholesterol levels and build up of toxic elements.

However, finding out a perfect diet for yourself is a hard nut to crack. It requires a good amount of hard work on the part of individual to find out the perfect diet that suits his or her body type. This has become all the more difficult with hundreds of companies claiming to provide best of health products and thousands of health clubs promising to provide you the best health diet chart. Don’t worry you can find out what suits and works for you with some easy tips.

Here are some great tips to find out a healthy diet that works for you:

a)Research

If you have decided to go on a diet, the first thing you need to do is to research. You should carefully consider all the options available. Visit libraries, websites and read up on almost all kinds of diet options available. Since, there are a hundreds of diet options to opt from. You need to know the differences between all the diets. This will provide you great help for finding out the best diet that suits your specific health requirements.

b)Diet varies

Everyone is different and every person’s diet requirements vary according to a number of factors. Each person has different height, weight, health and level of activity. All these factors play a great role in the type of diet that will suit a person. You need to look for a diet that’s meant for your body type.

c)Consult a professional

This is very important if you want a diet that works for you in possible way. A doctor is the best person to provide you the diet chart according to the health state you are currently in. You may also visit a specialist or a nutritionist prior to going on a diet.

d)Nutritional Diet Plan
Make sure that you don’t go for a crash diet. The health diet you adopt should be nutritional and capable of providing you all the vital ingredients required to keep you healthy. Going on a health diet doesn’t mean that you require to torture your body with hunger pang. Nourish your body with nutritional elements minus the fat.

e)Tasty meal plan

Going on a health diet doesn’t mean that you kill your taste buds. A lot of people think that one needs to eat tasteless food when going on a weight loss program. It is not easy to ask a person to abstain from streets or anything that has been exciting his task buds for a long time. It just means that you require to reduce the amount of calories you take instead of giving up on your favorite food items totally. Try to create a food plan that includes your food preferences. It will make it much easier for you to succeed on the diet.

f)Physical activity

Once you have chosen a health diet plan for yourself, you can be sure that you are on the road to weight loss soon. However, you also require to make sure that you work out to make your plan successful.