August 15, 2015

5 Natural Ways To Relieve Constipation Quickly

Filed under: diet,fibre,stress — Tags: , , , — drwatson @ 9:00 am

digestive problems like constipation or diarrhea.

Bloating, gas, painful cramps, and that indescribable heaviness-the symptoms of constipation make this very common condition uncommonly difficult to endure. Still, short of reaching for a laxative, there’s nothing you can do but wait, right? Wrong! These tried and true natural methods for overcoming constipation will clear up the backlog and leave you feeling light and relieved in no time.

1.   Just Add Water

Often, constipation and hard, dry, painful-to-pass stools are the result of a severe shortage of water in your body. To increase regularity and reduce pain, make sure you’re drinking the recommended 8 glasses of water a day. Additionally, make sure that you eliminate dehydrating drinks like coffee and black tea that act as diuretics, siphoning off your body’s water supply.

2.   Fibre is Your Friend

Boosting your intake of fibre rich foods can improve the frequency and consistency of your movements. Fibre makes its way to your colon and mops up excess water, bulking up the stool and helping the evacuation process. Fruits, particularly prunes, pears and kiwis, are a fantastic, bowel movement-boosting source of insoluble fibre. Other great sources of dietary fibre include vegetables, whole grains, legumes and beans but remember to increase your water intake as you add more fibre into your diet to keep things running smoothly.

3.  Cut Out the Common Culprits

While certain foods seem to trigger constipation in some and not others, there are foods that generally lead to misbehaving bowels. In large amounts, chocolate, certain dairy products like milk and cheese, as well as starchy, unripe bananas are some of the most frequently complained of bowel-blockers. Removing these items from your meals could help to improve regularity.

4.  Steer Clear of Stress

Sufferers often report that constipation follows an increase in tension and stress. Chronic stress is linked with decreased blood flow to the gut, as well as decreased gastrointestinal motility so finding ways to alleviate anxiety could be the key to unlocking painless, frequent bowel movements. Practice deep breathing exercises, remove yourself from tension –inducing situations or simply take a calming five minute break. Replenish the beneficial gut flora that stress often wipes out with pro-biotic rich, live yoghurt, to make a lasting difference.

5.  Stretch and Stride

Nothing relieves backed up bowels like physical exercise. Whether you go for organ massaging deep-stretching exercise or prefer a long, brisk walk, getting moving will definitely get things moving. Exercise can improve intestinal motility and jumping jacks, leg lifts or even just the simple act of standing up can lend reluctant bowels the gravity they need to kick start a movement.

You don’t have to spend another day waiting for constipation to pass. Use these medication-free methods to get proactive about regulating bowel movements and find the quick, natural relief you need.


February 24, 2012

The Best Oils to Use for Cooking

Filed under: diet,healthy food — drwatson @ 12:22 am

Oils for CookingCooking oils are as important consideration as what food you place into your body. In general, you should look for oils that are high in Omega-3 and Monounsaturated Fats. The former are essential fatty acids, meaning that they cannot be synthesized by the human body even though are vital for maintaining good metabolism. Monounsaturated fats are double bonded fatty acids with many positive health effects. For example, high levels of monounsaturated fatty acids are positively associated with breast cancer risk.

Refined versus Unrefined Cooking Oils

Refined oils have undergone processes to change their structure, whereas unrefined oils haven’t undergone any processes. It is usually best to choose an unrefined oil, as they are in their natural state.

High Oleic Oil versus Linoleic

It is best to choose high oleic options over linoleic options. High-oleic oil contains a lower percentage of negative fatty acids, such as polyunsaturated or saturated fatty acids. Oleic acid is a monounsaturated fatty acid, meaning it is more stabilized than polyunsaturated acids. Additionally, linoleic typically means that the oil has been refined, losing the benefits of its healthy fatty acids.

The Best Oils for Cooking

The healthiest oils to cook with will be high in Omega-3 and Monounsaturated Fats.

The best hot temperature oil (ideal for stir-fry) is Tea Seed Oil (not to be confused with Tea Tree Oil). Macadamia oil, which contains some unique antioxidants, is also ideal when cooking at high temperatures.

Extra Virgin Olive Oil: You should look for Olive Oil in tin cans, not glass bottles, as exposure to light can have adverse effects. You should also not fall prey to the phony olive oil. Olive oil is versatile in that it can be used for either baking or stir fry.

There are also many healthy, temperature-sensitive oils that you should consider adding to your salads (aka oils ideal for low temperature oils), such as flax or safflower oil.

Oils to use Sparingly

Butter (if it is grass-fed) contains conjugated linoleic acid, which is an essential fatty acid and is good for you. Yet, butter should still be used sparingly. Grain-fed butter is high in both “bad” saturated fats and Omega-6.

Another salad oil to use occasionally is unrefined pumpkin seed. It contains 50%-65% valuable, easily digestible fat and around 30% protein.

Bad Oils for Cooking

Canola oil: unless it is organic and expeller pressed, this oil is probably high in pesticides and has been genetically modified. Additionally, the Omega-3s it contains, which are usually “good,” were probably exposed to high heat during processing, and thus have lost their good attributes.

Other oils to avoid at all costs include margarine, coconut and shortening oils. The three aforementioned contain man-made trans-fats.

Cottonseed oil has the worst omega-3 to omega-6 ratio of any oil and it is usually refined, deodorized and bleached.

Further Information

As you have maybe deduced by this point, the operative variable here for cooking oils is whether the oil itself is going to be cooked. One must be vigilant to know ahead of time the intended application of the oil in question. Depending on whether or not it will be heated, or to what degree, will indicate to you which oil is best for you.

If you would like to see the full visual representation of this date and more, check out this informative chart of cooking oils which presents the health attributes of each oil as prepared cold, or cooked.

October 1, 2009

How To Lower Cholesterol

Foods that Increase CholesterolA problem many people seem to be having is high cholesterol. Even though an incredible amount of people are aware of the risks with high cholesterol very few actually decide to change their way of living. Why? Who knows, maybe they are comfortable and are worried that lowering their cholesterol will cause a dramatic change that will disrupt their current state of content. However, for most people this is untrue. Before looking at ways to prevent high cholesterol lets take a look at what cholesterol is.

First and foremost, not all cholesterol is bad. You actually need cholesterol for your body to be healthy, but having too much can increase the risk of heart attack or stroke. Because cholesterol can build up in your arteries, it may lead to a blockage resulting in a very dangerous situation.

There are two types of cholesterol one that is bad for you body and another that’s good for your body. Low-density lipoproteins (LDL) are bad because they tend to build up in your arteries, exactly what you don’t want. However, high-density lipoproteins (HDL) are good for your body because they help remove cholesterol from the bloodstream.

There are some things you can do to lower cholesterol levels. Eating healthier foods can lower the levels of LDL in your body and you also might feel better in general with a better diet. If you smoke try quitting, this will increase the HDL levels and help remove some of that bad cholesterol that might become a serious health hazard. If you’re overweight try to drop a few pounds, you’ll feel better, look better, and your health will be better. Also, make sure you exercise on a regular basis.

Information provided on this website is for general purposes only. It is not intended to take the place of advice from your practitioner.

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