Foods That Help Relieve Constipation!

A diet that's too low in fiber may be to blame for your slow bowel movement. Constipation can means different things to different people. Medically speaking, constipation usually is defined as fewer than 3 bowel movements per week. And yet, for many people, it simply means infrequent stools, hard stools, difficulty passing stools, or a sense of incomplete emptying after a bowel movement.
The causes and reasons of each of these “types” of constipation are different. 95% of adults have bowel movements between three and 21 times per week, and this would be considered normal.While having a bowel movement once a day is common, it can vary person to person. The number of bowel movements generally decreases with age. Some people can have a movement two times a day, others may go two times a week.

It is important for women to know that most people are irregular and do not have bowel movements every day or the same number of bowel movements each day.

And the question now; Has anyone really tried a high fiber diet and did this work for you?
You can increase your fiber intake and find that you got worse constipation! Don't worry. This can happen only if  you don't drink enough water! When you start a high-fiber diet, you should drink more and more water.
Think of your Intestines as a ''sponge'', without water it get's dried up and hard and that's what you will have in your intestine, a dried up, hard sponge, if you don't drink PLENTY of fluids with a high fiber diet. And let's just say it can be extremely painful.

The average adult needs between 25 and 30 grams of fiber a day. And this is less than most of us typically eat. But to avoid bloating and cramping, you don't want to suddenly go from eating 10 grams of fiber to 25 in a day. Add more fiber-filled foods to your diet gradually, and be sure to drink plenty of fluids to help the fiber flow properly through your digestive tract.

Some inexpensive examples of constipation relief foods

• Try Berries as a Treat: For a sweet constipation remedy, take your pick of luscious raspberries, blackberries, and strawberries. “All are examples of fruits that have a good amount of fiber. A half-cup of fresh strawberries provides 2 grams of fiber while the same size serving of blackberries will provide 3.8 grams and raspberries 4 grams. Berries also are low in calories, so you can eat a big bowl of plain berries with low-fat whipped cream as dessert or toss them on your breakfast cereal, or mix them in pancakes.

• Beans: Beans can provide twice as much fiber as most vegetables, and making them a regular part of your healthy diet will help ward off constipation. A half-cup serving of navy beans will provide 9.5 grams of fiber, while a similar size serving of kidney beans provides 8.2 grams. Beans can be tossed into any number of salads, soups, casseroles, and pasta.
• Popcorn: Popcorn is a great low-calorie way to get more fiber in your diet, especially if a lack of fiber is your constipation cause. However, if you pile on the salt and butter, you could undo some of its benefits. Go for air-popped or a healthy variety of microwave popcorn( some microwave popcorns are butter-flavored and low-fat.) Popcorn is a whole grain, and increasing the whole-grains in your diet is an effective constipation remedy.
• Dried Fruit: Dried fruits, such as dates, figs, prunes, apricots, and raisins, are another great source of dietary fiber that acts as a constipation remedy. “Prunes, in particular, are great because they not only are high in fiber, but also contain sorbitol, which is a natural laxative,” . Like fiber, sorbitol is a type of carbohydrate and has a molecular structure similar to sugar. Fiber isn’t digested and so it retains water as it passes through your gut. The water softens your stool, helping to relieve constipation.
• Start Your Day With a High-Fiber Cereal: Years ago high-fiber breakfast cereals tasted like cardboard, but not anymore. There are so many wonderful high-fiber cereals now. Choose a cereal that has at least 5 grams of fiber per serving. If your favorite cereal doesn’t have a lot of fiber, add your own: Sprinkle a few tablespoons of wheat bran or flaxseed on top. If lack of fiber is a constipation cause for you, starting the day with a bowl of high-fiber cereal is a smart move.
• Nuts: Among the best are Brazil nuts, peanuts, and walnuts. A 1-ounce serving of almonds provides 3.3 grams of fiber, while a similar size serving of pistachios will provide 2.9 grams of fiber, and pecans 2.7 grams. However, nuts come with a caution: Watch how many you eat because nuts are calorie-dense. Here is a trick to figure out how much to eat: Cup your hand and only fill the palm part.

Quick remedy:

When you want fast and healthy constipation relief, you don't need to reach for a harsh chemical laxative.

Epsom salts are natural home remedies for constipation that are safe and really work. They can reverse constipation effectively, but should not be used frequently or your body could become dependent on them.

 

How to Drink Epsom Salt for Constipation

•  Dissolve two to four level teaspoons of Epsom salt in an 8-ounce glass of water for adults and children aged 12 and older.
• Dissolve one to two level teaspoons of Epsom salt in an 8-ounce glass of water for children aged 6 to 12 years.
• Drink the entire glass in one sitting

 

Tips &Warnings

• The Mayo Clinic states that bulk-forming laxatives which are essentially fiber supplements are the gentlest on your body and the safest to use long-term.
• The Mayo Clinic warns consumers of the dangers of self-treating with over-the-counter laxatives.
• Epsom salt is not a long-term treatment for constipation and should not be used for more than one week without consulting a doctor.
• The Mayo Clinic advises users that Epsom salts laxatives can cause "bloating, gas, cramping, choking or increased constipation" if not taken with enough water

 If you have constipation more than occasionally or have severe pain or bleeding, you should definitely see your doctor. These are possible signs of serious digestive disorders
 

Stay Warm In Cold Winter Days!

Every year during the winter,hundreds of people die because of cold weather. They’re victims of hypothermia(condition which sets in when the deep body temperature falls to 950F or below).
Those most vulnerable are the elderly and young kids. Infants in particular can be affected if they’re changed, bathed, or left in cold surroundings. Whatever the reason is, it's cold and you need new ways for keeping yourself and your family warm. 
But first, you have to know that hypothermia isn’t the only danger. Cold weather also makes people, especially older people, more vulnerable to heart attacks, strokes, and pneumonia. To help protect against these, you should keep your home warm, dress properly, and eat well.
And here are some more ways:

 

1-Warm Your Home:

• Try to keep the temperature in the rooms you use as close to 70F (22C) as possible, and not lower than 65F (19C).
• Don't use an electric blanket with a hot water bottle, or for a person that is incontinent.
• If fuel bills are a worry, you could move your bed into the living room and keep just that room warm.
• Use clear shower curtains over the windows that receive sun light. This will keep the cold air out, and the warmth from the sun will heat your house without cold air coming in. You could also cover your windows with clear plastic sheets and make it airtight.

• Let as much sun hit your house as possible. Check for obstructions (plants/sheds) that might keep the sun's rays from reaching your house. Remove items leaning against walls on the sunny side of your house. (Ideally, put them back again at night for additional insulation).

• Put down a rug or carpet. Rugs and carpets help prevent heat loss through the floor. They are generally warmer to the touch than wood or stone and so offer a warmer surface to walk on.
• Cook...Bake cookies or a pie. Your oven will help to dry the air and heat the kitchen. The kitchen will be warm while you are cooking, and then you can have a great home cooked meal too! Limit cooking that gives off steam, as this will increase the humidity in the air and make your house damp. Lowering humidity in the winter time helps you to feel warmer.
• Light candles can produce a lot of heat, just be mindful of where they are placed and do not leave them unattended. A trip to most any grocery store or discount store can provide you with a number of candles cheap

2- Warm Yourself:

 

Whether something is warm enough for you depends on your metabolism (how easily do you get cold and how difficult is it for you to warm up once you get cold) and your lifestyle (do you walk, wait for a bus, drive a car, park outside at either end of your commute).

• Drink warm beverages. Warm beverages will raise your core temperature. The process can be very relaxing and even stimulating. Make a cup of tea or coffee. Sip on some warm broth.

• When it’s cold, it’s very important to dress warmly, and to protect your head, hands and feet. Several layers of light clothing made from natural fibres, cotton or wool, for example, will help trap your body heat more effectively than a few layers of heavy clothing.
• Wear gloves, a couple of pairs of socks, a scarf, and a hat even indoors! as 20% of the body’s heat is lost through the head. You may think you look silly, but at least you’ll be warm.
• Dress well in bed too. Wear socks, a dressing gown, gloves, and most important of all, a night cap. Duvets keep the heat in better than conventional blankets.

3- What to Eat:

The body needs proper fuel to protect its ‘thermostat’, and an ideal diet should include protein foods such as meat, fish, eggs, and cheese, plus green vegetables and potatoes.

•  Porridge makes a good start to the day. Try to arrange frequent small meals including at least one hot meal every day.
• Hot soups are also very good, as are complete ‘meals in drink’ such as Complan.
• Keep a flask with a hot drink by bed at night. Before the cold weather arrives, try to build a stock of items such as tinned fish in oil, tinned fruit and vegetables, long life milk, cracker biscuits and tinned meat and pies.
• Buying one item a week will help spread the cost. If your budget is small, vitamin pills, food supplements, and soups can be useful.

4-Exercise:

 

One of the best ways to keep warm is to exercise. It stimulates circulation and keeps the blood flowing to all parts of the body.

 

• If at all possible, go for a walk outside everyday, even if it’s just around the block or down to the local shop.
• If you do have to stay inside, try not to spend all day sitting down.Be active. Moving around produces body heat! The more active you are, the better your blood circulation will be. This means that warm blood gets to your fingers and toes, keeping them warm.
• 20 minutes of vigorous exercise can warm you up and keep you warm well after the exercise session. Plus, a healthy body is generally more tolerant of the cold.

5-When You Need to Go-Out:

• When you're shopping for a new winter coat, look at long ones instead of jackets, as they can help keep your legs warm.
• Like we said about indoors; wear warm clothing with several layers and take special care to keep your head, hands and feet warm. Wear a windproof and waterproof outer layer, and thick waterproof shoes or boots.
• Warm boots and Gloves or mittens for your feet and hands (Hint: mittens are warmer than gloves, because fingers retain more heat when they touch each other.)
• Nothing chills you like wet skin. It’s very important to keep dry, because you lose far more heat when the body is wet. If you’re going some distance, always take a change of clothing.
• Take nuts, raisins, chocolate, or other high carbohydrate snacks, they provide calories for heat production.
• Drink warm liquids to keep a balance fluid level, but avoid alcohol.
•  are critical, you can get Sorels and Sorel-type boots that are very warm. As well, be sure that you always have something with you to cover your ears and face, even if it isn't cold in the morning.

6- After showering:

Do you experience that fear at the end of your hot shower because you know you will be freezing once you open the door/curtain? Don't worry because here are some helpful steps for you to follow so you can enjoy your showers on cold days:

1. Make sure the hot water is on. You don't want to step into a shower which jets icy water all over you.
    
2. Take both hair towel and body towel into your bathroom and hang them over the door of the shower. If you leave them outside the shower, you will have to open the door to access them and the cold air from outside the shower will freeze you!
    
3. Have your shower and wash your hair quickly. While you may enjoy hot water more, it dries out your skin.
    
4. There will be lots of steam when you are finished. This will keep you warm. Squeeze the water from your hair using your hair towel. Drape the towel over your head. This will keep any heat which could escape from your head, trapped close to your body still.
    
5. Wrap yourself in your towel before stepping out of the shower.

More Tips

 

• Make sure you are dry before you're out of the shower. Otherwise the water on your skin will evaporate, taking your body heat away with it.
• Drape your clothes over a radiator for a few minutes to heat them. Be sure to keep an eye on them, or they may burn.
• Avoid keeping the water really hot the whole time, turn it down near the end.
• Your towels should be hot and dry before use. Try putting them in the dryer right before you shower, though be aware that this is environmentally unfriendly because dryers are extremely high in electricity usage.
• Try putting an ice cube in your mouth. This will help lessen the shock of the colder air.

Have a nice Weekend! ツ

Get Back on Track After Holidays!

A few days after the ''New Year'' It might seem so hard to get back to workouts. However it's not impossible if you have he right motivation and attitude. But first, you have to know that there is a real disorder called SAD which effects many of us with a depression due to lack of light in winter in addition to the depressions we feel from eating too much over the holidays, guilt of not working out due to family and friend gatherings as well as having a hard time returning to a healthy schedule.

You may feel like you are lifting your feet out of quicksand but the only way to avoid the depths of these depressing holes by returning to some activity in your life. Workout time is time for you which is justified because it is healthy. If you cannot see yourself getting into the old routine then look into some new activities to try out. Not only for the body but the mind, you must continue exercise.

• Stop feeling so guilty: despite your best intentions to stick to your diet plan during holidays, you couldn't...Big deal! But here's a secret, non of us really can!
  You need to ditch any guilt you feel and stop beating yourself up about it. Feeling guilty about overeating is wasted energy, spend that energy doing something productive instead.
• Find a partner: finding a partner before starting a regular workout routine has miraculous effects. Besides sharing the proper interests and goal, you'll be also motivating each other. Alone you might be feel temptations of spending the day in bed. However a ''workout buddy'' might have the power to encourage you to fun exercise for the desired result, the time goes by faster, you and your partner can celebrate every few weeks after you've achieve some of your goals and you'll be less likely to cancel your workout sessions.
• Start moving right now: Begin with a 20 min daily walk and 3 basic exercises. There is no excuse to not do at least this much.You even can workout while Watching TV
• Try a new activity you have always wanted, join golf class, pilates, yoga or dance classe. The excitement from participating in something you have always wanted to try will get you motivated!

• Start watching your diet: Pick olives and nuts for good fats and choose lean proteins. Add salad to your daily life. Eat frozen yogurt instead of ice cream. If you’ve got extra food around the house from the holidays donate those boxes of food to poor people.Why keep unhealthy, calorie loaded food around to tempt you? 
• Keep the alcohol down to one glass per day with/after dinner at most. Red wine is said to be highest in positive nutrients although more than a glass then makes it a negative!
• Drink a lot of water:  Flush out those ‘''Holiday'' toxins and fats with pure water.
• Music: Music is one of the basic accessories to complete workout session. Because ofits effect to motivate you to achieve your goals it can also serve as the best means to turn an exhausting session into a fun activity. Choose your playlist with good care and include songs that would boost your energy.

• Be reasonable and reset your goals: Sometimes you just lost sight of your goals or have set your goals too high. A goal of “I’m never gonna eat pizza again” may be too strict for you and cause you to overindulge, using a holidays as an excuse to ditch your diet plan.
• Schedule: It is also useful to analyze your schedule and look for a workout that can be embedded in your busy days.

And here are some more ideas: Fun and creative ways to burn more calories

Have a nice weekend! :)
 

Tips For Healthy Hair During The Winter!

We all know that the cooler temperatures and the fewer hours of sunlight can cause several hair problems. Snow, rain, and icy cold make hair brittle and dry. Did you know indoor heating can be as damaging as spending the afternoon under a hair dryer?!

Eventually all of these factors can give you split ends, dry frizzy hair, static electricity, soften the keratin of the hair and weaken your hair(it may break all together)

Somehow girls who aware of the importance of using conditioner in the summer months because of the heat and the sun, forget that from December to March, indoor heating can dehydrate your hair. But don't worry. No matter what's causing your hair woes, you can take the protective steps to insure your hair does not get damaged.

Here are some winter hair care tips:

• The hair gets more damage from blowing it dry than other heat styling tools so try to wash it the day before so it can air dry, then in the morning you can use a curling iron or flat iron to style it. It really saves it.
• Condition your hair every day but only wash it a few times a week. Besides saving time, this will keep your hair from drying out too much.
• Hot Oil Treatments: Grab some Extra Virgin Olive Oil  or Castor Oil, it will help heal your hair from daily wear and tear. Apply directly to damp hair, and put on a plastic cap and/or a hot towel. Hello, hair repair!
• Take a warm/cool shower vs a hot one. This will help lock in the moisture and give your hair extra shine. Hot showers tend to dry out and damage your hair as well as your skin.
• Try wearing styles that don’t need much maintenance. You might be tempted to run your fingers through your hair and comb your hair throughout the day. Leave your hair alone! The extra manipulation can cause an increase in shedding as well as those annoying split ends.
• Trim your hair regularly: The best way to get rid of split ends is to do it yourself! Take some hair shears and attack the split ends about 1/4 inch above the splitting. Many women with perfect hair never have split ends because they make it a priority to get their hair trimmed, or trim it themselves, every 6-8 weeks.
• Water, Water, Water: During winter the temperature drops and sweating is less; that is the reason we have less desire to drink water. However, there is no change in the functioning of our systems; we must become more careful during winter about drinking enough water and fluids( for Hair and Skin)

Eat healthy to give your hair the right amount of vitamins. I'm sure most of us eat sugary/junk food during the winter to get more energy. But our hair is made of proteins, make sure that you eat a balanced diet rich in lean protein, whole grains, fruits and vegetables. A healthy diet will ensure better-looking hair.