The Best Ways to Avoid Constipation

Unless you are ill and constipation is a symptom, there are things that you can do to avoid it from happening. This will involve a look into your diet and making a few changes to your lifestyle. Doing this is well worth the benefits as you will not only just benefit from avoiding bowel movement problems but you will also benefit in weight, cardiovascular health and in many other ways.

Look Into Your Diet

The first place to look at is your diet. You will need to make sure that you eat foods that are low in fat but high in fiber. Fiber is essential for a healthy colon and will help to soften the stools. However, you will need to avoid eating too much as you could cause the opposite problem of constipation – diarrhea.

You may be wondering what you can eat to have a high fiber diet. There are plenty of options and no need to buy a lot of expensive items. Bran cereals are the most common option and offer enough fiber in one bowel. You can also get the fiber from whole wheat grains, pastas and breads and from fruit and vegetables.

Drink Plenty of Water

Experts recommend that you should drink two liters of water a day. This is the equivalent of between six and eight glasses and you do not just need to drink pure water. That first sentence should really read to drink two liters of fluid a day! You can get fluids from hot drinks, juices and even from fruit and vegetables!

The majority of water is passed through the body and removed through urination but there is some water that goes into the bowels. This helps to soften the stools and prevent constipation from becoming an issue. However, you need to make sure that your body gets enough to avoid dehydration. There is such a thing as too much water and you will need to avoid over hydrating yourself.

Exercise Will Help

Having a healthy lifestyle will also help you on the process of avoiding constipation and exercise is something that you need to do. You should exercise for 30 minutes a day, at least five days a week. However, if you are not used to exercise then you will need to slowly build this up to avoid injury. This sounds like a lot but the good news is that you do not need to do this in one go.

Many people will opt to split their exercise up throughout the day. You could go for a 10 minute walk on a morning, another 10 minutes at lunch and then 10 minutes after work; you could also split it up in two sessions of 15 minutes. Do something that you can comfortably manage so you are more likely to stick with it in the future.

The above are just three ways to avoid constipation and you will notice that they are all natural. There is no need to speak to a doctor and no need to take medications. You also do not need to spend a lot of money.…

Reasons to Avoid Sugar

Unfortunately, in today’s society we have been brought up with a high sugar intake from a young age. This does not necessarily mean we eat lots of sweets; sugar is present in a lot of the processed foods we consume. This includes things we eat every day, like bread, mayonnaise and peanut butter. Here are a few reasons why we should be more careful with what we eat:
Sugar has the potential to cause greater problems
If you are taking in more sugar than what your body is supposed to have, you are at risk for diabetes, which is a lifelong irreversible disease. Many people do not know that high sugar intake causes cholesterol. By not knowing you have high cholesterol and not starting a proper diet you stand a chance of having a heart attack.
Sugar can make you sick more often
By eating a lot of sugar it weakens our immune system, which means if there is a nasty bug going around the office, the chances are higher of you getting sick. Vitamins are always good to take, irrespective of how much sugar we eat.
Sugar causes weight gain
Unfortunately, the chocolate you just ate is going to sit on our hips. We don’t like to think of these things, but the fact is refined sugar is scientifically very bad for us. Weight gain is also extremely bad for your health.
No more energy
By eating too much sugar in your day without a balanced diet can cause you to have decreased energy levels. Many people think that eating a chocolate bar will provide them with energy, but actually the opposite is true. It gives you a quick rush of energy only to have it taken away drastically; you will feel lethargic.
Aging twice as fast
Sugar can literally make you age twice as fast. If you are eating too much sugar it can causes wrinkles faster than when you are limiting it in your diet.
Something extra to note
Sugar does not necessarily have to be cut out completely; it can be eaten in moderation as a treat with friends. If you cut it out completely, people will just crave it more and find others way to have it, like binge eating or eating in secret. This can have far worse consequences, so make sure to balance your food choices and limit your sugar intake. Healthy food with enough vitamins and minerals should out way the amount of junk food consumed. If people are exposed to too much junk food and not enough healthy food they can experience vitamin deficiencies. You will be surprised at how bad this can be, especially young children.
What you should be doing
It is highly important that you include all food groups in your meal. This can seem very hard when you are currently not following any healthy eating plan. It is beneficial for the entire family but most importantly for a growing child to receive the right nutrition. There are certain vitamins you should be taking, you can easily buy a variety of ones from any online health store.…