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Friday, June 3, 2022

7 Constipation Causes and 6 Natural Constipation Remedies

 

Having trouble pooping? You might be surprised that the cure for constipation can be found in your kitchen. Let’s talk about the 7 most common constipation causes and 6 natural constipation remedies.


Click HERE to Discover these 80 Keto-Friendly and Healthy Slow Cooker Recipes



7 Constipation Causes You CAN’T Ignore (and 6 Natural Remedies)

Having trouble pooping? You might be surprised that the cure for constipation can be found in your kitchen. Let’s talk about the most common causes and all natural home remedies for your constipation.

If you’ve ever heard the myth that girls don’t poop, your bubble is about to burst. For a lot of people, going poop is something done in secrecy. There are even specially-made air fresheners on the market to disguise your porcelain presents.

It’s definitely not an ideal dinner table topic and it may seem super embarrassing to even think about discussing your poo with others. But believe it or not, this natural bodily function is something that a surprising amount of people struggle with on a daily basis.

What is Constipation?

Constipation is what can happen in between the time food goes from plate to bowl (toilet bowl, that is). Though you don’t need to check yourself into a hospital every time you get constipated (it’s not considered a disease), it is still a very real symptom to be aware of.

Constipation can turn you into a cranky, bloated version of yourself with a side of a headache, and it may even land you a trip to the doctor’s office. It’s important to learn to read your body and what your bowel movements are trying to tell you about your dietary and lifestyle habits.

During the last stages of digestion, your waste will move into the large intestine, known as your colon. At this point, your body has soaked up all possible nutrients and has left behind a watery and unformed waste mixture.

As the muscles in your colon push the mushy waste closer to the toilet bowl, your colon will absorb excess water and transform the mushy waste back into solid form.

If this process is slowed down, or if too much water gets absorbed, which makes your poo hard, dry, and difficult to pass, you’ll experience constipation.

Number two is something that should happen on a regular basis. Depending on the expert you ask, different recommendations on how often it should happen will be given for different people.

It really just comes down to listening to your body and making sure you’re going in a regular pattern. Having irregular visits to the bathroom for poo time is also a characteristic of constipation.

Getting constipated every now and again is not a big deal – chances are, everyone has experienced it at least once in their lifetime.

Chronic constipation, on the other hand, is something to be concerned about. If you’ve been having irregular poop cycles for several months, you’re chronically constipated and should definitely see a doctor. Don’t let the fear of talking about your poo stop you from going in to see a medical professional.

What Causes Constipation?

1. Poor Diet

Low in fiber, high in fried foods/chips, high in sugar, eating frozen dinners, high amounts of dairy, etc. – Diet is the most common cause of constipation.

2. Dehydration

This is another main cause of constipation. If there isn’t enough water to push your waste through your bowels, it’s literally like trying to push sand through a pipe. Water is going to make the process a whole lot smoother since poo is about 75 percent water and 25 percent solid.

3. Coffee

While coffee can trigger your digestive muscles, drinking too much coffee can make you dehydrated, which may lead to constipation.

4. Medication

Always consult your doctor if you are having issues with constipation and prescribed medications. If you are taking any over-the-counter meds or supplements, you may want to reconsider your intake.

Consult your doctor about them (opiates, narcotics, OTC painkillers like aspirin and ibuprofenantidepressantshigh blood pressure meds, diuretics, antacids like Tums and Alka-Seltzer, and iron and calcium supplements can all be culprits of constipation).

5. Holding in Your Poop

If you have to go, just get to a safe place and make it happen. Delaying your body’s natural function can aggravate your body and cripple its ability to tell you when you need to go in the future. Don’t be embarrassed to go number two in a place other than your home. Everyone’s digested food has to evacuate at some point during the week, if not daily. We’ve all been doing it since birth, and will be doing it for the rest of our lives.

6. Inactivity / Lack of exercise

Exercise is good for your muscles, both inside and out. Movement helps stimulate the natural contraction of intestinal muscles to help pass stools.

7. Pre-existing Medical Conditions

Hypothyroidismdiabetesdepressioninflammatory bowel disease, neurodegenerative disease, autoimmune disease, etc.

Natural Constipation Remedies

Heading to the store to pick up laxatives is like taking the easy way out. While it sounds way easier to just take a pill and have everything magically fixed, in reality it’s not exactly magic.

Laxatives work by irritating the lining of your intestines — they literally cause your colon to spaz out. Unless prescribed, try to avoid using laxatives to help you go number two. Getting hooked on over-the-counter laxatives will train your intestines to get lazy, and you’ll likely have persistent constipation.

1. Eat More Fiber

Fiber is indigestible. Our bodies can’t absorb it. So why do we need to make sure to eat enough of it? Because it is the major key to making the perfect poo.

Fiber adds bulk to your bowel movements. It also makes your poo softer and easier to pass. Hemorrhoids and diverticular disease are both very common digestive problems that will benefit from increasing the amount of fiber in your diet.

According to the American Heart Association, you should get about 25-30 grams of fiber daily.

Have you ever eaten knock-off brand anything and it just wasn’t the same? The same goes for fiber. Make sure that this fiber is from food, not supplements—supplements may work, but they just aren’t as good as the real deal.

Fresh fruits and vegetables have more fiber than their canned counterparts. Vegetable and fruit juices are not the best options for fiber intake either, since fiber is removed for the most part during the juicing process.

These foods are high in fiber:

• Nuts (almonds, pistachios, pecans)
• Flaxseed, sesame seeds
• Prunes (dried plums)
• Figs
• Avocados
• Artichokes
• Brussels sprouts
• Acorn squash
• Chia seeds

2. Drink More Water

Keep your body hydrated. There are a number of reasons to stay hydrated, and having healthy bowel movements is definitely somewhere at the top of the list.

As mentioned earlier, water helps the poo process run smoothly, since your colon will do its best to absorb water to turn your body’s waste from mush to solid.

3. Get Enough Exercise

If you laugh at the thought of exercise, but find yourself having trouble in the bathroom, you should stop laughing and think about changing up your couch potato lifestyle.

According to the 2016 Participation Report released from the Physical Activity Council, about 28 percent of their surveyed population was inactive.  They also found that the largest age group found to be inactive were those 65 and older. This is usually the same age group that experiences constipation more frequently.

Though it can be tough to get started, getting into an exercise routine is super important for keeping your bowel movements regular.

It’s never too late to get moving. The more you work out, the more you force your body into absorbing nutrients and circulating blood and oxygen, which will help to stimulate your colon.

Specifically, aerobic exercise, or cardio, is the type of exercise you want to do. This will pump up your breathing as well as your heart rate to get your intestines to naturally contract and help stools pass through quickly.

4. Use a Footstool

Putting your legs up allows your poo to move through a straighter canal, as opposed to angled, which means you’ll have to put forth less effort to part ways with your waste. 

You can use any object to give your legs the lift they need, watch this squatty potty video.

5. Try Yoga Poses

Yoga is not only great for making your body look good on the outside, it can also make you feel great on the inside.

Aside from its many mental health benefits, yoga can also help to prevent constipation. There are many poses that can provide some relief to you. Here are a few:

• Wind relieving pose: Lie down on your back so that your spine and tailbone are parallel with the ground. Pull your knee (one at a time) up into your chest. Grab your shin with your hands and draw your leg into your belly.


• Plough pose: Start by laying down on your back. Lift your legs using your ab muscles until your toes touch the ground behind your head. Roll your shoulders underneath you, straighten your arms, and interlace your fingers. Make sure your hips are lifted and in line with your shoulders.


• Child’s pose: Kneel down on your knees and rest your butt on your heels. Bring your forehead to the ground by bending at the hips, and rest your torso on your thighs. You can either actively stretch your arms out in front of you, palms facing down, or rest them down by your sides, palms facing up.

Watch this video – 3 Easy Yoga Moves for Constipation, Bloating & Improved Digestion



6. Eat Fermented Foods

Besides helping form your poo, fiber is necessary to maintain a healthy gut bacteria environment.

Your whole digestive system is loaded with neurons, called your enteric nervous system, and it is often referred to as your second brain. Of course an upset tummy is going to make you feel unhappy, but it’s also possible that the upset tummy is causing your unhappy mood (i.e. the communication is going both ways).

When your gut bacteria environment is unstable, it sends out signals that something isn’t right. Eating fermented foods in addition to fiber can help to replenish healthy gut bacteria. 

If yogurt came to mind, think again. Make sure to check the labels on store-bought yogurt. Most are high in sugar and pasteurized, meaning that they have been heated, which actually kills off the health-promoting bacteria. Try these foods instead:

• Sauerkraut
• Kimchi
• Kombucha
• Raw kefir

Written by Liz Lang

Author Bio:

Liz Lang is a Clinical Research Coordinator with the Southern California Institute for Research and Education in the field of Gastroenterology. Liz graduated from the University of California, Irvine with a degree in Public Health Sciences. She has an insatiable thirst to learn how the human body works in order to keep people healthy. When Liz isn’t in the clinic, she enjoys exploring nature, yoga, and trying new things (especially food!).

A lot of people have gotten results from the Keto diet, and enjoyed the foods that it has to offer. However, many of the people who are following this diet have a hard time finding the recipes that they need, especially ones that are quick and easy to complete.

Fortunately, Kelsey Ale, noticed this problem, and decided to do something about it. She’s found that making recipes in a slow cooker gives you meals which are not only delicious, but also take very little time to make. Mostly you just put a few simple ingredients in the slow cooker, and let it do the rest.

To find out more, click on – Keto Slow Cooker Cookbook

Tuesday, May 31, 2022

Instant Sunburn Relief – 8 Natural Sunburn Remedies That Work

 

Sunshine can be your best friend or your worst enemy. Getting your dose of vitamin D is crucial, but if you’ve gotten a little more than your fill, these 8 natural sunburn remedies can help.


Click HERE to Discover these 80 Keto-Friendly and Healthy Slow Cooker Recipes



Sunshine can be your best friend or your worst enemy. Getting your dose of vitamin D is crucial, but if you’ve gotten a little more than your fill, these sunburn remedies can help.

Sunburns may be caused by either too much sun exposure or too much ultraviolet (UV) exposure from a tanning bed. If you have light skin, eyes, or hair, or freckles, your risk for sunburn is even higher.

When you spend too much time out in the sun, your body will trigger your skin to increase its melanin production for protection, which could give you a darker and/or irregular color.  

Fun fact: Melanin gives color not only to your skin, but your eyes as well!

The protective effects of melanin are crushed when you have an excess amount of sun exposure. Your skin cells die, triggering your body to increase blood flow and causing inflammation to the area. Too much time in the sun triggers melanin production in your skin, which gives you that darker color.

Your skin is also largely responsible for regulation of your immune system, which is suppressed with high doses of UV radiation.

So if you’ve accidentally spent too much time at the beach, here are a few sunburn remedies to help combat mild, painful sunburns.

Note: if you have severe sunburns, especially the type with blisters, make sure to consult with your doctor before trying any of these methods.

Moisturize with Coconut Oil

Put a little coconut oil on your skin the next time you turn a little red from too much sunshine. The fatty acids found in coconut oil assist in reducing inflammation, while also adding moisture back to your dry and flaky skin. Coconut oil has also been found to function as a minor sunscreen, blocking about 20% of the sun’s UV rays.

Cool Down with Cucumbers

When you think of a spa, do cucumbers over the eyes come to mind? As it turns out, there is some science behind this.

Cucumbers are actually made up of about 95% water, so they literally have an immediate hydrating effect on your body. Cucumbers can decrease your inflammation and swelling when used topically or directly on the skin by blocking pro-inflammatory enzymes. These are the same enzymes that nonsteroidal anti-inflammatory (NSAID) drugs like ibuprofen and aspirin block to alleviate pain.

Take A Cool Shower

If you feel like your skin’s temperature is rising just after getting out of the sun, try taking a cool shower to lower your body temperature. Avoid using freezing cold water, as extreme temperatures are what you are trying to stay away from.

Also, make sure that you aren’t stepping into a shower with very high water pressure, as this could be painful to your skin. A gentle lukewarm flow of water is best for relaxation.

Be cautious when using products like bath oils or soaps, as these may irritate your skin and make you feel worse. Gently pat yourself dry when you get out and avoid any vigorous rubbing. Try immediately moisturizing with coconut oil for a double whammy!

Rub on Natural Aloe Vera

Grab a hold of these succulent leaves to relieve some of your pain and redness from sunburn. Inside aloe vera leaves, you will find the clear gel that relieves sunburn, moisturizes and softens the skin, and supports wound healing.

Use natural aloe vera instead of the store bought kind, which is often riddled with unnecessary chemicals and colors.

Be aware that many aloe vera gel varieties sold in stores contain additional chemicals, so aloe vera gel straight from the plant works best. Growing aloe vera is actually perfect for those without a green thumb, as it thrives on neglect!

Apply Apple Cider Vinegar

Apple cider vinegar, ACV, has many home remedy uses, and you can add sunburn treatment to the list.

Several methods would work to apply the solution to your skin, including: bathing in cool water and diluted ACV, gently patting affected areas with a wrung-out washcloth that has been dipped in your ACV solution, or using a spray bottle to apply the ACV solution to your skin.

Whichever your method, be sure to dilute the solution, as vinegar is an acid and could sting if used on its own. There is no standard ratio of water to vinegar volume, but a 1:1 ratio is a good starting point.

Stay Hydrated

Don’t let your body experience a drought. The body is made up of mostly water, and your insides tend to dry out when you experience excessive UV exposure.

Counterbalance this by drinking enough water to prevent further dehydration, because a sunburn will force water to your skin’s surface and away from your body.

Get Antioxidants from Tea

Tea isn’t just for drinking – you can also use tea bags directly on your skin to help treat sunburns. Tannic acid and theobromine found in green and black teas in particular are the fire-extinguishing elements, as they have the ability to turn the heat down for your burns.

Green and black teas are both full of antioxidants that will defend against free radicals created by excess sun exposure, making for effective sunburn remedies.

Catechins are another helpful chemical embodied within these teas that help prevent and repair skin damage.

Try Witch Hazel

Witch hazel is a vibrant yellow plant that was used by Native Americans to reduce inflammation and swelling. By distilling the good witch’s fresh-dried leaves, stems, bark or twigs with water, you can also extract tannic acid, similar to that found in tea. Try applying witch hazel directly to your skin for relief.

Watch this video – Natural Sunburn Remedies | 5 Natural Ways To Soothe Sunburn


Written by Liz Lang

Author Bio:

Liz Lang is a Clinical Research Coordinator with the Southern California Institute for Research and Education in the field of Gastroenterology. Liz graduated from the University of California, Irvine with a degree in Public Health Sciences. She has an insatiable thirst to learn how the human body works in order to keep people healthy. When Liz isn’t in the clinic, she enjoys exploring nature, yoga, and trying new things (especially food!).

A lot of people have gotten results from the Keto diet, and enjoyed the foods that it has to offer. However, many of the people who are following this diet have a hard time finding the recipes that they need, especially ones that are quick and easy to complete.

Fortunately, Kelsey Ale, noticed this problem, and decided to do something about it. She’s found that making recipes in a slow cooker gives you meals which are not only delicious, but also take very little time to make. Mostly you just put a few simple ingredients in the slow cooker, and let it do the rest.To find out more, click on – Keto Slow Cooker Cookbook

MCT Oil vs. Coconut Oil – 6 MCT Oil Benefits

 

MCT oil is one of the fastest sources of energy available. It is a form of fatty acids that is smaller than other oil particles which make it to be more easily absorbed by our body. Read on here to find out more about the 6 MCT oil benefits.


Click HERE to Discover these 80 Keto-Friendly and Healthy Slow Cooker Recipes





MCT Oil: What Is MCT Oil and Is It Better Than Coconut Oil?

MCT oil is one of the fastest sources of energy available – and no, MCT oil isn’t coconut oil. Here’s how to supplement with MCT oil to fuel your body and brain.

If you’ve been visiting your local health food store lately, you’ve probably come across MCT oil. While it looks suspiciously like coconut oil, this supplement is much more than a simple culinary oil. Read on to discover what it is and its benefits.

What Is MCT Oil?

Medium-chain triglycerides, or MCTs, are a form of fatty acids found in certain foods like coconut oil and palm oil. MCTs are different from other types of fat because their chemical makeup is balanced in a way that makes them easier to absorb and break down. MCTs are also smaller than other fat particles, allowing them to be absorbed and used more efficiently by your liver.

MCTs unique ability to be absorbed more efficiently gives it numerous health benefits – which is probably why you’ve seen an explosion of it recently in health food stores and online as a “superfood” that can help with anything from brain health to weight loss.

MCT oil is colorless, odorless, and stays liquid at room temperature, which makes it ideal as a supplement to add to certain foods and dishes.

Different Types of MCT Oil

There are four forms of MCTs: caproic acid, caprylic acid, capric acid and lauric acid.

The main difference between these different types is how they behave in your body.

Caproic, caprylic, and capric acids go straight to your liver to be used for energy, instead of being absorbed in the small intestine and potentially stored as fat. This is why MCTs are reputed to be great for boosting energy and assisting with weight loss.

Laurie acid is different from these other forms in that it is slower to absorb. Both lauric and caprylic acid are highly antimicrobial as well.

How is MCT Oil Different from Coconut Oil?

Some people confuse coconut oil for MCTs, but they aren’t the same thing. While coconut oil is one of the most abundant sources of MCTs, MCT oil is a concentrated form of all four MCTs.

Additionally, while coconut oil contains MCTs, it does so in a different ratio than MCT oil. Coconut oil is mostly abundant in lauric acid (about 50 percent), while MCT oil contains more of the other three types of MCTs than coconut oil. This is one of the reasons many believe MCT oil is a superior source of MCTs than coconut oil, since the other types of MCTs can be more difficult to get from foods in a balanced ratio.

6 MCT Oil Benefits

Research has exploded lately on the benefits of MCTs. Check them out below.

1. Boosts Brain Health and Memory

Studies show that MCTs help improve cognition and boost memory. This is because MCTs produce ketones, and when they reach your liver, they act as an alternative energy source for your brain.

One major study in particular found that MCTs improved learning, processing, and memory in patients with mild to moderate Alzheimer’s disease, with another showing MCTs improved cognition in diabetics with hypoglycemia.

2. Helps with Weight Loss

The fact that MCTs are transported directly to your liver to be used as fuel instead of stored as fat has spurred on the theory that they may help promote weight loss by encouraging your body to burn fat as fuel.

Studies show there is some merit to this, finding that MCT oil supplementation has been able to increase the calories and fat burned in participants. In addition, another study found that MCTs can increase the hormones that reduce appetite and encourage the feeling of satiety.

3. Boosts Energy and Endurance

Many people supplementing with MCT oil claim it provides a boost of energy and increases endurance during their workouts. Considering the rapid transformation of MCTs by the liver into energy, it makes sense you could get a nice boost of energy from ingesting them.

One study found that athletes consuming food rich in MCTs, rather than longer-chain fats, improved the time they could endure high-intensity exercise.

4. Improves Diabetes Risk Factors

While the mechanism for exactly how this works is unknown, studies show that MCT oil can help improve risk factors for diabetes, such as insulin resistance, obesity and cholesterol.

5. Improves Heart Health

Studies show that MCTs can help prevent the development of metabolic syndrome – a group of symptoms including obesity, high cholesterol, and insulin resistance. This group of symptoms is directly linked to the development of cardiovascular problems and disease, so consuming MCTs could help lower your risk of heart trouble by preventing metabolic syndrome.

6. Kills Bacteria and Viruses

Lauric and caprylic acid (both types of acids found in MCT oil) have been shown to be potent antibacterials and antimicrobials that can help combat anything from candida to yeast. These acids work by disrupting the cell membrane of bacteria, leaving them susceptible to your body’s immune system.

Natural Sources of MCT

After coconut oil, palm oil is the second best source of MCTs. Dairy products like cheese, milk, butter and yogurt also have high concentrations of MCTs.

However, since most of these products are not Paleo, we recommend sticking with grass-fed butter as your only dairy-related source of MCT oil (if you can tolerate it).

MCT Oil Nutrition Facts

1 tablespoon of MCT oil contains:

  • 125 calories
  • 14 grams of fat
  • 14 grams of saturated fat
  • 0 grams of carbohydrates
  • 0 grams of cholesterol

How to Find the Best MCT Oil?

The key to finding a high-quality MCT oil is to research the extraction process of each brand before you buy. Many companies will use hexane or other chemical solvents to extract MCTs from coconut oil, which could potentially contaminate the product. Check a brand’s website for clearly-stated manufacturing processes.

Another thing to look for when buying MCT oil is the ratio of the four types of acids in the product: caproic acid, caprylic acid, capric acid, and lauric acid. Make sure these aren’t cut with any fillers, like sunflower oil.

How to Use MCT Oil (As a Supplement, in Cooking, etc.)

MCT oil can be used in nearly every recipe that requires a liquid. Think smoothies, soups and stews. You can even blend some up into homemade salad dressings!

Below are a few ideas:

  • Use MCT oil in place of coconut or olive oil in baking recipes, such as muffins, cookies, and cakes.
  • Roast and/or saute veggies and meats in MCT oil in place of coconut or olive oil.
  • Add MCT oil to your coffee along with a dash or coconut or almond milk for a brain-boosting morning cuppa.
  • Add MCT oil to smoothies or soups in place of other oils.
  • Create homemade dressings, such as Paleo mayonnaise and salad dressings, by using ⅓ MCT oil in place of coconut or olive oil.

Watch this video – Real Doctor Reacts To Absurd MCT OIL & COCONUT OIL Claims


Written by Megan Patiry

Author Bio:

Megan is an inquisitive nutrition and wellness writer harboring an editorial love affair with the decadent and the nutritious. She is a dedicated researcher in all areas of ancestral health, a certified specialist in fitness nutrition, personal trainer, and professional almond milk latte addict.

A lot of people have gotten results from the Keto diet, and enjoyed the foods that it has to offer. However, many of the people who are following this diet have a hard time finding the recipes that they need, especially ones that are quick and easy to complete.

Fortunately, Kelsey Ale, noticed this problem, and decided to do something about it. She’s found that making recipes in a slow cooker gives you meals which are not only delicious, but also take very little time to make. Mostly you just put a few simple ingredients in the slow cooker, and let it do the rest.

To find out more, click on – Keto Slow Cooker Cookbook

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