Digestive Distress?

Having a regular digestive tract is the cornerstone to a healthy life and an important part of our overall wellbeing. I mean, we all know that constipation and diarrhea are incredibly uncomfortable, right? Fortunately, it is not a life long problem and with dietary change it can be cleared up very quickly.

 

Here are the best foods that relieve constipation and help you poop – no laxatives required!

 

Foods that keep you regular:

  • Water (hot water is even better)
  • avocados
  • berries
  • dried plums
  • flaxseeds
  • oatmeal
  • whole grains
  • fermented dairy products
  • spinach
  • yogurt
  • beans
  • pears
  • oranges
  • kiwis
  • ripe bananas
  • popcorn
  • caffeine
  • high magnesium foods
  • broccoli
  • unpeeled potatoes
  • Coffee (in moderation)

 

What causes constipation/irritation?

  • Caffeine (too much of it can cause dehydration and lead to constipation)
  • cheese (high fat and low fibre)
  • milk (lactose can cause gas and stomach upsets for some people)
  • red meat (high protein and low fibre)
  • white rice (lack of fibre and grain)
  • chocolate
  • fried foods
  • Spicy food
  • gluten
  • dehydration
  • unripe bananas
  • sugar
  • artificial sweeteners
  • painkillers
  • antidepressants
  • antibiotics
  • low magnesium levels
  • stress/anxiety
  • lack of fibre
  • too much fibre

 

 

It’s all about getting a balance!

First of all: Don’t forget to drink water. Dehydration is one of the most common causes of chronic constipation. Foods that contain fiber, like whole grains, broccoli, berries and ripe bananas help you pass. Experts recommend 25 grams of fiber per day for women and 38 grams for men, which drops after age 50.

 

 Is Coffee a fix for Constipation?

Caffeine increases peristalsis, which is the wave-like muscle contractions that work to push food along the digestive tract. Coffee, being a diuretic, draws out liquid from the stools and makes them harder. Thus, it worsens the condition of constipation. Caffeinated tea and colas, and alcohol produce the same effects.

 

 Fibre can help

Bananas which are not ripe contain a large concentration of starch which is hard to digest. Red meat and cheese contain high amounts of fat and protein, but are low in fibre, which means they travel through the bowel at a slow pace. White rice is low in fibre as well, and can cause constipation. Fried foods are high in fat but low in fibre and nutrients, therefore they can slow down the digestion process. Too little fibre indicates bowel dependence, too much leads to bowel obstruction.

 

Wherever you are in the world, have a lovely day ❤

A, x (1)

Tired All The Time?

Half the time you’re struggling just to stay awake?

You are reaching for a Red Bull or an espresso every two hours?

So many people – especially women – complain of feeling tired and drained frequently. Therefore doctors call fatigue the number one health complaint. We tell you what you can do to feel better and more energized naturally!

 

What to eat.

  • Sleepy after lunch or dinner? Avoid eating three big meals. Instead, eat six small meals and healthy snacks throughout the day. This will keep your blood sugar levels steady and help prevent your energy from plunging.
  • Never skip breakfast! If you are not that hungry in the morning, you can also drink a healthy wake-up smoothie made with fresh leafy greens, apples, bananas, chia-seeds and a little raw honey.
  • Cut refined carbohydrates like white sugar or white flour. These foods make your blood sugar rise rapidly, then crash quickly and you’ll end up feeling weak and tired.
  • Eat more high-fibre foods that are rich in complex carbohydrates, such as whole-grains (oats, sweet potatoes, millet or quinoa) and vegetables. These help stabilize blood sugar.
  • Eat greens! As many as you can!
  • Take a daily multivitamin to ensure you’re getting all the nutrients your body needs. Deficiencies can pull the plug on your energy stores.
  • Make sure to finish your dinner 2 hours before going to bed. Thus your body can calm down at night.

 

What to drink:

  • Even a little dehydration can make you fatigued. Make sure that you drink enough water. Don’t wait until you’re thirsty.
  • Keep caffeinated drinks to a minimum. The caffeine in energy drinks and coffee only give you a short-term energy-boost, which later results in a “crash-like“ feeling.
  • Drink green tea after waking up! It gives you a boost of energy lasting for hours. In addition, the polyphenols in it help promote better sleep.
  • Limit alcohol consumption. It puts a significant strain on the central nervous system, which causes general fatigue and tiredness.

 

Exercise:

  • Just move! People who sit the whole day tend to be more tired than active people. If you work at a desk, get up frequently for short walks. Studies have shown that even a 10-minute walk can leave you more energized than eating a candy bar.
  • Exercising regularly gives you an massive energy boost. People who exercise regularly also tend to sleep better.

 

Sleep:

  • Limit your screen time staring at computers, TVs or phones in the evening before going to bed.
  • Maintain a sleep schedule that has a consistent bedtime and wake time.
  • Make sure to get at least 7-8 hours sleep a night.
  • Keep your bedroom completely dark to promote restful sleep.
  • Invest in a good quality mattress, comforter and pillows to improve your sleep quality.
  • Always get up at the same time, even on weekends. Your body will eventually get the hang of the steady sleep schedule.

 

Quick tips:

  • Put two drops of peppermint oil on a tissue or handkerchief, hold it to your nose, and breathe deeply.
  • When you wake up in the morning, go outside for a walk and enjoy sun exposure for at least 15 minutes. Do not apply any sunscreen during this time.
  • You can even take a cool shower in the morning to help drive out sleepiness and also improve your blood circulation.

 

 

When to see your doctor

If you feel tired “all the time” even after you’ve taken steps to treat fatigue, go to the doctor and test your blood for hypothyroidism, anemia, vitamin B12 deficiency, allergies and other conditions that can cause fatigue.

 

Wherever you are in the world, have a lovely day ❤

A, x (1)

Water Weight

If Chinese food makes your face and feet swell up like balloons, you might be experiencing edema or water retention. It’s not dangerous but UGLY! Don’t let swollen body parts make you feel uncomfortable. The body has a natural mechanism for storing water and salt. Learn how to control it!

 

Symptoms of water retention

  • swollen eyelids when one gets up in the morning
  • swollen or puffy face
  • bloated and uncomfortable feeling
  • swollen wrists, ankles, hands and feet
  • other swollen body parts even when weight is healthy

 

Causes of water retention

  • high sodium or sugar intake
  • poor circulation
  • lack of exercise
  • unbalanced diet (lack of potassium, calcium, vitamins or proteins)
  • reaction to some drugs can cause fluid retention too
  • dehydration: as the body tries to keep the extra water
  • hormonal change (due to estrogen-containing drugs like the pill)
  • allergies
  • menopause
  • stress
  • pregnancy
  • thyroid disease, arthritis and varicose veins
  • heart, liver and kidney disorders

 

What to do?

 

  1. Reduce salt intake

Salt contributes significantly to water retention because it clogs water tissue. Avoid intake of salt for 2-3 days and you will be surprised how well it cures water retention. During these days, replace salt with herbs and spices.

 

  1. Reduce sugar intake

Sugar itself doesn’t cause water retention, but an overindulgence can make your body overproduce the hormone insulin, which can cause the water retention.

Avoid sugary and sweet foods such as chocolate, candies, cookies, cakes, candies or soda.

 

  1. Natural diuretics

Foods like asparagus, pineapple, cucumber, garlic, apple cider vinegar, celery, celery seed, green tea, fennel and parsley are very effective natural diuretics. Also eat foods that contain lots of water (watermelon, tomatoes, cucumbers, lettuce, asparagus, or cabbage).

 

  1. Dandelion and Nettle

Dandelion and nettle leaves have a natural diuretic effect. Therefore both are perfect for removing excess water from your body. Steep one teaspoon of dried dandelion or nettle in a cup of hot water for about 10 minutes. Strain and drink this tea up to three times a day.

 

  1. Exercise

Running, cycling or HIIT result in sweating. This turns your entire body into an effective outlet for getting rid of excess water, salt and other toxins.

 

  1. Sauna bath

Sauna bath is another way to sweat out excess water and toxins from the body. Sauna also helps in relaxing the body. Again, this should not become a regular practice as there are better ways to get rid of excess water from the body.

 

  1. Avoid alcohol and caffeine

Caffeine and alcohol though initial diuretics, turn into a potent cause of dehydration. This forces the body to retain even more water. Replace alcohol intake it herbal teas or green tea, which are known diuretics without negative side effects.

 

  1. Epsom Salt

An Epsom salt bath can help you get rid of water retention, because it draws out excess fluids and toxins from your body. Mix two cups of Epsom salt in warm bathwater. Soak in it for about 15 minutes. Repeat up to three times a week.

 

Wherever you are in the world, have a lovely day ❤

A, x (1)

I Still Believe That All The Love You’ve Given Will Come Back To You One Day

Hello my loves ❤

 

I still believe that all the messages you sent that were ignored, unfelt and left on read will find their way back to you in sweet words and consistent actions. In a way that doesn’t leave you confused or wondering. In a way where you know every word is real and every emotion is true and lies are just nothing but old news. Something you vaguely remember. Something you don’t have to worry about.

 

I still believe that all the nights you stayed up waiting for a call you didn’t receive will be replaced by hours of conversations with someone who doesn’t want to hang up. It will not feel like you’re bothering them. You won’t be the only one asking all the questions to keep the conversation going. You won’t be the only one sleeping with the biggest smile on your face. You won’t wake up wondering when the next call will be because your phone will be ringing again in the morning.

 

I still believe that all these dates you took yourself on will be recreated and this time you won’t have to eat alone. You’ll have the best company. You’ll stay until you shut the restaurant down. You’ll be having the time of your life that you’ll forget all the days you ate alone staring at the window wondering why you’re not good enough. You’ll be with someone who makes you feel precious. Someone who makes time for you and wants to try your favorite food. Someone who can’t get enough of you. Someone who is already planning all the other dates they want to take you on.

 

I still believe that all the years you felt misunderstood, unloved and unwanted will be erased by someone who knows your worth. Someone who tries to understand your complexities. Someone who doesn’t think your feelings are too much. Someone who doesn’t shame you for being too deep or too sensitive or a hopeless romantic. Someone who doesn’t make fun of the beautiful traits that make you who you are. Someone who doesn’t force you to change so you could impress them or please them. Someone who enhances every little part of you.

 

I still believe that all the tears you wasted on the people who left or the ones who broke your heart will evaporate and you will find a kind of love you never saw coming. You will find happiness, peace and security. You’ll find the kind that makes up for the disappointments and the heartbreak. You’ll find the love that exceeds your expectations. The kind of love that doesn’t make you wonder if it’s one-sided or if it’s all in your head. You’ll find the kind of love that makes you so thankful you’ll wonder what you did to deserve it.

 

And that’s the kind of love that finds you because of all the love you’ve given, all the times your heart believed, all the prayers you wished for and all the moments you gave your all and received nothing. That’s the kind of love that finds you to make you believe that your love was never wasted, it was just wrapping itself up in someone who can come and give you everything you’ve been giving and more.

 

Wherever you are in the world, have a lovely day ❤

A, x (1)