foods for digest system health

7 Foods That Help Your Digestive System

Foods That Help Digestion

Every type of food that you consume should be able to be digested by your body, but since we all live different lifestyles, that is not always true. Everyone has different reasons that their digestive systems may not sufficiently digest every type of food, whether it is a sedentary life style th
at may make it harder for your body to digest food, a diet that may mean your body is not accustomed to certain foods, or a medical condition that stifles your digestion, but there are some food options that can help your digestive system to function as it is designed to do. Here are seven foods that can help your system run smoother.

Sauerkraut

sauerkraut

Sauerkraut, which is simply fermented cabbage, is a popular topping for hot dogs, but it is also a great thing to eat that will benefit your digestive tract. As with most other fermented foods, sauerkraut contains beneficial bacteria that are beneficial to have in your digestive system. It is also high in fiber, which is also known to be great for your digestion. Regulating your digestive health is a great way to eliminate gas, bloating, and constipation, but it also serves as a way to prevent colon cancer as well. In addition, you will also see heart, eye, and skin health improvements with regular consumption of sauerkraut.

Beans

beans

Beans are a good source of fiber, which is great for your digestive system in general, but black beans are better for you than many other types of beans that you may eat. They contain an indigestible fraction that is the perfect combination to allow the bacteria in your colon to produce butyric acid, which will help to keep your lower digestive system functioning properly. Even though beans can give you gas, they are a great way to decrease your risk of colon cancer.

Bananas

bananas

Bananas are a fruit that is very easy for anyone to digest; in fact, if your stomach is upset, bananas can replenish the electrolytes in your body. Since they are so easy to digest, they can be a source of fructooligosaccharides, which provides prebiotics that can help to increase the friendly bacteria in your digestive system. That means that bananas can be a great way to regulate your system; therefore, they are recommended for individuals who suffer from diarrhea as well as constipation.

Yogurt

Yogurt

Probiotics are another type of friendly bacteria that is great for your digestive system. Probiotics are great for normalizing the frequency and the consistency of your stool; as a matter of fact, they can help to minimize the cramps and discomfort associated with irritable bowel syndrome. The best results will be realized when yogurt is consumed over a period of two weeks. Active cultures and probiotic strains are also said improve your immune system as well, which will help you feel better overall.

Ginger

ginger

A traditional ingredient in many Japanese dishes, ginger is a great way to soothe any abdominal irritations that you experience. It has been used to reduce inflammation within your digestive tract for hundreds of years. Ginger speeds up the digestive process, which means that it takes less time for the food to get from your stomach to the small intestines. Drinking ginger tea is also a great way to cure any type of nausea, including the morning sickness that pregnant women experience.

Fish Oil

fish oil

Many people know that fish oil is great for your heart; in fact, you may even know that it is good for other bodily functions, but did you know it is good for digestion? Adding salmon or tuna to your diet can increase the amount of fish oil in your diet, which will help decrease any inflammation in your digestive system that may be causing distress. The extra omega three fatty acids in the fish oil can also decrease your chances of colon cancer.

Peppermint

Peppermint, Mentha piperita, Mentha x piperita

Many individuals who have an upset stomach will suck on a peppermint candy or sip on a soothing peppermint tea to soothe the pain. This mint is capable of calming the muscles in your stomach, which improves the rate of digestion. If you experience menstrual cramps or nausea, the numbing properties of the peppermint will provide relief for a period of time; in fact, it is also great for those who suffer from irritable bowel syndrome.

If you have issues digesting your food at times, then try some of the foods on this list. Each of the seven items are great for eliminating distress and discomfort that is associated with your digestive tract. Remember, drinking a lot of water will also help speed along the digestive process, so stay hydrated.

Sources:
https://www.organicfacts.net/health-benefits/other/sauerkraut.html
http://www.whfoods.com/genpage.php?tname=foodspice&dbid=2
http://www.naturalnews.com/031828_bananas_digestion.html
http://www.webmd.com/food-recipes/benefits-yogurt?page=1
http://www.medicalnewstoday.com/articles/265990.php
http://www.livestrong.com/article/445469-fish-oil-digestion-problems/
http://umm.edu/health/medical/altmed/herb/peppermint

vitamins men need

5 Vitamins Men Need Daily

Daily Vitamins for Men to Consider

The typical American diet leaves much room for improvement. Research suggests that our food intake is lacking in a number of key vitamins and minerals. Many people take supplements to make up for what is lacking in their diet but also hoping to receive an extra boost to health or as a preventive measure to ward off illness.

It is also important to weigh the potential risks to the benefits when deciding what supplements to take. For example, Vitamin E and Fish oil are excellent for their antioxidant properties and Omega3 Fatty Acids, however, it is thought that they may contribute to prostate cancer. Though this finding is debatable, it is an important consideration for men.

Here are 5 supplements every man should be taking.

1.B12

Vitamin B12 or cobalamin is one of the 8 B vitamins. Every B vitamin helps the body convert carbohydrates into glucose. This is the process that the human body uses to produce energy. Since B vitamins are water-soluble they are not stored in the body.

Vitamin B12 Can be used to treat the following in Men:

Heart Disease
Studies have shown that B vitamins, especially B12 lower the levels of homocysteine in the blood. Patients with higher levels of that particular amino acid have 2.5 times greater risk of coronary artery disease. It is well known that men are at a greater risk than women for heart disease and myocardial infarction.

Male Infertility
Studies suggest that vitamin B12 supplements may improve sperm count and motility.

*B-12 is naturally occurring in beef liver, red meat, sardines, salmon, mackerel, milk, swiss cheese, and yogurt.

2. Probiotics

Probiotics are helpful microorganisms that are sometimes added to food -commonly yogurt, or taken as a supplement.

Here are a few of the lesser known health benefits.

Immunity
Surprisingly, the gut is the first line of defense against illnesses like the common cold and the flu.

GI Health
These tiny bacteria are helpful in regulating the gastrointestinal system. They can be beneficial for both chronic constipation and diarrhea. Regularity is important in preventing colon cancer, a disease which affects men in numbers much higher than women.

Probiotics can be found in yogurt, sauerkraut, kefir, dark chocolate and miso.

3.Vitamin D

Testosterone Boost
Researchers at Medical University of Graz found a correlation between increased testosterone levels and Vitamin D supplements taken in participants during a year-long study.

Heart Protection
Research from Harvard discovered a direct link between abnormally low vitamin D levels and poor cardiovascular health and risk factors.

Foods rich in Vitamin D include mackerel, shiitake mushrooms, salmon, herring, tuna, and eggs.

Not a food item but sunlight is one of the best ways to naturally increase your vitamin D. The cause is a chemical reaction to light that stimulates your body to produce vitamin D.

4.Zinc

This mineral is stored in the body, so you must be cautious not to take more than is recommended but the benefits are impressive.
Zinc is very important for men for the following reasons:

  • It inhibits Aromatase, an enzyme that converts testosterone into estrogen. This can be a cause of many of the symptoms associated with Low-T.
  • It aids in Male Reproductive Health. Researchers found increased sperm count and quality in participants who regularly took Zinc supplements.
  • It improves skin tone and clarity.

Some foods that are rich in Zinc include pumpkin seeds, sunflower seeds, sesame seeds, dark chocolate, garlic and oddly enough watermelon seeds.

5.Glucosamine

The New England Journal of Medicine has published studies concluding that glucosamine combined with chondroitin sulfate can provide an important component in the structure of cartilage.

According to the study, it benefitted men because men are more prone to joint damage over time. Glucosamine Chondroitin helped in the following ways:

  • Helped protect the joint’s resistance to compression,
  • Was effective in improving moderate-to-severe pain, related to osteoarthritis.
  • Played a role in rebuilding the cartilage of joints damaged by injury and age-related degeneration.

Glucosamine does occur naturally in foods, such as lobster and crab, though not in quantities sufficient to help.

It is important to remember that your diet should be the first and main source of your nutrients. However, it is a great idea to fill in the gaps. That is why they are called supplements after all.

vitamins women need

5 Vitamins Women Need Daily

Vitamins Women Need to Get Every Day

Vitamins can be obtained by making smart food choices. It is estimated that only 7% of women take a balanced diet and rarely skips meals. The other 93% skip meals and consume unhealthy food like ice cream for dinner. This implies that most women need vitamin supplements to protect them from diseases and fill the missing essentials in their diet. However, food sources are the best since most multivitamins are unregulated, and most companies exaggerate their effectiveness. Vitamins are vital for your overall health. Vitamins are essential for growth, development, and normal cell functioning.

1. Vitamin C

It is also referred to as ascorbic acid. This vitamin is responsible for healing wounds and helping the body manufacture red blood cells. In addition, it increases levels of noradrenaline, which is a brain chemical that makes a person more alert and amplifies concentration. When a person is stressed or growing older, the levels of vitamin C decreases. Vitamin C boosts immunity and prevents eye illnesses, prenatal problems, and heart diseases.

Sources
Some of the food sources are tomatoes, strawberries, oranges, broccoli, kiwi, potatoes, grapefruit, and peppers.

2. Vitamin E

It is also referred to as tocopherol. It contains related compounds known as tocotrienols. This vitamin keeps the cells healthy and slows down aging. Too much of it is harmful as it raises the risks of bleeding.
Sources
Vitamin E is obtained from margarine, wheat germ, safflower oil, cod-liver oil, corn oil, peanut butter, hazelnuts, and sunflower seeds.

3. B Vitamins

There are several B vitamins. Nevertheless, three are very important. They include vitamin B9 (folic acid), B6, and B12.

Vitamin B6

It is also referred to as pyridoxine. It helps in converting food into energy, metabolism. It also helps the brain function well and reduces the risks of memory loss. Vitamin B6 lowers the risks of morning sickness, depression, and heart diseases. However, taking too much of it at once could be toxic. Therefore, it is advisable to take foods rich in this vitamin rather than taking supplements.

Sources

This vitamin can be obtained from fish, bananas, cereal, oatmeal, potatoes, avocadoes, beans, meats, poultry, nuts, and chickpeas.

Vitamin B12

It helps in metabolism and helping the body make red blood cells. It also plays a key role in strengthening the nervous system and immunity and boosting energy.

Sources

You can get this vitamin from eggs, meat, yogurt, cheese, fish, and milk. Women with anemia and vegetarians should take supplements to ensure they get enough of vitamin B12.

Vitamin B9 (folic acid)

It helps the body to build a healthy spinal cord and brain. Additionally, it makes the DNA and RNA and prevents alterations in DNA that could lead to cancer. It is required by the body to prevent anemia and to make normal red blood cells. This vitamin is particularly essential for pregnant women as it prevents some birth defects such as spina bifida.

Sources

Foods rich in folic acid include asparagus, melons, fortified grains, chickpeas, kidney beans, liver, spinach and leafy vegetables, citrus fruits, strawberries, legumes, black beans, and eggs.

4. Vitamin D

Even though it is called a vitamin, it functions as a hormone. Vitamin D helps the body transport calcium and phosphorus, which are minerals responsible for keeping bones strong. When you have insufficient vitamin D, the body takes calcium and phosphorus from the bones. Over time, the bones become weak, and this will lead to conditions such as osteoporosis, which increases the risks of getting fractures. Vitamin D reduces the risks to diseases such as cancer, cardiovascular diseases, and depression.

Sources

You can get vitamin D from eggs, liver, and fish, especially salmon, sardines, and mackerel. Most middle-aged and older women might get the vitamin from fortified foods and supplements. Older women who have been through menopause are advised to take supplements with vitamin D.

5. Vitamin K

This vitamin plays an important role by enhancing blood clotting. It also keeps the bones strong.

Sources
It can be obtained from soybean oil, alfalfa, fish oil, beef, cauliflower, green leafy vegetables, broccoli, and cooked spinach.

Most diet experts say that food sources are better than supplements. Nevertheless, you should consult your doctor and find out which is best for you. Follow the doctor’s directions to ensure you do not take too much or too little than you should.

References
http://www.webmd.com/women/guide/essential-vitamins-for-women-at-every-age
http://www.healthline.com/health/vitamins-for-women#Overview1
http://www.prevention.com/mind-body/natural-remedies/vitamins-women-best-multivitamins

safe weightlifting

Some Tips on Lifting Weights Safely

Lifting Weights and Being Safe

Weight lifting is a good way to lose weight, build muscle, and get into great shape. If done unsafely, it is also an easy way to cause severe or lifelong injuries. Outwardly, lifting weights seems simple, and many take it up by watching and copying others’ technique. But those techniques may be flawed, and it is important to be safe in designing and practicing a weight lifting routine.

What’s the Risk?

Weight lifting is actually quite safe. A study found that weight lifting was significantly safer than a variety of other sports practiced by school-aged individuals. But this doesn’t mean that there aren’t health and safety risks of which the smart lifter must be aware.

One significant risk is muscle tears. These are most commonly caused by lifting too much weight or by performing too many repetitions, though improper technique can turn even a safe amount of weight and number of reps into damage.

Back injuries are also frequent. The musculature in the back plays an integrative role in many core motions. While a certain technique may not strain the immediate muscle groups it targets, if the muscles of the back and spine are weak, they may fail to provide the necessary core support.

Tips for Safe Weight Lifting

With those facts and risks in mind, here are a few tips and techniques that are essential for lifting weights safely.

Know the Exercise

Before performing a single rep, it is essential to understand the ideal form for the specific exercise. It is easy to grab a bar and start lifting, but this hasty practice often leads to bad technique and inefficient results.

To perform an exercise well, it is essential to know its target muscles. Practice the exercise before a mirror or with a qualified trainer to ensure that your form matches that of the outcome. Also, pay attention to the muscles that are activated while working through the sets. One common symptom of poor technique is compensating for weaker muscles by using others that are not in the target group. Such compensation may make the exercise seem easy, encouraging the use of unsafe levels of weight that in turn cause muscle tears.

Know Yourself

Training increases strength, improves flexibility, and makes other changes in the musculoskeletal system that determine what exercises are possible and safe. One common mistake when designing a program is to focus only on weight, count of sets, and number of reps. But the type and complexity of motion is also critical in designing a good program.

Beginners may wish to stay away from exercises with complex motions, techniques which rely on highly tuned coordination in addition to core strength. It is also wise to avoid exercising lesser used muscles when starting out. Core strength exercises will boost the effectiveness of major muscle groups. Only once the core is strong should a lifter branch out into working supporting muscles and rounding out the program.

Maintain a Safe Speed

It isn’t enough to have good form. Lifters must also use a safe speed when exercising. Lifting too quickly, or holding a lift and bouncing the weight in a ballistic stretch, places the joint under extreme strain that will likely lead to injury.

A lifter’s goal is to maintain control of the weight at all times. If a technique begins to feel like the weight is moving on its own, or in ways that are not in keeping with the exercise, slow down and regain control over the weight’s movement. If necessary, reduce the amount of weight to a safe limit. A good tempo might involve raising the weight for two seconds and lowering it for three. In any case, the lowering of the weight should always be slower than the process of raising it.

Use Proper Gear

This one is a little less known. There is gear designed to help you lift weights more safely. The two best products are weight lifting gloves and weight lifting belts.

We highly recommend you purchase a weight lifting belt if you do any workouts with a barbell, such as squats and deadlifts. The belts will make sure you keep your back straight and secure through the whole motion. You can check out some of the best weight lifting belts on the market.

Safety Video

Conclusion

Nothing is more demotivating to body builders than injury. It breaks the momentum of a good program, impacts performance goals, and may delay returning to the gym to continue training. But by keeping the above tips in mind, and by learning the aspects of good form, lifting weights can become a safe and transformative aspect of a well-rounded exercise regimen.

weight gainer vs whey protein

Difference Between a Weight Gainer and Whey Protein Shakes

Things To Watch Out For In All Protein Shakes

Adding a protein shake to your workout routine can give you an energy bump to keep rolling into the rest of your day and reduce post-workout aches and pains. However, if your exercise program is targeted toward weight loss, stick with the lighter whey protein shake.

Whey protein shakes contain milk, a common allergen. Additionally, if you buy pre-mixed shakes, check labels for any peanut derivatives or bananas, also common allergens. Some allergic responses can be life-threatening, so monitor ingredients carefully. Additionally, no supplement or shake is a good substitute for staying hydrated. Water is best during the workout, so you can enjoy your protein shake after.

Adding a Whey Protein Shake To Your Diet

While protein shakes used to only be for body builders, many brands are marketing to anyone hoping to reduce their caloric intake, increase satiety after workouts, and build some lean muscle mass. Whey protein shakes are often enriched with additional vitamins and minerals, offering a bigger nutritional boost than just protein.

Increasing protein intake while lowering caloric intake is easy with the right whey protein powder. Most of these powders provide about 100 calories per scoop, but will fill you up post workout and keep your energy high. Adding either water or non-fat almond milk will keep your drink under 150 calories. Many flavors of whey protein are now available, include vanilla, chocolate, mango, and various berries. In short, adding a whey protein shake to your daily routine can make it easier to reach your weight loss goals and help your hard-working body build muscle. Without activity, protein shakes alone won’t build muscle.

If you want more bulk in your shake, consider one of the creative and delicious protein shakes featured on BodyBuilding.com. These shakes are made with low- or no-fat dairy products, non-fat milk, fresh fruit and protein powder. While some of the ingredients may bump up the calorie count, you’ll still enjoy a filling post-workout drink loaded with nutrients and sized to get your day off to a great start.

Adding A Weight Gainer Shake To Your Routine

The point of a weight gainer shake is to provide you with a heavy dose of nutrients and calories following a hard workout. Weight gainers contain significantly more protein than whey shakes; in fact, three times as much. But where weight gainers really pack a punch is in caloric content, fat and carbs. While much of the United States is working to lose weight (or at least thinking about it) weight gainer shakes can be a healthy way to add calories if you struggle to put on weight.

Whey protein powder is a common ingredient in many weight gainer shakes, and is often featured in homemade high calorie protein shakes. Whole milk, peanut butter and heavy cream also add to this calorie dense concoction.

Professionally Made Weight Gainer Shakes offer dedicated fitness fans, intent on putting on some pounds, the chance to add clean calories to their diets instead of an excess of sugar or heavy saturated fats.

Health Concerns Around Weight Gainer Shakes

Weight gainer shakes are loaded with calories. If you’re not working hard to burn through those calories while building muscle, you will collect fat. This is hard on the circulatory system and may cause high blood pressure, putting your brain at risk.

If you’re working to build muscle, you will need more calories. The standard necessary caloric intake to promote weight gain while working out runs from 2,200 to 3,200 calories per day. As possible, try to add extra calories over the course of your day for healthy weight gain.

Additional concern around weight gainers is creatine. While small doses are not unsafe, a high dose habit of creatine can be very hard on your kidneys. If you’re already taking ibuprofen to help with pain, monitor the labels of your weight gainer shakes and avoid high doses of creatine.

Protein shakes are here to stay. With so many people working hard to build healthier, stronger bodies so they can enjoy a bright future, developing a protein shake habit is a great way to add an easy to consume nutrient boost to your day.

Workout at Home Is Possible

bodybuilding exercisesLiving in today’s world means that you get to go to your job every day, you get back home tired and after many hours of work, but you’d still like to go to the gym or just make some exercises to keep you fit.

Staying active is very important, as this helps you out not just with your stamina, but also with your overall health. It’s essential to keep your levels of fitness up, because it has so many benefits for your health and for your lifestyle.

Some people are choosing to work out at home these days, since it adds extra convenience to their lives. Going to the gym every day can be time consuming and exhausting for those who work at jobs every day. If this sounds similar to you then read on because functioning out at home is greatly easier than you think and can provide a superior quality workout than you may think.

Workout at home only makes sense and this article will give details how you can make sure that your home workout is as good as the one you’d find at the gym.

 


Setting Up Everything

It all begins with setting your house gym up. You’ll want to tell again yourself of all the things you liked to follow when you were at the gym. Several citizens like to lift weights, many like to take aerobic lessons and others favor to walk or run on the treadmill while watching television. The first order of trade is to nail down accurately what you are interested in doing. After this is strong-minded, you can set up a home gym region that will be attractive and motivating for you.

 

The Equipm6961678963_9b791f8752_oent

Once you have determined on the type of gear you will purchase, it’s significant to do your research. You can’t have a high excellence gym at home with no high quality equipment so you’ll require to search the marketplace for top products and purchaser reviews. I appreciate that some people may desire to keep it as cheap as possible and this is good for some items, but make certain you don’t get stuck with substandard products or else they will purely sit in your home collecting dirt. You’ll be saving funds on a gym membership so be certain you use that fund wisely.

 

Variety

In your exploration for the ideal gear, be confident and keep variety in mind. You don’t desire to be doing the same precise thing day in and day out. You desire to make your workouts enjoyment and that involves having a range of different options accessible to you. You may be in the feel to lift dumbbells, one day, but you may desire to be on the stair stepper after that. Just make certain you set up a space that gives you several options so boredom doesn’t set in.

 

Following the Programs Bodybuilding (3)
Receiving a high quality workout at home can be simple and it only involves a bit of research on the front end. Once you have done your research and found your high quality apparatus, there is no
grounds that you cannot achieve the same outcome that you can at the gym. Simply fasten to your weekly workout plans and continue consistent. Finally, you’ll wonder why you forever wasted capital on a gym membership in the first place.

An immense home gym starts with immense equipment so make sure you do your investigate and know precisely what you’re buying before you buy it. If you are paying attention in doing pull ups, visit our website to uncover the ideal, high quality wall mounted pull up bar for your home workout.

Why Practice Physical Exercises

Staying healthy can be done in different ways, but something that everyone knows about is the exercises that can always help you out. This is because once you learn about the benefits of the physical exercises, you will want to try them out at least, before you get back to your regular life.

3430190Studies have shown that those who’ve tried out to exercise have become addicted. It’s a fact that was proven numerous times that exercising is good for your body – it improves your fitness level, your breathing process, the blood pressure and  your stamina.

Physical exercises are essential if you want to live healthier, so we’re going to present you with some reasons for this.

 

  1. Body

With exercise, your body will feel better day after day.  You will appear and feel younger with habitual exercise, and this is largely due to all of the optimistic changes that habitual activity will do for your body. You will have superior your heart function, and reduced your blood pressure and “terrible” cholesterol. You will have improved your bone and muscle strength, such that you will feel much stronger and toned, as well as your activities and daily performance that formerly felt backbreaking will feel much easier to do. Your joints will get the appropriate nourishment from more movement, and you will get to a place of feeling added nimble, and capable to move with ease. Your breathing will be extra measured, your shortness of breath from climbing the staircase will gradually disappear. The outcome of all of this? You may essentially live longer.

 

 

  1. Mind

Possibly as significant as your body, exercise can modify your psychology forever. Your mind clears, you sense much more energetic, geared up to take on the world. Your stress as well as anxiety dissipates, and your mood commonly improves. What an immense place to be! You are capable to 101take on extra tasks and successfully complete them, and your self confidence soars. You are competent of accomplishing anything. The flip side is right too – if you are already optimistic, it may be easier to get into exercising. Think of Tigger and bouncing! Strangely enough, especially if you exercise with a companion or a group of associates, you will promote from the social aspects of this activity.

 

  1. Protection

Did you know that exercise can promote you even further by avoiding all the usual depressing stuff that can go on with your age? In fact, exercise is as successful as any pill out there to treat and put off further memory loss and poorer function in citizens with dementia or Alzheimer’s. Also, exercise can help control blood sugars in people with diabetes, and therefore, defend the organs that can be damaged during the extended term by high sugars – the nerves, the kidneys and the eyes. Extra benefits can be achieved a strong sensitivity and lungs, much stronger muscles that can defend all
joints, and extra stronger bones that restrain the beginning of osteoporosis. As you can see, the payback can be huge.

 

  1. Life achievement

You may have previously realized this if you have exercised habitually 0b16525081473d5889035e403ca75402or know someone who exercises habitually, but the wonderful results that you can have in your life can be really incredible. When exercise becomes a routine, you can start to set targets that you claw towards, step by step. You might start off from walking a mile, two or more, and you may become so contented with this activity (it truly becomes too simple for you!) that you finally want to challenge yourself further by running a 5K or a 10k race or finally a half marathon or beyond.