How to Banish Belly Bloat

 

6 bloat-beating diet tricks

:: by The FIRM nutrition expert Sara Ryba, R.D., C.D.N.

So many of my clients have complaints about feeling bloated. They want to know how they can lose the bloat and puffiness. And the good news is that with a proper diet, you CAN de-bloat your body and look and feel so much better in just a matter of days. It does require commitment, but after just two days you will feel the difference. Almost immediately after starting an anti-bloat routine, the rings on your fingers will be looser, your eyes will be brighter and less puffy, and your jeans will feel looser in the waistline. Here’s what you need to do:
1. Cut the sugar. Sugar in your diet causes your blood sugar and insulin levels to skyrocket, resulting in a cascade of hormones that result in water retention. Take a look at our article about how to reduce the sugar in your diet.
2. Cut the sodium. You probably know this, but sodium really does cause you to retain water. It is best to aim for a diet that contains less than 2,400 mg of sodium per day. Read food labels and be on the lookout for high-sodium foods, such as canned soups, sauces and marinades and frozen processed foods.
3. Up the water! Be sure to get a minimum of 64 ounces of water per day. This will flush out your system, and will leave you feeling lighter and noticeably less bloated. (Water will also help to curb your sugar and salt cravings.)
4. Lose the refined carbs. Similar to sugar, refined carbohydrates cause your insulin to skyrocket, resulting in a hormonal environment that’s prime for water retention.
5. Up the lean protein. Protein is a natural diuretic, and by choosing lean protein, you are feeding your muscles while flushing water out of your system.
6. Increase the omega-3 fatty acids. Choose foods that are rich in omega-3 fatty acids such as avocado, flax seeds, salmon and olive oil. These fatty acids are a natural anti-inflammatory, which is very beneficial when you are trying to lose the bloat.

I can assure you that by following these six anti-bloating principles you will feel less puffy and will most likely even see a drop on the scale. Give them a try!

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[http://life.gaiam.com/article/how-banish-belly-bloat] republished courtesy of Gaiam Life. 

7 Ways to Maintain a Healthy Colon

A clean colon can prevent Irritable Bowel Syndrome, cancer and more

 

:: by Aislinn Vaughan & Philip Knox

When looking for ways to get and keep a healthy colon, these tips can be helpful. Following these detoxificaton suggestions may prolong your life by assisting with the risk-reduction of potentially preventable illnesses like Irritable Bowel Syndrome (IBS), diverticulosis and colon cancer. In addition, they can promote an attrition of the discomforts of bloating, constipation, diarrhea, fatigue and gas.

Fiber

Fiber-rich food is a great choice for a healthy colon. Eating a good amount (about 25-35 grams daily) of high-fiber foods like raspberries, bananas, prunes, peas, broccoli, beans, celery and whole-wheat pasta is a great start to cleanse the body. Other fiber-rich whole grains include brown rice, whole-wheat and whole-wheat breakfast cereals. Fiber keeps food waste moving along your digestive track, which helps your intestines stay squeaky clean and can decrease your risk for diverticular disease.

Vitamin D

The American Journal of Clinical Nutrition says that a steady intake of Vitamin D is advantageous when trying to prevent colon cancer and maintain a healthy colon. You can get Vitamin D from a variety of sources including the sun (15-20 minutes of daily exposure is sufficient) and foods like bread, fatty fish, milk and cereal. If your foods do not supply enough Vitamin D, taking a supplement may be warranted. Vitamin D may also help prevent osteoporosis.

Don't hold it

If you feel a bowel movement coming, head for the bathroom and let it go. If you try to hold it in, built-up fecal matter can release toxins into your body, which has the potential to cause diverticulosis and IBS. Regular bowel movements is one of the ways your colon keeps itself clean and healthy.

Water

Inadequate hydration can lead to a build-up of toxins in the body. As those toxins accumulate, the risk for constipation, bloating, gas, IBS and fatigue increases. If you're trying to keep your colon healthy, try to drink eight eight-ounce glasses of water in a day to cleanse your body.

Exercise

When you're trying to keep your colon healthy, exercise is a huge part of the equation. By increasing blood flow and circulation through exercise, your colon (and entire gastrointestinal system) gets more oxygen. This may help ward off colon cancer and other diseases. Your fitness routine doesn't need to be extreme. Stretching, doing yoga or walking for 10-15 minutes a day is sufficient to help keep your colon healthy.

Colonoscopies

Although a colonoscopy is by no means a fun experience, it's essential in the prevention and early detection of colon cancer. For individuals over age 50, a colonoscopy is a necessary step in maintaining colon health. Also, ask your doctor about a colonoscopy if you are experiencing on-going diarrhea or constipation, as these can be signs of colon and intestinal problems. A colonoscopy can aid in proper diagnosis of your condition.

Cleansing Your colon

There are also natural ways to keep your colon clean. Pay a visit to your local alternative medicine center to learn about the colon-cleansing treatments they have to offer.
Colon flushes are a popular procedure, and are believed to wash out toxins and waste material that have become trapped in your colon. If you suffer from constipation, a colon flush can be the best way to regain regular bowel movements and restore your colon to health. With a variety of special herb and mineral infusions available, colon flushes can be tailored to suit your unique needs. Although self-administered colon cleansing kits are available, you should seek advice from a health professional before attempting your first treatment.

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[http://life.gaiam.com/article/7-ways-maintain-healthy-colon] republished courtesy of Gaiam Life. 

How to Relieve Indigestion with Yoga

6 step-by-step yoga poses for indigestion relief

:: by Amber Angelle

We have all been there: You eat a spicy meal, or maybe just too much, and suddenly you’re bloated from indigestion. Although it isn’t a serious health condition, indigestion can be extremely uncomfortable. Fortunately, some simple yoga poses will not only provide relief but will also help prevent indigestion in the future.

Step 1: Yogasana

Yogasana massages your abdominal muscles and improves digestion.

• Sit in the Lotus posture, legs crossed, with each foot resting on the opposite thigh.

• Inhale and exhale, then bend forward, lowering your forehead to the ground.

• While still bent, clasp your hands behind your back and stay in the pose for 20 seconds.

• Continue to breathe.

Step 2: Spinal twist

This pose aids digestion by making it easier for food to move through the intestines.

• Sit on the ground with your left leg extended in front of you.

• Cross your right leg over the left and rest the sole of the right foot on the outside of your left knee.

• Twist your body to the left as far as is comfortable, and put the palms of your hands on the ground to the left as well.

• Remain in that position for 10 seconds as you inhale and exhale freely.

Repeat the pose on your right side.

Step 3: Cobra

This posture stretches the abdominal muscles, stimulates circulation, improves digestion and relieves constipation.

• Lie on your stomach with your arms bent, elbows toward the body, palms down in front of the shoulders.

• Inhale and raise your head, neck and back as you straighten your arms. You can bend your head back or look straight ahead.

• Stay in that position for 10 seconds, then lower yourself to the ground as you exhale.

Step 4: Supine thunderbolt

This is a great pose that stretches your whole body and increases circulation.

• Kneel on the floor and lower your butt until it is resting between your heels.

• Exhale and lower your back until your elbows touch the ground.

• Remain in the pose for a few seconds, then lower your back all the way until it is flat, or as flat as possible, on the ground.

• Fold your arms above your head and remain in that position for up to 30 seconds and keep breathing deeply.

Step 5: Supported plough

This pose exercises the abdominal muscles, aids digestion and relieves constipation.

• Lie on your back with your legs extended and your arms at your sides.

• Lift your legs up. The backs of your upper arms should remain on the ground with your elbows bent and hands against your ribs for support.

• Continue to lower your legs behind your head until your toes rest on the floor.

• Hold this pose for six seconds. Do not hold your breath.

Step 6: Abdominal uplift

This yoga position promotes healthy digestion and gives your abdominal muscles a bit of a workout.

• On an empty stomach, place your feet apart with knees bent.

• Resting your hands on your thighs, bend forward and breathe out through your nose.

• Press your hands down firmly, and without breathing in, use your abdominal muscles to bring in your abdomen toward your back.

• Hold for five seconds.

Repeat three times.

For the the original article please click below
[http://life.gaiam.com/article/how-relieve-indigestion-yoga] republished courtesy of Gaiam Life.