Tag Archives: health

Looking After Your Joints – Practical tips

03/27/2019 R.C. Liley Leave a comment

As we get older joint pain becomes more common. Sometimes we push on and ignore it, but that could be the reason you end up with a hip replacement, shoulder surgery or long term issues.

Typically joint pain will start due to an injury, which is easy enough to get when you’re in the yard playing with the kids. Other times it is the onset of arthritis. Whatever happens, there are plenty of ways that you can take care of your joints.

joints, health, aging, healthy living, pain — **Photo by Caroline Attwood on Unsplash**

Salmon

Or more precisely – most oily fish. Tuna, sardines, or mackerel are all perfect choices. Depending on your preferences, you can find high-quality and cheap fish to eat. Additionally, fish is a healthy and nutritious source of protein. Eating fish can also help to reduce cholesterol levels and reduce the risk of certain diseases. Besides, eating fish that is rich in omega-3 fatty acids, alongside them being packed out with antioxidants, could as much as half the risk of arthritis.

It has long been noted the positive impact of fish oils on joints. If you don’t particularly like fish, then you might want to try a cod liver oil supplement. If you’re vegan, then flaxseed supplements are going to be your choice.

Move It Move It

If you sit for most of the day because of work, it might be time to work with a Pomodoro timer. This little trick will make sure that you get up and walk for at least five minutes every hour. There is also the added bonus that they make you more productive.

If you are simply at home and have more control over what you do and when you should stand up and stretch at least once every 15 minutes.

While you are standing and waiting for something, you likely (like most people) lean to one side. This causes excessive pressure in one area. Try to spread your weight across both legs for a more even distribution.

Regular exercise will also help you protect your joints. It will keep your weight in check for a start, and following on from that it will keep your energy levels up – which will avoid pain and swelling.

Joints are designed to move and move often. Try to stick to things that won’t put them under any unnecessary stress. Swimming, yoga, pilates and walking are all great places to start. Even cycling is great!

Don’t Play Hero

We all like to think that we can carry the weight of ten men from the car to the house, but in reality, that train of thought will land you in a lot of trouble. Try not to overload yourself and carry too much at once.

It might be the food shop, or it might be the big Christmas shop, whatever it is, take shorter trips or use the shopping cart all the way to your car.

Simply put? Avoid overloading yourself, and you’ll avoid pulling a muscle or damaging your joints.

Don’t Ignore Pain

One of the quickest ways to end up with permanent damage is to ignore the initial pain. We often put things off, being absolutely sure that it is nothing serious. But, unless you’re a doctor, then you simply don’t know.

If you have a recurring pain, or an injury recently that has taken a while to feel better – get it checked out.

The quicker you are to get it checked out the sooner you will be able to treat it – if you need to.

Watch Your Weight

It might not really need to be said, but the more extra weight you carry, the more work your joints will need to do. The additional stress can cause damage over a period of years.

So work on shaving a few pounds off when you can.

Footwear

What you wear on your feet chances your posture. They should be comfortable and supportive in all the right places. When you can, head to a reputable shoe store and get your feet measured. Over the years, and even during a single day your feet will swell and change shape. Buy shoes that will accommodate that.

If you intend to run, or even walk for long periods, you should go to a specialist sports store. They will analyse your gait and instep and show you the exact shoes that will provide you with support in the arch of your foot.

It doesn’t take too much to look after your joints, small changes in your daily life and plenty of water can keep your joints in good working order for years to come. Of course, a little extra helping hand in the form of a capsule supplement is never a bad thing either! Take care of your joints, and they will take care of you too.

Food, Going Healthy, Life

Keto Diet 101 for Vegans Food You Can Eat

03/22/2019 R.C. Liley Leave a comment

There is something powerful about low carb diet, and many people take it on every month. You might think that every food that is allowed in the ketogenic diet is meat, but there are plenty of vegan alternatives.

Chia Seeds

Chia seeds are certainly a better option than processed grains or white rice. While they are not free from carbs, they have much less than rice or pasta. If you use them to make yourself a keto snack or a dessert, you will be able to mix them with coconut flour and oil to get the right texture for your cake or biscuit. If you would like to make savory snacks, you might want to add nut and seed butter, instead.

Tomato Sauce

keto, diet, food, vegan, health — **Image via Flickr**

If you are adding tomato sauce to your keto meals, it is important that you check the packaging and opt for one that has no added sugar. Even if it is fully natural, fruit sugar will add up your carbs, so you will need to be careful how much tomato sauce you are using. It might be a good idea to make your own sauce with natural passata and seasoning, so you know exactly what is going into your condiments.

Salad Dressing

If you consume a lot of fresh fruit and vegetables and experiment regularly with creating a new recipe, you might find that salad dressing is a creative and delicious ways to enjoy Beta Hydroxybutyrate. You will, however, need to limit your consumption, so you can make the most out of your diet. If you are taking away certain foods from your body, it might start craving the flavor, and that is why you will need to learn the art of seasoning instead of reaching for the jar in the cupboard.

Pumpkin Seeds

Seeds are supposed to be good for you, and pumpkin seeds are loaded with Magnesium and Zinc, hard to come by of you are on a vegan diet. It is also full of good fat and protein, so you will get the Omega 2 and antioxidants into your diet. If you are using ground pumpkin seeds to make your own keto bread, you might want to add other ingredients that will improve the texture and taste of your bread..

Nuts

Any type of nut will be good for you and contain Omega 3 fatty acids and antioxidants. You should, however, enjoy them in moderation. You will not only get the good bits, but also quite a few calories. If you are using almond milk, ground nuts for cakes and bread, you have to work out exactly how much you will need to make the most out of your cooking. There is not much of a difference between different types of nuts, but you should always go for the unsalted, roasted, and unseasoned version.

Berries

You can eat any type of berries in moderation, and they are both vegan and keto. You will be able to replace your high carb snacks with these, but be careful with the sugar, as the carb content can add up. Always consume fruit in its most natural form, instead of going for preserves and jam, unless you prepared them yourself. Some people can only consume berries with moderation, especially if they have hay fever. If you notice that you are getting an allergic reaction or a rash after eating berries, you might want to opt for a safer option, such as apples and pears. Eat loads of cranberry and blackcurrant to add iron to your vegan diet.

Almond Yoghurt

Traditional yogurt is supposed to have loads of protein and healthy bacteria. Not many people know that you can actually make yogurt out of vegan ingredients. You can use cashew nuts, almond milk, or coconut milk, depending on what taste you prefer. A coconut yogurt will be much sweeter than another variety, while If you choose a low fat one with fruit in, you might end up consuming more. You should stick to the full fat a cultured soy yogurt will have a plainer taste. Use these alternatives if you would like to make the most out of your meat free keto diet and still get the nutrients and protein you need.

Staying within the guidelines of your keto diet can be challenging. If you would like to significantly reduce your carbohydrate intake, you might want to create a list of your favorite food and choose the makes and types that have the most essential nutrients.

Going Healthy, Health, Life

3 Common Issues Misdiagnosed As IBS

03/01/2019 R.C. Liley Leave a comment

Irritable Bowel Syndrome, or IBS, is a common, long-standing condition that affects the digestive system. Its typical symptoms are abdominal pain as well as irregular patterns of bowel movements. As a result, IBS is perceived as a functional gastrointestinal disorder that can be triggered by a variety of factors. However, it can be often misdiagnosed when a specific pattern of complaints leads to similar symptoms. The bottom line is that if you’re struggling with abdominal pains throughout the day, it might not be IBS. In fact, in our fast-paced environment, there are other causes of acute pain attacks that subside within a day or so.

IBS, irritable bowel syndrome, stress, gastrointestinal, digestion — **Stress, courtesy of flickr**

You’re stressed out

Stress can be a trigger for IBS, but, more often than not, the absence of stress management can lead to the development of a chronic condition. Indeed, stress can affect your digestion and gut health. Your brain controls the gut via the nervous system. When you are going through a hectic time, your gastrointestinal system responds to reactions in your nervous system, which impacts the effective release of enzymes to break down food or the categorization of nutrients. As a result, you can experience indigestion, difficult bowel movements, acid reflux, etc. Managing stress can prevent it from triggering IBS in the future.

You don’t look after your diet

We get it. You’re busy. You don’t have time to think about what you’re eating when you have a family. Consequently, you indulge in food that makes you happy. Your diet is not a top priority. You want food to create pleasure; however, you forget how it can affect your body. Unhealthy food clogs your arteries. Junk food destroys the microbiome in your gut. While you can have a cheat day here and then, you shouldn’t make it a habit!

You’ve got a food intolerance you don’t know about

Most people know about food allergy. However, food intolerance can be left unnoticed if minor cases. For instance, a minor lactose or gluten intolerance can not interfere with your diet in distinct ways. You might experience some abdominal discomfort as your body tries to digest the food, which can be wrongly attributed to IBS. To identify potential triggers, consider reaching out to companies like Advanced Food Intolerance Labs, who can provide tests to pinpoint specific food intolerances, and help you adjust your diet for better health.

How to tackle the issue?

Ultimately, you need to book an appointment with a specialist of gut health, a gastroenterologist, to make sure that your abdominal pains receive the attention they deserve. If you’re worried about a gastrointestinal condition, a specialist will be able to help you understand what is going on. More importantly, they will have the equipment you need to run tests and provide a safe diagnosis. In other words, not every tummy pain is IBS!

What to do before you see a doctor?

However, before you book an appointment, it’s a good idea to keep a health journal that lets you track what you eat, how you feel, and significant elements of your routine. This can be a helpful background to understand the cause of your pain. Additionally, it can highlight patterns you might not have noticed, such as how your meal or emotions affect your gut health.

IBS affects 15% of the population. However, it is often misdiagnosed in individuals who have not expressed abdominal concerns in the past. You can avoid extensive tests by listening to your body and recognizing the signs of stress, unhealthy diet habits, and food intolerance.