- Go for periodic walks throughout the week (i.e., three to five times weekly for a duration of 30 minutes each)
- Go to bed the same time every night and have a regular pre-bed routine (i.e., taking a bath)
- Avoid eating junk food
- Avoid drinking coffee within four hours of bedtime
- Avoid "energy" drinks (these cause an inevitable crash later on)
- Avoid drinking alcohol
- Avoid spicy foods for dinner (tends to cause heartburn when lying down to sleep)
- Eat fiber-rich foods (e.g., fruits and vegetables)
- Eat more omega-3 fatty foods (e.g., seafood, nuts, dark green leafy vegetables)
- Eat foods with plenty of vitamin-B (e.g., eggs, lean meats, dairy products)
- Drink plenty of water
- If taking a medication having drowsiness as a side-effect, talk to your doctor about switching to a non-drowsy medication instead
There are many things you can do to reduce the sense of fatigue you may feel throughout your day:
This is a myth that just will never die as long as the media continues to perpetuate the false hope that simply performing ab crunches will magically flatten your stomach. The confusion may lie in the belief that contracting the abdominal musculature will somehow burn subcutaneous bodyfat (the fat found just under your skin). Unfortunately the body does not work that way. If nothing else, remember this: muscles lie under a subcutaneous fat layer. You can perform ab crunches until the cows come home but you won't be able to display a ripped midsection until that fat layer is reduced. The good news is that performing abdominal crunches (or any ab exercise) is not a waste of time because the ab muscles will continue to get stronger and will become more defined provided the ab fat diminishes.
How can you burn away the abdominal bodyfat? Not surprising news here but I'll enumerate the key points below:
Vegetables and whole grains tend to be relatively high in fiber which improves insulin sensitivity. This means the body will more efficiently use glucose for energy rather than for bodyfat storage. Fibrous foods also reduce appetite so you'll likely eat less foods overall. Examples of fibrous vegetables include broccoli (no surprise here), carrots, beans, peas, cauliflower, soybeans, spinach, and sweet potatoes. Examples of whole grain foods include brown rice, buckwheat, popcorn, shredded wheat, whole rye bread, whole grain bread, whole grain cereal, and wild rice.
BOTTOM LINE: To get a flat belly, you've got to be more active by performing cardio regularly (along with weight training) and eating good lean foods that are high in fiber such as vegetables and whole grains. Eating right and exercising regularly are the keys to flattening your belly, not performing endless abdominal crunches (!)
When you feel fatigued or tired it may be because you're not eating enough food or eating the wrong kinds of foods. Remember, it's food that fuels your body. Your body needs food to function properly. Failing to fuel your body in a healthy manner surely will have consequences such as feeling sluggish and lethargic. Here are some suggestions you should consider if or when you feel tired:
The benefits of eating nuts far outweigh the risks. Nuts are high in fiber, healthy unsaturated fats, vitamins, minerals, and other compounds which promote good health. Nuts improve cholesterol levels, reduce inflammation, and help keep arteries flexible which minimizes elevated systolic blood pressure. Eating nuts regularly can also reduce the risk of type-2 diabetes. The risks of eating nuts is excessive consumption of calories since nuts are relatively high in calories. This should NOT be of concern since the reduced rate of heart disease and cancer rates from those who eat nuts far outweighs the risk of weight gain. In fact, eating nuts may actually reduce your bodyweight and make you leaner due to their relatively high protein and fiber content. It's fiber within nuts that makes you feel fuller longer so that you're less likely to eat as much food later. In addition, research published in the New England Journal of Medicine has shown that eating nuts regularly may allow you to live longer. So go ahead, eat nuts but do so in moderation--think one handful per day.
Fruits and vegetables should be eaten regularly throughout the day (read: each and every meal). Why is it so important to eat fruits and vegetables? Here are the most notable benefits:
In no particular order, here are some ways you can lessen your risk of incurring the most prevalent disease in America:
Prepare yourself for the top foods that contribute to belly fat in our society. Most Americans love these foods but unless these foods are eaten occasionally (i.e., at most once per week), you can kiss your goal of acquiring six-pack abs goodbye.
Here are the worst foods you should resist the urge to eat due to high-calorie content :
Here are better foods you should eat to reduce belly fat:
Also, be sure to exercise to lose bodyfat--emphasize compound, full-body weight training movements and cardio intervals. Bear in mind that spot-reduction is a myth.
Type-2 diabetes is primarily a lifestyle-related disease and can be prevented by:
An analysis in the journal Stroke looked at the combined data from several observational studies to determine a correlation between increased fiber intake and lower incidence of stroke. Fiber may lessen the risk of stroke by controlling blood pressure and reducing blood cholesterol and blood sugar. So eat your fruits and vegetables!
First off, it's important to understand the symptoms of constipation. You may be experiencing constipation if any of the following applies to you:
If any of the aforementioned symptoms apply to you, consider the following recommendations to reduce and hopefully eliminate constipation:
BOTTOM LINE: Since constipation entails a relatively slow transit time of food passing from the mouth to the anus, the goal is to reduce this transit time to eliminate constipation. The recommendations include increasing exercise, fiber consumption and fluid intake. Any of these recommendations will quicken food transit time for a normal duration between 18 to 72 hours.