The Best Ways to Stay Regular

One of the most common concerns my patients have is how to stay regular. Although it rarely indicates a major health concern, constipation can cause discomfort, bloating and lack of energy. When you feel uncomfortable, it's not easy to focus on work, family and other important activities. Many people think harsh laxatives are the only answer to the problem, but that is not the case. Fortunately, there are natural treatments and easy ways to stay regular that don't require prescription drugs or cause annoying side effects.

Curing Constipation

If you have gone longer than two to three days without a bowel movement, there is a good chance you are suffering from constipation. Your first thought may be to pick up a laxative at the drug store, but these medicines can cause cramps, diarrhea or dehydration. To cure constipation naturally, you can turn to herbs and other natural remedies that have been used for centuries to gently restore balance to the body.

To tackle clogged bowels, psyllium husk is a highly effective option. Derived from the seeds of the Plantago ovata plant, this grainy substance is sold in natural food stores. Follow the directions on the package or simply stir a spoonful into a glass of juice and drink up.

Psyllium is often mixed with sweeteners and other artificial ingredients to make products like Metamucil and Fiber Con. Natural psyllium has no additives and is less expensive. You can drink psyllium up to three times per day to fight constipation and once a day to maintain regularity.

Ayurvedic medicine, which is popular in India, encompasses some natural cures for constipation. Ayurvedic practitioners recommend senna, an herb that encourages easier bowel movements. Licorice root has similar properties to senna, and the two may be used together. Coriander leaves, often used in Indian cooking, are another trusted remedy that helps balance the digestive system.

Hot liquids may encourage bowel movements, so teas and tonics are a good choice. Dandelion tea has many health properties and is thought to relieve constipation. You should be able to purchase dandelion tea bags in health food stores. Honey is a centuries-old home remedy for a variety of ailments, including constipation. Mix a tablespoon with hot water and sip after meals.

Natural Prevention

Even people with healthy digestive systems occasionally fall prey to constipation. Stress, travel or a change in eating habits may be to blame. Taking preventative steps can keep your body functioning smoothly, even when life gets hectic.

You've probably heard about the importance of fiber, especially as it relates to preventing constipation. Fiber is the natural bulk in whole grains, vegetables and fruit that is indigestible to the body. Fiber attaches to the stool and helps it move easily and quickly through the digestive track.

The surest way to get adequate fiber in your daily diet is to load up at breakfast. Look for cereals with at least 5 grams per serving. Eat whole grain or sprouted grain breads, English muffins or pitas. Breads should have at least 3 grams of fiber per slice. Add a piece of fiber-rich fruit, like pears, apricots, strawberries, apples, dried prunes or dates, peaches or pineapple.

Other high fiber foods that anyone can fit into their diet are beans, which can go into salads, burritos, soups or grain dishes; nuts, which are filling and packed with antioxidants; and cruciferous vegetables like broccoli, cauliflower and cabbage. Ground flax is another superfood you can trust to keep you regular. Sprinkle it on yogurt, cereal, salads, grain dishes or soups. If you are too busy to change your diet, natural supplements can help. Look for those containing flax and probiotics, the good bacteria that keep your digestive track healthy.

The more high fiber, unprocessed foods and supplements you consume, the happier your digestive system will be. In case constipation does take you by surprise, look to natural cures that have been used for many years to restore balance and comfort. Constipation is an unfortunate condition most people have to deal with, but remember that you can choose to manage it naturally.

Mark Rosenberg, M.D.
Institute For Healthy Aging

www.vitalmaxvitamins.com
www.vitalmaxvitamins.com/blog

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Seven of the Most Popular Antioxidant Fruits

Aside from herbs and vegetables, consumption of fresh fruits has been known to be the best way to keep our body naturally healthy and strong. Fresh fruits not only provide essential nutrients such as vitamins and minerals but most importantly, they provide fibers and enzymes. Enzymes and fibers help our body to function properly in the process of absorption of nutrients. Enzymes help decrease the ill effects of free radicals in the body while fiber aids in proper elimination of body waste. So basically, what makes fresh fruits the best antioxidant is the presence of fiber and enzymes.

However, the amount of enzymes and fibers varies in each fruit. Some fruits contain more of one particular enzyme yet lack dietary fibers while another is the opposite. Nevertheless, we need to eat a variety of fresh fruits regularly in order to get the most benefits of what they can provide. Listed in this article are few of the most popular fruits that are rich in antioxidant properties.

Prunes - Prunes are rich in iron and potassium which is crucial to maintain a healthy blood. Other natural chemicals and fibers present in prunes aids in digestion and keep a regular bowel movement.

Pomegranate - An exotic fruit that originated in Middle East and Asia, pomegranate is has become popular nowadays because it is found to be rich in antioxidants that keep bad LDL cholesterol from oxidizing. It is also beneficial in keeping the blood from unwanted clotting. Other researchers also claim that it improves the amount of oxygen entering into the heart muscles thus can be beneficial to people suffering from coronary heart disease.

Blueberries -- Blueberries provide protection against aging and metabolic syndrome. Aside from high dietary fibers, vitamins and minerals, it contains anthocyanins, proanthocyanidins, flavonols, and tannins that inhibit cancer cell development.

Grapes/Raisins - Raisins are dehydrated grapes through sun drying or oven. Despite the process of drying, raisin still contains flavonols but less phenols compared to fresh grapes. It is rich in boron, a mineral that provides protection from osteoporosis especially among women of advancing age. Like other fruits, grape or raisin is rich in vitamins as well as dietary fibers.

Cranberries - Cranberry juice is popularly known to prevent urinary tract infection (UTI). It is also rich in phytochemicals which act as antioxidants by neutralizing the harmful free radicals in the body, thus protects the cells that help fight against heart disease, cancer and metabolic syndrome. Regular consumption of cranberry juice can also prevent stomach cancer and ulcer by killing H.pylori bacteria. A regular consumption of 6 ounce per day will provide optimum health benefits, yet fresh, naturally processed cranberry juice is always highly recommended.

Mangosteen - Rich in xanthones, a class of phytonutrients that help boost the immune system. Mangosteen has been known to prevent Alzheimer disease, heart disease, lowers blood sugar, helps prevent the loss of bone mass, and other host of health benefits not found in other fruits. The benefits of mangosteen are available in especially processed fruit juice or through consumption of fresh fruit.

Apple - The most popular of all antioxidant fruits, apple and apple-derived product such as apple cider vinegar helps prevent many diseases and improves one's overall health. From cancer to heart ailments, to a simple indigestion and weight management, nothing beats the old proverb, "an apple a day keeps the doctor away."

Not only do fruits provide essential nutrients and help strengthen the immune system, but they also stimulate other bodily functions to keep us well nourished. All the same, aside from regular consumption of a variety of fruits, a healthy lifestyle is as important in order to maintain good health.

Vemma juice supplement contains mangosteen superfruit, vitamins, mineral blend, aloe vera and green tea. Be on top of your of your health and get yourself vemma juice now.

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Osteopenia Treatment - Is a Boron Supplement Necessary?

A boron supplement can assist with the absorption and utilization of calcium and magnesium. It can also help vitamin D to convert to the active form needed to support calcium absorption into the bones. Fortunately, a few delicious snacks can also provide the boron we need for healthy bones.

Boron is a trace mineral (number five in the periodic table) that is most concentrated in our bones but is also found in our thyroid glands and associated organs. Boron has been linked to significant improvements in both osteoporosis and osteoarthritis through numerous studies over the past decades. The addition of a boron supplement to an osteoporosis treatment program has become common...but is it necessary?

WHAT DOES THE RESEARCH SAY?

Numerous studies have been conducted on the dietary intake of boron. A quick summary of the research is as follows.

• Boron assists with the absorption and utilization of calcium and magnesium (Feinstein, 1996)
• Boron may be essential in the conversion of vitamin D to the active form which supports calcium absorption. (Murray, 1996).
• A diet low in boron may exacerbate vitamin D and magnesium deficiencies or any condition in which these minerals are lost in urine.
• Boron is best if taken with a well balanced vitamin and mineral supplement including calcium, magnesium, and riboflavin (vitamin B2) (Hendler, 1991).
• A study involving 12 postmenopausal women who supplemented their diet with 3 mg of boron daily resulted in reduced calcium excretion by 44 percent and dramatically increased the levels of beta-estradiol, the most biologically active estrogen. (FH Nielsen, 1987)
• Boron deficiency causes decreased serum concentrations of estrogen and testosterone- which are associated with calcium loss and bone demineralization (Murray, 1996; Somer, 1995).
• Taking boron if you are already healthy and athletic doesn't seem to make any difference in bone density.

These studies have not involved the large number of participants or the many controls required of a drug trial. But they are impressive because of their consistency in showing a positive impact of boron on bone health.

HOW MUCH BORON DO WE NEED?

Although there is no recommended daily allowance (RDA) for boron, 1.5 to 3.0 milligrams daily is generally considered sufficient in a healthy diet. In 2004, the NCEA (United States National Center for Environmental Assessment) increased its allowable daily dose of boron to 14 milligrams per day. Studies have shown that dosages greater than 500 milligrams per day may cause nausea, vomiting, and diarrhea.

WHERE IS BORON FOUND?

Boron is mostly found in fruits (especially dried fruits), vegetables, nuts and pulses. Rich sources (in descending order) are:

• Soybeans
• Prunes
• Raisins
• Almonds
• Peanuts
• Hazelnuts
• Dates
• Red Wine

Small quantities of these foods will meet our daily requirement. For example, a half cup of prunes (about 100 grams) fulfills the daily requirement of 2 to 3 mg of boron. A boron supplement is generally not necessary for people who maintain a well-balanced diet.

Unfortunately, a typical American diet provides only 1 mg of boron per day, partly because of the enthusiasm for meat and carbohydrates rather than fruits and vegetables. A radically low-carb diet may also lack sufficient boron unless the dieter is enriching it with greens and legumes. Similarly, an extreme low fat diet may exclude the nuts that are so rich in boron. In these cases, a boron supplement may be necessary if the dieter is unwilling to make the necessary adjustments. Fortunately, a boron supplement is usually well absorbed and is generally bioavailable.

WHAT ABOUT BORON IN WATER?

Water can be a great place to get boron but it is not a reliable source because concentrations vary so much throughout the world. In the US, boron in tap water is generally low (less than 1 milligram per liter) while in some cities in Canada it provides up to 2 milligrams per liter. Boron in US and European bottled water ranges from trace amounts to 4.35 milligrams per liter. Interestingly, water supplies in northern Chile provide a high concentration of 15.2 milligrams of boron per liter! So when we travel to Chili, we can forget our boron supplement. (For more information on water sources of boron, read Bill Sardi's "In Search of the World's Best Water")

Of course, for boron to assist with bone building we must be getting adequate calcium, magnesium and vitamin D either in our diet, through supplements or ideally a combination of the two sources. For information on how boron can be added to a natural osteoporosis prevention program, visit http://osteoporosis-vitamins.com/osteoporosis-treatment-guidelines.html

Darlene Varaleau is a lawyer and business person by profession. After being diagnosed with osteopenia, she developed http://osteoporosis-vitamins.com to explore natural osteoporosis treatment options. The site provides information on affordable calcium and vitamin supplements, strontium, progesterone cream and exercise. She loves getting suggestions for improving the site, so please drop by for a visit.

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Are Laxatives Beneficial To Weight Loss?

Unfortunately the answer to the above question is no. Laxatives and weight loss is not good as usually due to fluid loss and the health dangers when using laxatives can be significant.

Unfortunately laxative abuse is a common form of weight control especially with people who suffer from eating disorders. The real purpose for a person to take a laxative is to stimulate the large bowel to empty and will only occur after food and calories have been absorbed into the body via the small intestines. So people who use laxatives to control their weight are actually causing harm to their body because they will lose fluid and this will then be followed by periods when water will be retained (bloating occurs). Then this causes the individual to use more laxatives in order to lose more weight.

The reason as to why some people seem to lose weight whilst taking laxatives is because they are usually reducing the amount of calories they have and how much food they eat as well as some of them are constantly exercising.

So in conclusion taking laxatives as a method of controlling your weight or for losing weight is neither good for losing fat or for your health. In fact prolonged use of laxatives will lead to cramps, bloating, water retention and then the added problem of withdrawal symptoms when a person ceases to use them.

For those people who abuse laxatives will often find themselves in a no win situation as they use laxatives as they "feel thin" which provides them with an immediate and positive result. Unfortunately an what actually happens is the opposite? These people find themselves "feeling fat" because of excessive water retention even though it is delayed.

Below are some steps which will help those to stop abusing laxatives.

Step 1

The most important step is to stop taking laxatives immediately. Do not take any more unless your doctor says so. It is important to remember that stimulant type laxatives are especially harmful to the human body.

Step 2

It is important that you drink at least 6-10 cups of water or decaffeinated drinks a day. By restricting your fluid intake you will only dehydrate your body which will worsen the effects associated with constipation.

Step 3

Include some form of physical activity in to your daily routine as this can help to regulate bowel functions although it is wise to talk to your doctor about the intensity and type of activity you take up. Unfortunately too much or vigorous exercise can make your constipation worse because of your metabolism and fluid being unbalanced.

Step 4

Ensure that you eat regularly. It is important that you spread the amount of food recommended to your on your diet plan across at least 3 meals each day and make sure that you eat them at regular intervals.

Step 5

Eat foods which promote normal bowel movements. By eating more whole grain breads, cereals, crackers, wheat bran or foods that have wheat bran added to them is the healthier way to promote normal bowel functions. You should carry out this approach whilst drinking more fluids. Also eating more fresh fruit and vegetables will help your bowel function normally. Unfortunately do not eat prunes or drink prune juice as they are actually an irritant laxative and long term use of these can leave you with the same problems as using laxatives long term.

Step 6

Keep a record of the frequency of your bowel movements and if you are constipated for more than 3 days then talk to your doctor, dietitian or psychotherapist.

So as you can see laxatives and weight loss does not work and therefore it is important that you change your diet and your lifestyle if you really want to lose weight.

Lee Dobbins writes for Low Carb and Weight Loss Resource where you can learn more about losing weight without sacrificing your health.

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Walnut and Paprika Vegan Sausages

These delightfully easy meat-free sausages that I often make for our family will quickly become a favourite in your household! I sometimes make a large batch and either freeze them, or take them with on holiday so that I always have something in the refrigerator for family meals when the others want to BBQ. Although the chopped nuts give the sausages a nice crunch and texture, the grated carrot will do the same if you want to use any left-over nut pulp after making your own home-made nut milk. The nut sausages will simply have a more refined texture, but for a chunkier feel you can always add a tablespoon or so of extra texture in the form of sunflower seeds.

Thyme, paprika and turmeric combine with tart tamarind and finely grated vegetables to impart a wonderful aroma to these nutty sausages. The dried prunes and tahini paste help to bind the ingredients together, while the walnuts and quinoa provide a good measure of protein. The sausages have a nice crispy coating of psyllium husks and oat bran.

½ cup walnuts

½ cup finely grated carrot

½ cup finely grated baby marrow (zucchini)

2 fresh garlic cloves, finely chopped

2 tbsp fresh thyme, chopped

5 dried prunes, cut into tiny pieces

1 tsp paprika powder

½ tsp turmeric powder

1 tbsp quinoa flour

2 tsp tamarind pulp

1 tbsp tahini paste

2 tsp soy sauce

coating:

2 tbsp each psyllium husks and fine oat bran

4 tbsp rice bran oil, for frying

Method

1. Lightly toast the walnuts in the oven until fragrant. Crush the nuts to medium fine with a pestle and mortar.
2. Place the nuts with the grated carrot and baby marrow in a mixing bowl. Stir in the garlic, thyme and prunes and mix well.
3. Stir in the spices and flour, again mixing well.
4. Add the tamarind pulp, tahini paste and soy sauce. Stir this well into the walnut mixture.
5. Mix the psyllium husks and oat bran on a plate and spread out.
6. With wet hands, shape the walnut mixture into long patties, squeezing slightly as you shape. It is a wet mixture.
7. Then roll the sausages in the psyllium husk and oat bran mixture to coat. Rest the sausages in the refrigerator, uncovered, for 10 minutes.
8. Heat the oil in a pan and fry the sausages, turning them to brown on all sides. Drain on absorbent kitchen paper.

Makes 5 sausages.

Cook's tip:

If quinoa flour is not available, use the same amount of cooked quinoa grains. Alternatively, use chickpea flour (both of which are high protein sources). You can also use oat bran instead of the psyllium husks to roll the sausages in, which will give them a more rough look but will impart a wonderfully nutty taste.

You can also give these sausages a more of a Thai flavour by using the same nuts, but for spices and herbs, use finely grated fresh ginger and turmeric, chopped garlic, coarsely ground coriander seeds and finely snipped Kaffir lime leaves and fresh coriander leaves. Make a brown jasmine rice dish to accompany the sausages, perhaps flavoured with star anise.

To give the sausages a French flavour, use the same nuts, but add lots more herbs, such as tarragon and sage with finely grated green apple and add chopped pitted green olives.

Laurinda Erasmus is a vegan chef and author of a vegan recipe book, called Benessere well-being: vegan & sugar-free eating for a healthy life-style, by Quinoa Publishing. The book has over 520 recipes, each with a colour photograph, taken by the author herself. The book won a gold medal at the Living Now Book Awards in New York, USA. She is passionate about the vast possibilities of creating plant-based meals, the increased wellness and energy through plant nutrition and making a smaller impact on our precious ecosystem. Through her book and vegan classes, she shows healthy and fun ways of how to bring more plant-based meals into one's diet. She also travels extensively, always collecting new recipes and re-writing them as vegan dishes. She shares her tips for vegan travellers accompanied by vegan travel recipes on her blogsite http://veganwellbeing.wordpress.com and to view her vegan recipe book, see http://www.veganwellbeing.net.

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ORAC Values and Antioxidants - Don't Get Fooled by the Numbers Game

ORAC Values are a measure of the antioxidant capacity of fruits and vegetables. ORAC stands for Oxygen Radical Absorbency Capacity. This standard was developed by Brunswick Labs and adopted by the U.S. Department of Agriculture.

ORAC values indicate antioxidant capacity of a food by measuring how long it takes an antioxidant to react to free radicals, as well as the amount of antioxidants within the specific food. It combines these elements into one measurement that is commonly expressed in terms of a 100-gram serving.

Foods with a higher ORAC value have a greater antioxidant potential than those with low values. The foods that tend to rank the highest in ORAC values are fruits with bright colors, such as berries, red grapes, cherries.

Interpreting ORAC Values

Some question remains about whether or not ORAC values are actually the best way to determine the most beneficial antioxidant foods. For example, the methods used to obtain values listed in the ORAC tables only apply to water-soluble antioxidants, not fat-soluble ones, like the carotenoids. So, you won't find some carotene-rich foods high on the list, even though they may be more beneficial. Other labs have also designed their own standards for measuring antioxidant capacity, using different criteria. This raises another question about which method is more accurate and useful.

Some antioxidants can't be measured. You also have to keep in mind that there are thousands of phytonutrients (plant nutrients) that scientists have not yet been able to identify or isolate, and can't be measured by any standard. This means that there is no way to completely assess the full nutritional and antioxidant benefit of any given fruit or vegetable using the ORAC table. In general, though, there's no reason to doubt that foods high on the ORAC list should be considered a valuable source of antioxidants.

Retailers play the numbers game. Another problem with the ORAC table is that the numbers can be manipulated to make one nutritional product look more powerful than any other. Companies will use different sets of measurements--either dry weight, liquid measures, or typical serving sizes; they also will not include other foods that might compete with their numbers and make them look less impressive. This is common practice among the producers of various antioxidant juices on the market, such as acai and goji berries.

Using different types of measurements, different foods can appear to have higher ORAC scores than others. For example, prunes have an ORAC value of 5570, considerably higher than plums, which measure out at 949. The truth is that they're the same fruit, and a prune has no more antioxidant potential than the plum from which it was dried. It's just missing the water content, which makes up most of the weight. So do yourself a favor and don't worry about the numbers too much, just eat whichever fruits on the list you like.

ORAC Values don't account for the many different types of antioxidants. Most people don't realize how many different antioxidants there are. Some foods, such as onions, have dozens of known phytonutrients and an unknown number that have never been isolated and studied. Antioxidants found in carrots aren't the same as those found in tomatoes, or leafy greens, or broccoli.

Even among similar antioxidant fruits, the specific types of antioxidants differ. The antioxidants found in acai berries are different from those in mangosteen or goji berries. Ideally, you want many different types of antioxidants as much as you want a huge quantity of any particular one. Your body wants all of the different types, because antioxidants work together as a team, producing more effective results together than they can by themselves.

When it comes to antioxidant nutrition, variety counts as much as quantity. It's important to eat a variety of healthy foods, not only for their antioxidant levels, but for their other nutritional properties as well. So don't get hooked into the ORAC table numbers. Just eat a wide variety of fruits and vegetables to get most of what you need. Food especially rich in antioxidants include any type of berry, dried fruits such as prunes or raisins, dark-green leafy vegetables, and beans. There are numerous supplemental products that incorporate antioxidant-rich fruits such as acai and goji berries, or green powders such as chlorella and spirulina.

Stan Mrak has had a passion for antiaging nutrition for over 30 years. Visit his website at www.antioxidants-for-health-and-longevity.com for the most practical and useful information on antioxidants anywhere. Discover how antioxidants hold the secret for staying young and avoiding degenerative diseases.

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Some Tips on Natural Hemorrhoid Treatment

Many people are looking for natural remedies to cure their hemorrhoid. Natural treatments for a hemorrhoid are better than medicinal treatment because they often don't cause any side effect. The lack of fiber is the main cause of a hemorrhoid. Therefore, you have to change your diet by increasing the fiber intake. By increasing the amount of fiber in your diet, you will find that it is easier to perform a bowel movement.

Fruits are generally rich in fiber. You should only eat 1 - 2 fruits per day to avoid high sugar levels in your blood. Prunes are widely known for their abilities to soften the stool. Eating too many prunes can cause diarrhea. You can eat a few prunes per day. After eating the prunes, you will have an urge of going to the toilet. Besides fruits, other types of foods such as whole grains, and beans are rich in fiber. Some hemorrhoid patients successfully cure their hemorrhoid conditions by increasing their fiber intake.

You should only go to the toilet when there is the urge to do so. It is not recommended that you strain yourself to push the stools out from the bowel. You should let the stool pass out from the bowel by itself. Straining yourself to defecate will cause wounds in the anal tissue. You must never wait for a few hours until there is no more urge to defecate. You must quickly go to the toilet as soon as you have the urge to purge. The best position to defecate is squatting. Squatting allows the bowel to moves easily.

If you have a problem defecating due to constipation, you should use a stool softener. Examples of stool softener include Colace, Correctol, Metamucil, Effer Syllium etc. Stool softener cannot produce long term results however. The best way to make the stool soft is to eat lots of fiber. Laxatives should not be used unless you are asked to do so by the doctor. Chemicals such as cascada sagrada and castor oil can damage the bowel tissue and cause the skin around the anal area to be irritated.

In addition, you should move around a lot. Moving around a lot can make your digestive system function more efficiently. There is no need to perform strenuous exercise such as weight lifting. Some of the exercises you can do to improve your digestive system include walking and jogging. Your rectal area should be kept clean at all times. After defecating, make sure you use a moist toilet paper to wipe it. Standard toilet paper should not be used because it can cause the skin to become irritated. After wiping the anal area, you can use tap water to rinse the area. You can get moist toilet paper from a local pharmacy.

You can purchase hemorrhoid cream from the drug store. Natural hemorrhoid cream is free from drug ingredients so it won't cause any harmful side effects. A Natural cream can get rid of the itchiness on your anal area. It will relieve the hemorrhoid pain, inflammation and swelling temporarily.

Want to learn the best hemorrhoid treatments? Visit the Treatments of Hemorrhoids blog.

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