by Lauren Rae, TRYM Fitness Coach and Sunwarrior Contributing Writer.
Too many hours in the car suffering from sheer boredom and you might find yourself playing the “-ation” game. The goal is to take turns listing as many words as possible that end in “-ation” until there are none left and a winner is crowned. Here’s a spin on the game to discuss three very important health issues that can affect weight loss and overall health.
Inflammation:
Inflammation is widely misunderstood by the general public. As a result, many people assume inflammation associated with pain can be remedied by consuming over-the-counter anti-inflammatories. The truth of the matter is most inflammation begins in our fat cells, shortens their life span, and ends with disease and decay.
Taken from NaturalNews.com, Angelo Druda teaches us that, “Excess sugar in the blood stream causes the pancreas to excrete excess insulin. Regular ingestion of sugar causes the body to become resistant to insulin’s sugar clearing effects. Since insulin promotes the storage of fats, weight gain quickly ensues. With little more than a teaspoon of sugar a day, inflammation levels begin to significantly increase.”
With the availability of processed foods and high levels of sugar, increased levels of inflammation and cell degeneration in the body occurs more rapidly. Become aware of the causes and symptoms of inflammation and introduce foods into your diet that will fight it naturally.
Foods that act as a natural anti-inflammatory
Omega 3 fatty acids and other healthy fats and oils such as:
- Olive oil, castor oil, grape oil, coconut oil, etc.
- Flax seeds, avocado, and salt-free nuts
Fruits that are low in sugar and leafy green vegetables such as:rn
- Berries, broccoli, chard, and spinach
Protein sources such as:rn
- Plant-based proteins like legumes, nuts, and seeds
Foods that cause inflammation
High fat meats:rn- Red meat, bacon, and sausage
- Pre-sweetened cereals, beverages, desserts, etc.
- Refined white flours, bread, and pasta
Dehydration
We’ve all heard of “water weight” and its effect on the scale. One of the biggest reasons for water weight gain is dehydration. If you’re very active, consuming your body weight in ounces is the general rule to getting enough water to keep our bodies hydrated and working properly. For those less active, you’ll want to aim for half an ounce per pound. In addition, thirst is generally misinterpreted as hunger. So drink up to avoid overeating and the weight gain that ensues.
Benefits of hydration include:
- Joint lubrication
- Assists in removing toxins from the body
- Increases mental focus and performance
- Helps energize the body
- Keeps skin looking and feeling young
- Assists in fat loss
Constipation
Everyone has experienced it, no one likes it. Constipation can be as painful as it is frustrating. Furthermore, you could be carrying around several extra pounds of waste that tip the scale in an unfavorable direction. According to WebMD, “Constipation occurs when bowel movements become difficult or less frequent. The normal length of time between bowel movements ranges widely from person to person.” Constipation is no laughing matter and it is important to identify it and address for many health reasons.
You are considered constipated if you have two or more of the following for at least 3 months:
- Straining during a bowel movement more than 25% of the time
- Hard stools more than 25% of the time
- Incomplete evacuation more than 25% of the time
- Two or fewer bowel movements in a week
Causes:
- Inadequate water intake
- Inadequate fiber and other nutrients in diet
- A disruption in or inadequate exercise or mobility
- Excessive consumption of dairy products or other foods you may be intolerant to
- High levels of stress
- Prescription medications
What you can do to prevent constipation:
- Eat a balanced diet with at least 25g of fiber each day.
- Drink plenty of water and other fluids throughout the day.
- Exercise regularly
- Take a time out and move your bowels when you feel the urge.
