Types of laxatives and their adverse effects: 

1. Bulk-forming laxatives: They are nothing but dietary fiber which retains fluid in the stools and helps in easy bowel movements. It’s equally important to consume a good amount of water with them as inadequate water intake can lead to bloating & bowel obstruction. Examples of bulk-forming agents: Psyllium, methylcellulose (Citrucel), guar gum, etc.
2. Osmotic agents: They are responsible for drawing water into the intestine which helps in the easy movement of the stools, the contents in the intestine are poorly absorbed so there can be high chances of vitamin and mineral deficiencies. Examples of osmotic agents: Milk of Magnesia, Lactulose, and sorbitol.
3. Lubricants: They make the stool slippery by coating them with a waterproof layer, preventing the stools from drying. This can lead to fecal incontinence, intestinal malabsorption, and vitamin deficiencies. Examples of lubricants: Mineral oil and castor oil.

Eating disorders and Laxative abuse : 

Eating disorders like bulimia nervosa are potentially life-threatening characterized by a cycle of bingeing and compensatory behaviors such as self-induced vomiting and the usage of laxatives for weight loss. A word of caution, it is always better to consult a doctor if you’re experiencing such problems as you can be at high risk for potential health issues which can lead to death if untreated.

Well, you can see that laxatives are going to benefit people with constipation than help you lose weight because it was never made for that purpose.

Laxatives abuse in the long run! 

As you can see the primary goal of laxatives is to expel the blocked feces out of your system or help in getting rid of the stools that are difficult to pass through your intestines. If you are taking these pills for weight loss in the long run you might end up with some serious issues.

Here are a few consequences that you might end up with gastrointestinal effects – the most common symptom seen is diarrhea as a result of laxative abuse. Diarrhea is often associated with cramping, abdominal pain, rectal pain while defecating.

1. Dehydration: As you see a lot of water is lost in the process of softening your stools, and if you do not replenish them there are chances you might end up with dehydration. Symptoms of dehydration due to laxative abuse are tremors, weakness, fainting, and blurred vision. Dehydration can also tear the protective lining of your intestine and makes it susceptible to infections. Severe dehydration can lead to organ damage and death. Try to infuse some fruits or vegetables like lemon, strawberries, cucumbers in your water, it not only keeps you hydrated but also replenishes lost electrolytes. Take fluids in the form of tender coconut, buttermilk, and sports drink
2. Electrolyte imbalance: Studies have shown that laxative abuse results in severe electrolyte loss through feces which can lead to severe metabolic disturbances like excretion of potassium in the urine (Kali uresis). Potassium is one of the dominant electrolytes which is lost and imbalance can lead to irregular heartbeats, muscle paralysis, and Kidney damage. Replenish the electrolytes by consuming a balanced diet  Drink the prescribed amount of water (Don’t Overdo It). Most important don’t overuse OTC medications.

The Science behind Laxatives for weight loss.  

The reason behind people assuming that laxatives aid in weight loss is because of the water lost from their bodies as a result of the expulsion of the stools. It is temporary because it is just the loss of body water and not body fat/ muscles. It may make you feel “light” but you’ve neither lost any weight nor going to lose weight through laxative usage.

So, you must be realizing by now that laxatives are not a good option for weight loss, rather the only way is to look out for healthy options to shed those extra pounds on your body.

Well, here are some simple ways for weight loss in a healthy way:

1. Eat regular and balanced meals: Balanced diet means you include all the food groups I.e. cereals, pulses, veggies, fruits, and dairy products. A balanced diet can help in weight loss by reducing refined carbs and increasing the complex fiber-rich carbs and proteins.
2. Do not skip any meal: As skipping meals won’t help in weight loss, but you will end up eating more as you might feel hungrier.
3. Use smaller portions: Using smaller plates and bowls will help you consume less food and help in maintaining your portion size.
4. Practice slow eating: It takes about 20 minutes for the stomach to tell the brain it’s full, so eat slowly and stop eating before you feel full.
5. Stay active: Being active is key to losing weight and keeping it off. As well as providing lots of health benefits, exercise can help burn off the excess calories you cannot lose through diet alone.
6. Stay hydrated: People sometimes confuse thirst with hunger. You can end up consuming extra calories when a glass of water is really what you need.

Bottom line – Should I use Laxatives for Weight Loss ?

Laxatives primarily affect water and electrolyte absorption, not calories or fat. Thus, they are not effective as a weight loss option or weight control method. By now you must have understood the consequences of laxative abuse and why you should avoid it as well.

If you have trouble losing weight and want to lose weight under an expert’s guidance you can always approach us for some lively fun and engaging healthy tasks for weight loss

Written by Aishwarya Deepika, ENHAPP Wellness Coach & Nutritionist 

The post The truth behind using laxatives for weight loss appeared first on ENHAPP.

Experiencing difficulty fitting into your old jeans with your tummy peeking out? Is this making you anxious about how to lose fat around your tummy? Well, losing belly fat not only helps you stay in shape but also helps you stay healthy too. Studies have shown that increased belly fat is associated with an increased risk of heart diseases, diabetes, and other potential health issues. You must have heard a lot about the importance of fiber with respect to human health, but does it really help one lose belly fat? 

Yes! with these “super foods” which are rich in fiber, anti-oxidants, vitamins and minerals which not only makes them lose belly fat but also helps to stay healthy and fit. An average person can consume up to 30g of fiber /day as per the guidelines.  

Here’s a compiled list of 32 foods that burn belly fat fast which you can include in your diet. 

Whole Grains for losing your belly fat  

• Barley: It is a rich source of fiber, packed with antioxidants, folate, magnesium, vitamin B1 and selenium. Because of its high fiber content, it helps you feel satiated for a long time and reduces the appetite. The presence of magnesium and selenium also boosts the metabolism which can help you lose belly fat. If you want to include barley in the diet, always remember to soak it (Soaking eliminates unwanted materials from barley and makes the nutrients readily available for the body), Barley also contains gluten so if you are allergic or Intolerant to gluten, barley is not an option for you. Barley water efficiently removes belly fat when consumed in the morning on an empty stomach, so why don’t you give it a try?  
• Quinoa: It is called a “super food” because of its nutrition dense property. It is jam packed with fiber, proteins and antioxidants. Quinoa aids in boosting your metabolism which helps in burning your belly fat faster. Well, if barley was not an option to you Quinoa definitely is because it is gluten free.  You can include quinoa in salads with veggies or make a fruit bowl with dry fruits & nuts and milk
• Oats: Oats are powerful grains, rich in fiber, high in proteins and low in calories than any other whole grain which makes it an ideal food for a flat stomach. Oats has numerous health benefits such as reducing cholesterol, regulates blood sugar levels and maintain a healthy gut but also works efficiently in shrinking down the belly fat fast which is one of the main reasons to be in the list of 32 foods that burn belly fat fast. Oatmeal made with water combined with fruits and nuts, with less/no sugar is an excellent option for losing belly fat.

• Brown rice: Unlike white rice, brown rice is an excellent option for cutting down the belly fat, as it is loaded with more fiber and essential vitamins like B1 which increases the metabolism and aids in losing belly fat faster. But keep a check on the arsenic content of the rice if you want to consume it on a daily basis.  

Pulses that burn your belly fat fast  

• Lentils: Lentils are loaded with proteins & fiber as they take longer time for digestion, which reduces hunger and boosts the thermic effect of food which can lead to fat burning. Examples of a few lentils are moong dal, masoor dal, horse gram and green gram. Lentils can be used in salads along with veggies and used in curries & soups
• Beans: Beans are packed with proteins and fiber which is the main reason for increased metabolism and aids in burning the belly fat. Examples of some beans are Black beans, lima beans, kidney beans. Beans can be used in salads, soups and in the form of spreads e.g. hummus, which can make your meal more interesting and less calorie dense.  

Fruits for losing your belly fat fast  

1. Berries for burning belly fat

• Strawberries: Contains good amount of soluble fiber and hormones which enhances metabolism that helps in burning belly fat 
• Blackberries: Rich in antioxidants, polyphenols and compounds which prevents fat forming and cuts down the belly fat efficiently  
• Raspberries: High in antioxidants and flavonoids, helps in reducing the total body weight and also helps to slim your waistline by reducing triglycerides levels in the body

2. Fat frying Citrus fruits 

• Mangoes: Rich in Vitamin C, antioxidants and dietary fiber. Mangoes can help you tuck your tummy in if consumed in moderation
• Grapefruit: Rich in Vitamin C, contains compounds that can cause liver to break down fat more efficiently and helps in sensitizing insulin which plays a key role in weight management
• Guava: Loaded with dietary fiber, vitamins and minerals and ideal for weight loss as it’s called “weight-loss friendly” fruit. Even leaves of guava will aid in fat burning and helps you lose weight
• Kiwi: contains enzyme which aids in smooth digestion and helps in decreasing the belly fat 
• Red grapes: Red grapes make it to the list of 32 foods that burn belly fat fast because of its positive fat burning effects in the body and studies have shown that the compounds in red grapes also slows down the growth of the existing fat cells

3. Tropical fruits for trimming your waist line 

• Apple: One of the main reasons to be on the list of 32 foods that burn belly fat fast is because it contains pectin which releases carbs slowly and aids in satiety and reduces bingeing. Studies show that pectin helps in burning the belly fat.  
• Pears: High fiber in the fruit can help you stay satiated longer and helps in trimming down the excess fat. 
• Pomegranate: Studies have shown that increased intake of pomegranate has shown significant decrease in the abdominal fat  

Veggies for shrinking your waistline quickly  

• Acorn squash: Contains low calories, low carbs, high fiber and loaded with vitamin C which boosts the metabolism and aids in burning belly fat.  
• Sweet potato: Contains special type of fiber called resistant starch which helps in burning belly fat and weight loss.  
• Beets: Contains powerful compounds that helps in reduction of belly fat. 
• Pumpkin: It is devoid of cholesterol, sodium and fats making it ideal for weight loss and helps in losing belly fat naturally and makes it on the list of 32 foods that burn belly fat fast. 
• Bell peppers: Contain a special compound which increases the fat burning rate and suppresses hunger
• Broccoli sprouts: Studies have shown to reduce the storage of abdominal fat and also possess cholesterol lowering properties.

Nuts and seeds for losing your belly fat fast  

• Macadamia nuts: Rich in Monounsaturated fatty acids (MUFA), and studies have shown the consumption of MUFA rich foods have reduced the belly fat
• Pumpkin seeds: Contains power packed nutrients that promotes general health, skin, hair and promotes fat burning and weight loss
• Flax seeds: These are tremendously popular for their fat burning property and aids in weight loss, hence falls under the list of 32 foods that burn belly fat fast
• Sunflower seeds: These nutty seeds are excellent option for healthy snacking as its loaded with good fats and helps in cutting down belly fat quickly
• Chia seeds: These tiny black seeds are an excellent addition to the 32 foods that burn belly fat fast as it reduces your belly fat and promote digestion

Beverages that cut your belly fat fast  

• Apple cider vinegar: ACV can bring wonders if you really want to lose body fat, it cuts down the overall fat percentage, shrinks down the tough belly fat & decreases body’s triglycerides making it one of the greatest additions to the 32 foods that burn belly fat fast
• Lemon water: The simplest way to cut down your belly fat is lemon water, as its low in calories and quite filling reduces your appetite and boosts metabolism which helps in belly fat reduction 
• White tea/green tea: The compounds present in green tea/white tea can help you lose abdominal fat quickly if consumed on a regular basis as they are known to increase fat metabolism and breaks down excess fat quickly
• Red wine: Contains substances which can counteract the production of belly fat   in the body and are among the list of 32 foods that burn belly fat fast because it also inhibits fat synthesis

Well, here’s a list of 32 foods that burn belly fat fast, always be smart to make it a complete and a balanced meal including all the food groups along with some hard-core fat burning exercises like cardio that will bring back your shape and will tuck your tummy in  

Say Goodbye to your extra tummy  

Happy eating! 

Written by Aishwarya Deepika, ENHAPP Wellness Coach & Nutritionist 

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Polycystic ovarian syndrome (PCOS) is a ovarian hormonal condition that can causes infertility, diabetes, depression, and an increased risk of heart disease, affects up to one in every five women of reproductive age. The cyst-like follicles that commonly grow on the ovaries of women with PCOS are named after the condition, although they are merely a symptom, not the cause.

Although there is no cure for PCOS, research suggests that certain nutrition and lifestyle measures can help you manage the condition. If you have PCOS, your doctor will most likely recommend a personally tailored PCOS diet plan as a first-line treatment to help with the variety of symptoms and potential complications caused by hormonal imbalances, insulin resistance, and inflammation. 

What role does diet play in PCOS? 

According to studies, even a 5% drop in overall body weight resulted in a reduction in PCOS symptoms. Evidently, any dietary plan that reduces caloric consumption will assist you in losing weight, increasing fertility, and reducing symptoms such as insulin resistance, provided that the diet is safe, healthy and followed over an extended period of time. 

Dietary choices can help to disrupt the harmful cycles of PCOS by aiding blood sugar management and inflammation suppression, among other things. In the meanwhile, “an adequate diet for PCOS remains a work in progress,” Grassi noted. “However, we know that women with PCOS who have high insulin levels may benefit from following a low glycemic index diet and losing weight as a result.” 

What foods should I include in my diet to effectively mitigate my PCOS? 

High fiber diets can help reduce the resistance to insulin by decreasing digestion and blood sugar. This can be advantageous for women with PCOS.

 Excellent options to be included in your food list: 

• Greens containing red leaves, beans and lentil, red peppers, broccoli, cauliflower and Brussels smashing veggies
• Almonds\berries 
• Pumpkin Squash Winter 
• Lean protein sources like tofu, poultry, and fish do not have fiber, but these are wonderfully filling and healthy dietary choices for women with PCOS 
• Foods that decrease inflammation are also healthy such as olive oil, spinach, tomatoes, walnuts

Those who follow a PCOS friendly diet should usually avoid harmful foods. Here is a list of foods to be kept away 

• Refined carbs such as baked mass and white bread
• Fried, fast food 
• Meat, including hot dogs, saucers and nibbles, processed
• Huge fats, such as margarine, lard and shortening
• Excess red meat like bacon and ham. Excess red meat. Excess red meat

Who can help you on a PCOS diet? 

Your doctor or other health-care specialists, such as a nutritionist, can aid you in identifying the most appropriate method for your specific requirements and circumstances. Improving the quality of your food and working toward more nutritious food choices as well as appropriate portion sizes are the keys to making effective diet modifications. 

 It is not only possible to achieve or maintain a healthy weight by making small dietary modifications that are sustained over time, but it is also possible to reap a number of health benefits. 

Supplements and Medications that could work for PCOS 

Supplements may be beneficial for some individuals with PCOS. For example, inositol can aid in the regulation of insulin, while B vitamins can aid in the fight against insulin resistance. Supplements should be used cautiously and in consultation with a healthcare provider.  

Medications such as oral contraceptives and metformin (a drug usually used to treat Type 2 diabetes but frequently given for PCOS) may be effective for those whose symptoms persist after lifestyle changes or for those who continue to struggle with insulin resistance. 

While PCOS can present with unpleasant symptoms and raise one’s chance of developing additional health problems, it is manageable. Insulin resistance, which is frequently associated with PCOS, can frequently be managed with dietary and other lifestyle adjustments. 

These modifications do not have to be excessively limiting. Concentrating on healthy eating frequently results in a natural reduction in the consumption of items that are not recommended for persons with PCOS. Whether you follow a specific diet, such as the Mediterranean or DASH diets, or develop your own meal plan with largely PCOS-friendly options, you may notice an improvement in your symptoms and overall well-being. 

What should your first step be? 

According to studies, any type of regular exercise can be beneficial in alleviating the symptoms of PCOS. Cardiovascular activity (moderate to vigorous) or resistance (weights) exercise will help to alleviate the symptoms of PCOS in women. 

Exercise variety is beneficial for maintaining interest and desire, but it is also necessary for reaping the long-term benefits of physical activity. It doesn’t matter what kind of exercise you perform as long as you’re getting some movement and having a good time doing it. Physical activity includes activities such as walking, working out, and doing household chores, as well as sports and organized exercise programs. The most effective strategy is to commit to 30 minutes of physical activity every day, with the goal of gradually increasing this amount of time. 

Here are some crucial points for PCOS management: 

• Overweight people should eat less. It’s good to aim for 500 fewer calories per day. 
• Enjoy antiviral foods. Consume plenty of antioxidant-rich fruits and vegetables to reduce inflammation. Omega-3 fatty acids, found in foods like fish, walnuts, and flax seeds, help reduce inflammation. 
• Avoid inflammatory foods. Reduce trans and saturated fats, red meat, and full-fat milk. 
• Reduce the consumption of sugar in your diet 

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Grab a granola bar and set out to tap these powerful rewards.

Your legs will never look better.

“Trekking up a mountain is a lot like climbing the stair climber or doing lunges over and over, which strengthens your glutes, quads, hamstrings, and calves,” says Joel Martin, Ph.D., an assistant professor of exercise, fitness, and health promotion at George Mason University.

But traveling downhill is what leaves your legs sore, then sculpted. “To go downhill, your glutes and quads need to do a lot of slow, controlled work to stabilize your knees and hips, so you don’t fall,” Martin says. “These types of contractions damage muscle fibers the most because you’re resisting the force of gravity against weight.” This means that while you probably won’t huff and puff on the descent, your muscles aren’t getting a second to slack off.

Every step firms your core.

Navigating tough terrain also requires your abs, obliques, and lower back to work to keep your body stabilized and upright even more so if you’re carrying a backpack. “A heavier bag – around 8 to 10 pounds makes you more unstable, so your core muscles need to work harder,” Martin says. You’ll burn calories regardless (anywhere from 400 to 800 an hour, depending on the trail, he says).

It’s killer cross-training.

Whether you are prepping for a race or not, scheduling some hikes can up your running and cycling game. “Cyclists tend to have strong quads but underdeveloped hamstrings, and runners tend to have weak hamstrings and glutes,” Martin says. “Hiking helps strengthen these muscles to eliminate those types of imbalances.”

It gets you moving better.

Hiking forces you to move every which way, as you climb over fallen trees and sidestep slippery rocks. “By doing things that require you to move in multiple directions, you strengthen the stabilizing muscles that fire to prevent common injuries,” Martin says. Think about it: Most everyday injuries occur when people quickly shift from one plane of motion to another, such as when they reach over to pick up a heavy object and pull a back muscle.

It’s a happy pill.

Know that feeling you get when you see a beautiful waterfall or gaze out from atop a mountain? Research shows that such experiences benefit your state of mind: People who spent 50 minutes walking through nature reported less anxiety and more happiness compared with those who walked near traffic, according to a study in the journal Landscape and Urban Planning. And because exercise produces endorphins (known as the happiness hormone), actually moving through nature takes the feel-good benefits to a new level.

It sure beats bonding at the bar.

Working toward a unified goal – like making your way through the woods with others – strengthens relationships and builds bonds.

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Pro: Getting more produce. “Most people do not consume nearly enough fruit. A combination of whole fruit and 100 percent fruit juice is the most effective way to meet the fruit shortfall, without paying more,” says Adam Drewnowski, Ph.D., director of the Center for Public Health Nutrition at the University of Washington. “For some people, 100 percent juice is the lower-cost option for meeting nutrient requirements.”

Con: Lack of fibre. While drinking your fruits and vegetables is a convenient way to reach your daily produce goals, eating whole fruits and veggies, with their intact fibre, will likely leave you more satisfied. When you eat a piece of whole fruit, its intact fibre slows the digestion of the natural sugars.

When you drink juice, you get sugar without fibre to slow it down.

Pro: Better diet quality. Drinking 100 percent fruit juice is associated with improved diet quality in children and adults, particularly with making sure children, adolescents and teens get enough of key nutrients like vitamins A and C, potassium, folate, and magnesium.

Con: Not all juices are equal. The term “juicing” refers to juice extraction from fruits and vegetables, but not all juices are created equal, and many are not 100 percent juice. Some are thinned or filtered, while juice “cocktails” or juice blends may contain one or more juices, with much of the sugar coming from added sugars. These types of juice don’t offer as much nutrition as 100 percent juice or whole fruits and vegetables.

Pro: Phytonutrient boost. Along with vitamins and minerals, juice may give you a phytonutrient boost. Phytonutrients are compounds made by plants that have antioxidant, anti-inflammatory or other benefits for health. A study in Nutrients found that even 1/2-cup of Concord grape juice per day provides enough polyphenols (a type of phytonutrient) to reduce several risk factors for cardiovascular disease, including blood pressure.

Con: It’s not “magic.” Even though phytonutrients may also support our immune system, the juice isn’t a magic elixir for detoxing or boosting the immune system. The liver needs protein and adequate calories to transform toxins into a form that we can eliminate. Our intestines need fibre to speed that elimination. Also, our gut microbiota plays a role in immunity, and those microbes feed on fibre.

Juicing healthfully:

Like to juice at home or visit your local juice bar? Here’s what you need to know:

• Think supplemental. Use juicing to supplement your daily diet, not as your diet. Juice can be a great way to squeeze in additional vitamins and minerals, but it doesn’t have the fibre, protein, and fat that are also essential for health.
• Keep calories in check. Juice may be full of nutrients, but it still contains calories. How many calories are in your juice? That depends on what’s in it, and the serving size. If you use vegetables in your juice blend, the calories will be lower than if you are drinking pure fruit juice.
• Put vegetables first. When you juice fruit, you get all of the nutrients and all of the natural sugar, but none of the fibre, so the amount of sugar and calories per serving becomes more concentrated (more in a smaller amount). Juicing primarily vegetables like dark leafy greens, celery, and cucumber, then adding a small amount of fruit, like apple or kiwi, or root vegetables (carrots or beets) for sweetness is the better way to go. A hint of lemon, lime, or ginger is a nice touch.
• Don’t ditch the fibre. When you juice, you don’t get the fibre that’s in whole fruits and vegetables, because juicing machines extract the juice and leave behind the fibre-rich pulp. If you juice at home, you can stir some of the pulp back into the juice or use it in cooking. Try adding fruit pulp to muffin batter, or use vegetable pulp when making broth, pasta sauce, or casseroles

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WHO states that anemia has become a serious global public health problem that particularly affects young children and pregnant women, estimating a staggering figure of 42% of children less than 5 years of age and 40% of pregnant women worldwide to be suffering from anemia. 

How Anemia can Lead to Irregular Periods 

There is indeed a relationship between anemia and irregular periods. The primary trigger for anemia is an iron deficiency. This iron deficiency, also known as iron deficiency anemia, can cause irregular periods. This turns into a vicious cycle, with women experiencing heavy periods getting exposed to a higher risk of suffering iron deficiency – and at the same time, women with an iron deficiency facing complications in their menstrual cycle. 

The loss of blood during menstruation causes considerable decrease in iron content from women’s bodies, in turn increasing the risk of iron deficiencies. Still, it is not at all necessary that this once a month menstruation should always lead to a deficiency. The main reason behind such deficiency is the loss of iron, which is not getting adequately replaced with the amount of iron consumed from their diets. Additionally, iron deficiency is also a commonly observed symptom during pregnancy, due to the high requirement of the nutrients in the body. 

Symptoms of Anemia 

In estimation, one in five menstruating women are anemic, which can have adverse effects on menstrual cycle patterns and the reproductive system as a whole. For diagnosing anemia, the following symptoms should be taken into consideration: 

•  Tiredness: This is the most common of all anemia symptoms. Less oxygen reaching muscle tissues means an achy, fatigued body. 
•  Dizziness and Breathlessness: With decreased haemoglobin levels, the heart has to work harder to pump the quantities of blood needed to get around the body, and the brain might not be getting enough oxygen, leading to dizziness. 
•  Delayed/Impaired Healing: Reduced oxygen-carrying haemoglobin concentration in the bloodstream can slow down the healing process as tissues need oxygen to regenerate. 
•  Jaundice: When red blood cells die, haemoglobin is broken down into a compound called bilirubin, which makes the skin and eye sockets yellowish in colour. 

Iron-rich Foods to Battle Anemia 

It proves crucial to provide your body with iron-rich foods throughout the month, especially during the 3-5 days of menstruation, in order to replenish the lost bodily nutrients: 

•  Chicken, fish and mutton – If you consume non-veg food, consuming chicken, fish, and mutton can help you keep your iron levels in a healthy range. However, these foods should only be consumed in moderation. 
• Leafy green vegetables – Leafy green vegetables are one of the healthiest sources of iron. Spinach, fenugreek leaves, mustard leaves, etc are known for their rich iron content. 
• Grains – Whole grains that are rich in fiber should be consumed to keep your iron levels healthy. Jowar, bajra, millets, oats, etc are great options to include in your diet.  
• Dates – Dates are one of the richest sources of iron, and this is also the reason they are commonly recommended for consumption during pregnancy. Add dates to your diet as a healthy dessert, or snack option. 
• Raisins – Raisins are also very rich in iron. You can add raisins to your food, desserts, or just consume them as a mid-day snack to make up for the iron content in your body. 

Why Taking Proper Care of Health is Important to Prevent Irregular Periods ?

Irregular periods may be a link to past medical health, certain medications, lifestyle, and current medical conditions can all affect the menstrual cycle – which is counted from the first day of one period to the first day of the next, isn’t the same for every woman. Most women have a period every 21 to 35 days that lasts about two to seven days. Your cycle may be regular – occurring at the same interval and lasting about the same length of time every month – or somewhat irregular, and your period may be heavy or light, painful or pain-free, long or short, and still be considered normal. 

The first thing to consider is pregnancy, because, even in the case of irregular periods, there is still a chance of ongoing ovulation. Once pregnancy is ruled out, it is imperative to review health history with a doctor. In the event that irregular periods have been experienced in the past, this pattern might just be normal. But if periods have been regular but there is a history of ovarian problems, such as ovarian cysts, might warrant a closer look. Hormone-producing cysts can cause irregular periods. Also, communicating with the doctor about any ongoing medications, would be beneficial. Certain antidepressant drugs and anti-anxiety medications, for example, can affect menstruation. 

Lifestyle and environmental factors can have an impact on periods as well. In some cases, high levels of stress may disrupt the menstrual cycle. Excessive exercise could cause periods to stop for a while, and extreme weight loss and eating disorders can affect the cycles, as well. 

If medical history does not offer any clue, the next step would be for the doctor to check for an underlying medical condition. Some thyroid disorders may lead to irregular periods, and high levels of the hormone prolactin could also be the source of the problem. In some cases, prolactinoma – a noncancerous tumor of the pituitary gland in the brain – may result in the overproduction of prolactin. A variety of other disorders could also cause irregular periods, including anemia, polycystic ovary syndrome, endometriosis, pelvic inflammatory disease and uterine fibroids. 

It is crucial to mention that tests show you aren’t going through menopause. Because a woman’s hormone levels can fluctuate considerably, the diagnosis of menopause usually isn’t determined through a blood test or any other diagnostic study. A variety of factors should be considered when interpreting these tests, including your age, menstrual history, and what symptoms or body changes you’re experiencing. 

If a medical evaluation uncovers no problems, your doctor may suggest you take the hormone progesterone to trigger a period. If there’s no response, you could be in perimenopause or there could be a problem with your ovaries, resulting in estrogen deficiency. Both conditions need attention because early menopause and low levels of estrogen can affect your long-term health, particularly your bone health. If, however, your body responds to the progesterone, and you have your period, you do not have a deficiency of estrogen. In that case, there’s probably no cause for concern. 

To determine why you’re not having periods, see your doctor to have your condition evaluated. 

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A. Congratulations on your fine exercise program. Since you are working out at a moderate level, it’s important for you to exercise nearly every day – but it’s also important to obey the first commandment of exercise: Listen to your body.

If you have a typical cold, with sneezing, a runny nose, and a dry cough, it’s perfectly safe for you to continue exercising. But if your symptoms include fever, muscle aches, and fatigue, it’s probably wise to back off. As a rule of thumb, if you don’t feel up to your walk, take time off until the spring is back in your legs. Put another way, if your symptoms are all above your neck, there’s no reason to alter your routine, but if the rest of your body sends out distress signals, back off. Even then, you may want to do some gentle stretching exercises to stay limber.

Speaking of stretching, you should consider stretching out your admirable regimen of walking and biking with exercises for flexibility and strength. And to minimize your chances of catching a bug that will lay you up, remember to get a flu shot each fall and a pneumonia shot at age 65. Similarly, don’t forget hand washing and other hygienic measures – they may sound simple, but they’re nothing to sneeze at.

• Harvey B. Simon, M.D., Editor, Harvard Men’s Health Watch

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Foods can cause bad breath; garlic (the “stinking rose”) and onions are classic examples. Reflux of stomach contents can do the same, as can serious diseases of the liver or kidneys. Infections of the tonsils, sinuses, or respiratory tract can also be responsible for bad breath. But the usual culprits are oral bacteria.

Morning breath is caused by breathing through the mouth during sleep; saliva dries out, allowing bacteria to multiply and produce sulphides, amines, and other bad-smelling gases. Any medication or condition that reduces saliva flow can do the same. Although morning breath is unpleasant, it can be quickly relieved by rinsing the mouth with water.

Halitosis is also triggered by the wide range of bacteria that are present in every mouth. Poor oral hygiene, abundant dental plaque, and especially periodontal disease can allow these bacteria to get the upper hand and cause halitosis. And even when teeth and gums are healthy, dentists suspect that bacteria on the tongue contribute.

If you have bad breath, here’s what to do:

1. Keep your saliva flowing. Drink plenty of water, chew gum (sugarless, please), and avoid antihistamines and other medications with anticholinergic actions that dry the mouth.

2. See your dentist regularly and get prompt treatment for any problems.

3. Practice meticulous oral hygiene by flossing regularly and brushing your teeth and — yes, it’s true — your tongue diligently.

4. Avoid foods that seem to contribute to your problems. Don’t smoke or chew tobacco.

5. Use an antibacterial mouthwash.

6. Keep breath mints on hand for a quick, if temporary, cover-up.

7. Relax. Halitosis is a common problem, and it’s usually much less bothersome to other people than to the chap with bad breath. — Harvey

8. Simon, M.D., Editor, Harvard Men’s Health Watch

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“Later in life, there tends to be a decrease in the number of hours slept,” says Dr. Karen Carlson, associate professor of medicine at Harvard Medical School. “There are also some changes in the way the body regulates circadian rhythms,” she adds. This internal clock helps your body respond to changes in light and dark. When it undergoes a shift with age, it can be harder to fall asleep and stay asleep through the night.

Beyond making us tired and moody, lack of sleep can have serious effects on our health, increasing our propensity for obesity, heart disease, and type 2 diabetes.

A recent study in the British Medical Journal associated several hypnotic sleep aids with a possible increased risk of death. You don’t need to avoid sleep aids if you absolutely need them, but before you turn to pills, try these tips to help you get a better night’s sleep:

1. Exercise

Going for a brisk daily walk won’t just trim you down; it will also keep you up less often at night. Exercise boosts the effect of natural sleep hormones such as melatonin, Dr. Carlson says. Exercising too close to bedtime can be stimulating. Carlson says a morning workout is ideal. “Exposing yourself to bright daylight first thing in the morning will help the natural circadian rhythm,” she says.

2. Reserve bed for sleep

Don’t use your bed as an office for answering phone calls and responding to emails. Also avoid watching late-night TV there. Reserve your bed only for sleep.

3. Keep it comfortable

Television isn’t the only possible distraction in your bedroom. Ambience can affect your sleep quality too. Make sure your bedroom is as comfortable as possible. Ideally you want a quiet, dark, cool environment.

4. Start a sleep ritual

Rituals help signal the body and mind that it’s coming to be time for sleep, explains Dr. Carlson. Drink a glass of warm milk. Take a bath. Or listen to calming music to unwind before bed.

5. Eat – but not too much

A grumbling stomach can be distracting enough to keep you awake, but so can an overly full belly. Avoid eating a big meal within two to three hours of bedtime. If you’re hungry right before bed, eat a small healthy snack.

6. Avoid alcohol and caffeine

If you do have a snack before bed, wine and chocolate shouldn’t be part of it. Chocolate contains caffeine, which is a stimulant. Surprisingly, alcohol has a similar effect.

7. De-stress

Stress is a stimulus. It activates the fight-or-flight hormones that work against sleep,” Dr. Carlson says. Give yourself time to wind down before bed. To relax, try deep breathing exercises. Inhale slowly and deeply, and then exhale.

8. Get checked

An urge to move your legs, snoring, and a burning pain in your stomach, chest, or throat are symptoms of three common sleep disrupters–restless legs syndrome, sleep apnea, and gastroesophageal reflux disease or GERD. If these symptoms are keeping you up at night or making you sleepy during the day, see your doctor for an evaluation.

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A PLANT-BASED DIET

Focusing on a predominantly plant-based diet, which includes a variety of fruits and vegetables, is key to prostate cancer protection, according to Collins. This style of eating means that you fill up at least three-fourths of your plate with whole plant foods, such as beans, lentils, whole grains, vegetables, fruits, nuts and seeds.

Here are a few plant foods recently being researched for their role in prostate cancer prevention:

1. Tomatoes. Tomatoes and tomato products, such as canned tomatoes and pasta sauce, are rich in carotenoids that impart red, yellow and orange colors. The most abundant carotenoid is lycopene, which studies have linked with cancer protection.

2. Cruciferous vegetables, such as broccoli, cauliflower, Brussels sprouts, kale, cabbage, and bok choy, are another good vegetable choice to include regularly.

3. Garlic. Some preliminary laboratory studies suggest that the compounds in garlic, such as the organosulfur compounds, may help slow the development and reduce the risk of prostate cancer.

4. Green tea. Polyphenols found in green tea arrest the growth of prostate cancer cells in laboratory studies.

5. Pomegranate. One clinical trial showed that drinking pomegranate juice may slow the progression of prostate cancer.

DON’T OVERDO DAIRY

Some research indicates that excess consumption of dairy products may increase prostate cancer risk. The EPIC Study, published in the European Journal of Cancer, found that dairy consumption above 27 grams of dairy protein and 880 milligrams (mg) of dairy calcium per day (the amount found in more than three cups of milk) was linked to increased risk.

Collins says, “The bottom line at this point is that men who want to consume dairy products need not be afraid that moderate consumption puts them at risk of prostate cancer. However, excess consumption should be avoided. Two or perhaps three standard servings per day appear safe.”

HEALTHY WEIGHT OBJECTIVE

One of the key strategies to lower cancer risk is to reach and maintain a healthy weight.
“Obesity is only weakly linked to prostate cancer incidence, but obesity is linked to increased risk of dying from prostate cancer,” says Collins. The most effective way to achieve a healthy weight is to increase physical activity – which on its own is linked with a 10 percent lower risk of prostate cancer – and increase the nutrient quality of your food choices.

RED MEAT AND PROSTATE CANCER

Some studies link prostate cancer with high amounts of red meat – in particular grilled or fried meats cooked at high temperatures till “well-done,” since carcinogenic compounds may form in meat under these conditions.

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