Scott Taylor's Blog, page 67

Magnum XT Review – SCAM ALERT! Truth Exposed Here!

In the life, after the growing age, we have to suffer from lots of changes especially in the internal body breakdown which occurs in the hormones. After the 27 age in a frame and the level of testosterone diminishing day by day and to recover this love lots of supplements are launched on the marketplace which are came to got back your testosterone level in the body but you never met with the results that you wanted so guys now this time is to bring back your manhood by using the strongest and healthy formula in your diet which is specially designed for you to overcome your all sexual disorders and other physical weakness and that is called Magnum XT. This is one of the best innovation on the market that has been trusted by millions of users and that is why this is now available for you to increase your penis size and bring back your sexual confidence in a short time this is specially designed for those persons whose penis size is short and those who are suffering from low testosterone level.

Magnum XT is a natural formula that contains only natural ingredients to make your penis size longer and the best part of this is It helped over 1 million men world wild to increase their sexual performance and confidence over 5 years this supplement has a wide range of the views of customers and lots of customers are talking about on the Internet that will add a great possibility to add the supplement in your diet because it is really effective the other thing is it is a fastest doctor recommended way to study Spice Your Love One by getting this document on your daily basis to improve your penis size and other sexual enhancement which will make sure affection stronger harder and most powerful that she never had after taking this supplement you will easily get over you all problems and love yourself and Love by your partner in a healthy and the most sexiest crazy guys this is one of the world’s most potent and effective male enhancement supplements which are recommended by the doctors and proved by the scientist I don’t think so anything is left to leave the supplements without using if you are a patient and eagerly want to get back your confidence levels in this will be a kick start and you will easily enlarge your penis size for the prolonged period without any side effects.

Magnum XT specialist design photos patients who are suffering from poor sexual intercourse due to the micropenis size or average penis size if you want to make your directions and penis size longer so this supplement will help you truly in terms of natural basis so guys bring the change today and I am sure you will never let down with the results.

Wanna Increase Your Penis Size In A Short Time? Then Choose Magnum XT

Well the field of lack especially for your dick size is only understand by you because you are only the software who is bearing all the trouble while sexual intercourse but now your time is over along with your wait because Magnum XT is the hottest supplement for you guys to bring back your penis is the hottest supplement for you guys to increase your penis size in a short time this is a highly qualified and potent formula that contains high-quality ingredients which will help to increase the blood circulation and the bone dynasty of your penis muscle that will incorporate with your body and help to increase the penis size in a short time just one thing you should keep in mind that the supplement will never walk overnight it will take time to deliver the results and you have to continue with the supplement for at least three to five months for the better results this will increase your size time by time according the way of using this supplement and the improvement in your body once you be regular you will see the great changes in your performance and confidence as well but also you will see the penis size is increased this week by week and you just doing your performance charmingly.

In the Marketplace, you will find lots of supplement that are talking about to increase your penis size and also you will receive surgery from the doctors all tools to get average size but nothing will work for you so don’t waste your time and use Magnum XT. The best part of this supplement if you do not need any doctor prescription and you can free from the embarrassing station between you and your doctor on the other hand in this you just need to take one or two pills in a day and left you to leave on these capsules to give you a healthy and the perfect penis size.

In this you are not requested to do exercise or use a pump or any other electric machine to increase your size it is enough to improve your natural enhancement of the panels and giving you the confidence to make your sexual intercourse more pleasurable. I think it is a great supplement to deal with and you should take it to hassle-free because lots of consumers have been passed from this now it is returned to practice to lift up your sexual intercourse to the next level. If you have still I need out about the sample mean you can easily visit its official website where you check out its complete details and its certification as well from the doctors that may add a great positivity to your mind for adding this. Visit today & Order it!

Buy Now: Get Your Risk Free Trial Offer Today
Some Wonderful Benefits Of Using The Magnum XT Pills:

Once you take this supplement on the daily basis it will give your body and personality lots of benefits that are given below.

It increases the rich amount of nutrients to your body


It Increases your dick size


It improves your erections quality


It maximizes the sexual pleasure


It increases your confidence level


it’ improve your erections by making it stronger longer


It supercharges your sex drive

Addition to all these benefits the best thing you would show only enjoy this is it will lift up your confidence and make you stress free from your brain for you feel more energetic and friendship by a body and mind that will help you to do your sexual intercourse with more pleasure and energy which makes your partner completely satisfied.

What are Magnum XT’s ingredients?

Magnum XT’s ingredients come from a proven and tested recipe that’s been around for 400 years in Vietnam. These ingredients are all natural. There are 16 total ingredients that come from different herbs and plants. They don’t have any harmful additives such as toxic substances and chemicals.

The supplement only uses the very best from around the globe. They come from the Alps, India, China and Kenya, South Africa and Vietnam.

L-Glutamine –Used for fixing nutrients’ malabsorption that the penis needs.


Vinpocetine –An ingredient that comes from voagana Africana, and it triggers a fast-hyper extension of the penis to make it 3 or even 4 inches bigger.


John’s Wort –An ingredient that helps you with sleeping better and reducing stress which makes you feel energetic, vital and stronger.


Huperzine –Increases blood flow and muscle contractions.


L-Carnitine –An amino acid that helps your body turn to turn the fat that’s in the body to energy and increase the muscle power.


Ginkgo Biloba –An ingredient that’s been used for over 1,000 years for problems with ED. This is because it oxygenates the interior parts of your penis and that’s one of the main causes of penile shrinkage, trouble maintaining erections and ED in general.


Bacopa Moneri –An ingredient that is a huge help in penis enhancement. It’s known for increasing erections, and this is why it’s called a natural Viagra pill. Not only that but it increases testosterone which promotes bone mass and muscle growth.

Magnum XT – The Best Way To Get The Perfect Penis Size

Magnum XT Capsules is one of the best trick to get perfect penis size because if you go and consoles your problem is it ok to you only recommend you to take supplements or go through the surgery which has no guarantee that you will find out here best size, on the other hand, the other reason which is responsible for your micropenis size is genes, eating on healthy diet less amount of in taking nutrients environmental damages and also accidents. In this, it does not matter what’s the reason for your problem, only matters what’s the solution to your problem and that is Magnum XT. It is in natural supplement that works naturally to your body and help to increase the level of hormones which are responsible for the proper growth and development and it will also help to increase the blood circulation to go serial genital organ that will help to increase the bone density and increase the ability to hold the blood into your plans for the longer that you can get longer erections for making your partner completely satisfied. The one thing we should keep in mind that the penis is a physical organ so the more you take the supplement and the more you exercise with it, it gives you finest results.

How Soon Should I Get The Results?

If you really want to meet with the desirable cells in a short time you have to continue with the Magnum XT for Sale and be strict to it otherwise the results will vary. The thing you should keep in bed at the Supplementary act differently two different body so it will take time to giving you the results the thing is for sure that you will meet with the Resorts within 2 weeks but yes for the maximum benefits we have to wait for time and continue with the supplements according to its given period of time to use this once you be regular to this you will easily find out your best solution and it does not need to go here and there in search of solution because this will prove as the best. Order it fast!

What if Magnum XT doesn’t work for me?

I demand you are enthusiastic with your purchase, not just satisfied. So I’m not only going to promise life changing results, I’m going to guarantee them. You can try Magnum XT today for 60 days, with a no questions asked 100% money back guarantee. This removes all the risk from you. If it doesn’t turn out to be the best decision you’ve ever made or if you change your mind, just email us at support@magnumxt.com anytime in the next 60 days and we’ll buy it back from you. So get started today!

Am I too old for this to work?

Definitely not! It has worked perfectly for men in their 30s, 40s, 50s and even 70s. It was engineered from sacred plants and herbs from the deep jungle of Vietnam. Magnum XT formula is the most powerful in the world.

Is Magnum XT safe?

Magnum XT is 100% natural, safe and effective. Thousands of people enjoy taking Magnum XT every day and we have not received one complaint about side effects. Every capsule is manufactured here in the USA in a state-of-the-art FDA approved and GMP (good manufacturing practices) certified facility. This means we use the most sterile, strict and precise standards. Each capsule is 100% natural and non-GMO. If you have a medical condition you should always consult with your doctor.

Magnum XT Money Back Guarantee

Magnum XT is backed by a 100% money back guarantee, 60 full days from your original purchase. If you’re not totally and completely satisfied with the product, your results or your experience in the first 60 days simply let us know by calling our toll free number or dropping us an email and we’ll give you a full refund within 48 hours of the product being returned. That’s right, simply return the product, even empty bottles, anytime within 60 days of your purchase and you’ll receive a full, no questions asked refund (less shipping and handling).

Can I buy it in stores?

Unfortunately, no. As per Creator stringent quality standards, They can’t ensure product quantities demanded by the Walmart’s and Targets of the world. In fact, we supply just enough for our direct customers ONLY. That’s why it pays to select the multi-bottle options, so you never worry about running out.

How much does it cost?

You’re very fortunate as you can buy Magnum XT at a very reasonable price.

ONE BOTTLE: You can buy a bottle of Magnum XT at just $69.


TWO BOTTLES: You can buy two bottles of Magnum XT at just $118 ($59 x 2).


FOUR BOTTLES: You can buy four bottles of Magnum XT at just $196 ($49 x 4).

Also, the shipping and handling charges are only $17.95 on all packages. Plus, your purchase is backed up by a 60-day 100% money-back guarantee. So you can try this product for 60 days and if you don’t like its results, you can ask for a complete refund.

Conclusion:

Magnum XT is a natural formula for male enhancement. It is only made with natural ingredients that have been clinically tested. The accessory can be used by men of all ages. Solve all sexual problems naturally. The supplement improves the sexual performance of a man. In addition, it promotes sex drive, masculinity, indecision, and libido. The supplement gives you energy and improves endurance. When you consume the correct dose of Magnum XT, you can satisfy your partner again and again in your bedroom.

 

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And one more thing…

You have an amazing benefit to use this 100% money back guarantee for the first 60 days of your purchase. If you aren’t satisfied or not benefited by the product, then you can claim your 100% refund immediately.

With a 100% money-back guarantee policy, the supplements are definitely worth a try!

Go ahead and place the order of Magnum XT Today.

Immune Elements Review-Don’t Buy Until Read This! Truth Here

Immune Elements is one of the finest immune system support formula released in the market. The supplement comes packed with the richness and potency of a number of vital vitamins and minerals. Users receive the healthiness of Vitamins like A, C and E, alongside a right daily dose of Zinc. Together when combined with some herbs and extracts, this supplement is able to provide a soothing effect on the user. As the name implies, it assists in boosting the body’s natural immune system. For this reason, it works in a number of situations and instances. Users can utilize this supplement when they are in the midst of a cold or fever. It also works for other symptoms of these illnesses like coughing, sneezes and more.

When all the helpful ingredients in Immune Elements come into action, their effects are able to ward off the harmful bacteria. As a result, the body becomes stronger from within and the immune system becomes super-charged. With multiple researches crediting the added ingredients as a means to support one’s immune system, this supplement is a go-to in times like these.

As a result of this supplement, users can attain a stronger and more active immune system. This protects them from things like:

Infections


Viruses


Pathogens

How Does Immune Elements Supplement Work?

On a very basic level, what this immune system support supplement does is that it provides the body with essential nutrients to boost immunity. These can act as a means of protection and ensure that the body does not remain sick for prolonged periods. In addition to this, it is able to work by:

Supporting the body with natural additions. One of the major reasons behind this product’s rise to success is the list of natural ingredients it provides to its users. With a number of nutrients, minerals and vitamins available, users do not need to worry about any kind of issues in regards to immunity.


Protection from viral infections. It is common during flu season for one to become affected by any kind of cold or flu virus. This becomes less common if the body has a means of protecting itself from the incoming attack. This supplement ensures that users will have just that available to them.


Reduction in flu symptoms. If one is already afflicted with the flu, this supplement can help make the experience more manageable by reducing the duration of the flu symptoms. This makes the supplement a great option for people who are currently in the midst of flu too.


Strengthens the immune system. Another way this supplement operates is that it provides a stronger immune system to the user. The body’s natural immune system is responsible for the elimination of any kind of harmful bacteria that may reside. For this purpose, it needs to be strengthened as much as possible.


Work for all ages. Finally, this supplement is one of the premier options out there primarily because it is effective for everyone. If you are on any medication, consult your doctor prior to using it. (Individual results may vary.)

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Ingredients of Immune Elements:

Vitamin Cand Vitamin E – which are key elements for a strong immunity and help enhancing both the 1st and 4th lines of defense.


Grape Seed– one of the richest sources of flavonoids, which help enhance the function of vitamin C, to further strengthen the 4th line of immune defense


Powerful antioxidants, such as Selenium, Graviola, Red Raspberry and Green Teawhich have great antiviral properties


A super-strong `Shiitake, Reishi and Maitake mushroom complex to fully activate immune cells and lower inflammation, so your body can better fight infection


Turmeric Panax Ginseng, known for their properties to help combat oxidative damage to cells and signs of premature aging


A one-of-a-kind herbal mix of Sheep Sorrel,Slippery Elm , Pomegranate, Cat’s Claw designed to offer even more immune boosting nutrients when your body needs them the most


And many other great ingredients such as garlic or Indian Rhubarb, which have proven antiviral and antibacterial properties.

With all these powerful and natural ingredients, Immune Elements is designed to fill up the body’s nutritional tank and give it the raw nutritional material in needs in the perfect dosages your body can absorb.

We also did our best to make this supplement as non allergic as possible, but just to be safe, we leave that up to each individual to know what they are or are not allergic to, as literally anyone can be allergic to anything.

It can also be combined with other supplements you may be currently taking, as the active ingredients are designed to work in synergy and provide you with even more health-giving benefits.

Immune Elements Pros

Each package is available with fast and free shipping. Thus, users do not need to worry about any extended costs involved in the shipping and handling process.


Works for a large variety of people, it may also be given to children over the age of 12 to improve their immune system.


Uses an assortment of natural additions that allow the body to remain clear of the major symptoms of flu or colds.


Can easily be taken as it is available in the form of a supplement.


It does not have any side effects, so long as users do not exceed the daily required amounts that are provided.

Safety & Side effects of Immune Elements:

Immune Elements is an all-natural health supplement and there have been no reported side effects. That being said, it is still always recommended that you discuss with your doctor or other medical professional before you start any new diet, supplement or exercise regime. You should avoid contact with eyes, and if you are pregnant or breast feeding you should consult with a physician before using Immune Elements supplement.

Immune Elements Cost & Where to Buy?

One advantage that Immune Elements supplement provides to their users is the fact that it is available with various prices and package options. Users are able to pick from a myriad of available choices, each taking into account their own needs and specific requirements.

As the price for each package is different, users have the option to invest as much money as they can afford. The list of packages is:

1 Month Supply. This single bottle includes capsules that can last about a month of usage. The cost for the bottle is $59


3 Month Supply. This next package provides people with enough bottles to last 3 months. It costs $147.


6 Month Supply. This is by far the most loaded package they have available. It has over 6 bottles that users receive at a total cost of around $234.

Remember every 3 and 6 month package comes with a free one or two month supply of our pioneering Immune Elements Total Detox formula worth $89 a bottle.

Immune Elements Reviews – Conclusion

Overall, Immune Elements supplement is one that many users should consider trying. It provides effective and quick betterment, at a low cost. It is suitable for both people who would like to remain clear of flu and colds, as well as those who are currently suffering from it. This is because it helps to reduce the symptoms, as well eradicating them. To make your purchase or for more information on how it works, visit the official website here.

 

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And one more thing…

You have an amazing benefit to use this 100% money back guarantee for the first 60 days of your purchase. If you aren’t satisfied or not benefited by the product, then you can claim your 100% refund immediately.

With a 100% money-back guarantee policy, the supplements are definitely worth a try!

Go ahead and place the order of Immune Elements Today.

The 30 Best Ways to Get a Flat Abdomen in a Healthy Way!

Losing fat around the abdomen can be a battle. In addition to being a risk factor for various diseases, excess abdominal fat can affect people’s mood. Fortunately, several strategies have proven to be especially effective in reducing waist size. If you dream of having a flat stomach, this article may be just what you need. Here are 30 methods backed by science to reach the goal of a flat abdomen:

1. Decrease Calories, But Not Too Much:

It is a well known fact that it is necessary to decrease calories to lose weight. The most common premise is to reduce the daily intake from 500 to 1,000 calories to expect to lose approximately 1-2 pounds (0.5-1 kg) per week. However, exaggerated restriction of calorie intake can be counterproductive. Eating too few calories can cause a significant decrease in metabolic rate, or the number of calories burned daily. In one study, a group of people who ate 1,100 calories per day decreased their metabolic rate more than double than those who consumed about 1,500 calories per day for four consecutive days. What’s more, this decrease in metabolic rate can persist even after starting to behave as it normally does. That means you may have a lower metabolic rate than you had before severely restricting your calorie intake. Therefore, it is important that you do not restrict your calorie intake too much or for too long.

Summary: Eating low calories can slow the metabolic rate, even in the long term. Therefore, it is important not to restrict calories too much or for too long.

2. Eat More Fiber, Especially Soluble Fiber:

Soluble fibers absorb large amounts of water and slow the passage of food through the digestive tract. This has been shown to make food longer in the stomach, causing it to expand and make you feel full. In addition, soluble fiber can decrease the number of calories that the body is able to absorb from food.

“By eating soluble fiber, fat is also less likely to accumulate around the organs, which reduces waist circumference and the risk of various diseases”.

An observational study showed that each 10 gram increase in daily soluble fiber intake decreased fat gain around the midsection by 3.7% for five years. Good sources of soluble fibers are, among others, oats, flax seeds, avocados, legumes, Brussels sprouts and blackberries.

Summary: Eating soluble fiber has been linked to a lower risk of developing fat around the waist.

3. Take Probiotics:

Probiotics are live bacteria, it has been suggested that they play an important role in weight loss and maintenance. It has been shown that people who are overweight and obese have different intestinal bacteria compositions than people of normal weight, which can influence weight gain and fat distribution. A regular intake of probiotics can change the balance towards beneficial intestinal flora, reducing the risk of weight gain and fat accumulation in the abdominal cavity. Some strains of probiotics have proven particularly effective in reducing belly fat. These include:

Lactobacillus fermentum


Lactobacillus amylovorus


Lactobacillus gasseri

Some foods contain probiotics such as: some types of yogurt, kefir, tempeh, kimchi and pickles. There is also a wide variety of probiotic supplements available. However, these supplements usually contain several strains of bacteria, so be sure to choose one that contains at least one of the strains mentioned above.

Summary: Probiotics can help create beneficial intestinal flora. Some strains of Lactobacillus have proven particularly effective in reducing waist size.

4. Do Cardio:

Doing cardio, or aerobic exercise, is a great way to burn calories and improve overall health. In addition, studies have shown that it is very effective in strengthening the midsection and reducing the waist. Studies usually recommend doing 150-300 minutes of aerobic exercise of moderate intensity at high intensity weekly, which translates into approximately 20-40 minutes per day. Some examples of cardio are: running, brisk walking, cycling and rowing.

Summary: Doing moderate to high intensity cardio for 20-40 minutes per day has proven effective in reducing belly fat.

5. Drink Protein Shakes:

Getting enough protein in the diet can increase metabolism, reduce appetite and help with fat loss, especially the abdomen. In addition, studies have suggested that the addition of protein shakes to weight loss may be especially effective in reducing waist circumference.

Summary: Protein shakes are an easy way to add additional protein to the diet. Including them as part of a weight loss diet has proven effective in reducing waist size.

6. Eat Foods Rich in Monounsaturated Fatty Acids:

Monounsaturated fatty acids are liquid at room temperature and are usually classified as “good fats.” Studies show that diets high in monounsaturated fatty acids can prevent the accumulation of fat in the abdomen, the most dangerous type of fat. The Mediterranean diet is an example of a diet rich in monounsaturated fatty acids, and has been linked to many health benefits, including a lower risk of central obesity. Some of the foods rich in monounsaturated fatty acids are olive oil, avocados, nuts and seeds.

Summary: Diets high in monounsaturated fatty acids can reduce the risk of central obesity.

7. Limit Carbohydrate Intake, Especially Refined Carbohydrates:

Limiting carbohydrate intake has been shown to have powerful health benefits, especially for weight loss. More specifically, studies show that low carb diets burn the fat that is lodged around the organs and causes your waist to expand. Some studies also suggest that you can significantly improve your metabolic health and reduce your waistline simply by replacing refined carbohydrates with whole, unprocessed carbohydrates. Observational studies have shown that people with higher intakes of whole grains are 17% less likely to have excess abdominal fat than those who consume diets high in refined carbohydrates.

Summary: Limiting total carbohydrate intake, as well as simply replacing refined carbohydrate intake with whole food carbohydrates, can reduce waist circumference and improve health.

8. Do Resistance Training:

Loss of muscle mass is a common side effect of the diet. This can be detrimental to the metabolic rate, since muscle loss decreases the number of calories burned daily. Doing resistance exercises regularly can prevent this loss of muscle mass and, in turn, helps maintain or improve the metabolic rate. On the other hand, resistance training can be especially effective in toning the middle area and reducing waist size. In fact, combining resistance training with aerobic exercise seems to be the most effective way to slim your waist.

Summary: Resistance training can prevent the loss of muscle mass that often occurs with diets, which can help maintain metabolic rate and reduce waist circumference.

9. Do Standing Exercises Instead of Sitting:

Performing foot exercises can benefit health rather than performing the same exercises while sitting or using weight machines. When standing, you activate more muscles to maintain balance and support your weight. Therefore, you will spend more energy while exercising. A study comparing the effects of standing and sitting exercises showed that some standing exercises increased muscle activation by 7-25%, compared to the sitting exercise session. Another study suggested that standing can improve breathing, compared to the sitting workout. Although this may seem like a small difference, it can strengthen the middle section and it is worth a try.

Summary: Stationary exercise instead of sitting can burn more calories, activate more muscles and improve oxygenation and breathing.

10. Add Apple Cider Vinegar to the Diet:

Apple cider vinegar is linked to several impressive health benefits, most of which are mainly attributed to its acetic acid content. Several animal studies have suggested that acetic acid may reduce the accumulation of body fat. Although studies in humans in this area are not enough, a study in obese men showed that taking a tablespoon of apple cider vinegar every day for 12 weeks reduced their waistline by 0.5 inches (1.4 cm), on average.

Summary: Apple cider vinegar is mainly composed of acetic acid, a compound that can reduce the accumulation of body fat.

11. Walk at Least 30 Minutes Every Day:

A combination of diet and exercise is probably the most effective way to achieve weight loss and improve overall health. Interestingly, studies have shown that it is not necessary to exercise vigorously to obtain health benefits. Regular and energetic walks have been shown to effectively reduce total body fat and fat located around the abdomen. In fact, walking quickly for 30-40 minutes (about 7,500 steps) per day has been linked to a significant reduction in dangerous abdominal fat and a thinner waist.

Summary: Walking for 30 minutes a day can thin your waist and prevent the accumulation of dangerous abdominal fat.

12. Avoid Liquid Calories:

Sugary soda, fruit juices and energy drinks are generally loaded with sugar and liquid calories. It is also very easy to drink large amounts at a time, resulting in an abundance of empty calories. The issue with liquid calories is that your brain does not record them as if it records solid calories. Therefore, you will end up consuming these calories in addition to everything you eat or drink. One study showed that each daily serving of a sugary drink increased the risk of obesity by a huge 60% in children. These drinks generally contain significant amounts of fructose, which has been linked directly to belly fat gain.

Summary: The brain does not record liquid calories as it records solid calories. Therefore, they are added additionally to everything else that is consumed and contributes to weight gain.

13. Eat Whole Foods with Only One Ingredient:

The best dietary advice that can be given to someone is to base their diet on eating more whole foods, with only one ingredient. Whole foods are loaded with nutrients such as fiber, water, vitamins and minerals. This makes it very difficult to consume these foods, some of which even have their own benefits to prevent weight gain. Try to eat many whole grains, nuts, legumes, fruits, vegetables, dairy products, raw fish and meat.

Summary: All, single ingredient foods are loaded with nutrients, and it is difficult for them to eat too much.

14. Drink Water:

 There are at least three ways in which water can help achieve a flat abdomen. First, it can help with weight loss by temporarily increasing the metabolic rate. In fact, drinking water can increase total energy expenditure by up to 100 calories per day. Second, drinking water before meals can make you feel fuller, so you will ultimately eat fewer calories. Third, it can help relieve constipation and reduce belly swelling. It is suggested to drink a large glass of water before each meal. This can help reach the goal.

Summary: Drinking water can increase the metabolic rate, make you feel full and help relieve constipation, all of which can contribute to achieving the goal of having a flatter abdomen.

15. Practice Consciously Eating:

Consciously eating is a technique that helps to recognize and cope with emotions and physical sensations regarding food and hunger. It’s about slowing down, eating without distraction, focusing on the signs of physical hunger and eating only until you feel full. Most studies agree that conscious eating helps you lose weight by changing eating behavior and reducing stress-related behavior, such as anxiety and binge eating. In addition, it is more likely to help you maintain weight in the long term, as it focuses on behavior change.

Summary: By eating consciously, you can focus on physical hunger and eat only until you are satisfied. Which reduces the risk of eating from stress or anxiety.

16. Avoid Swallowing Air and Gases:

The major source of gas in the diet is carbonated drinks such as soda. The bubbles in these drinks contain carbon dioxide, which is released from the liquid in the stomach. This can cause bloating or bloating. This can also happen when you chew gum, drink it through a cigarette or talk while eating. Eating in silence, drinking from a glass and changing carbonated drinks with water can help achieve a flatter abdomen.

Summary: Carbonated drinks and chewing gum can cause bloating in some people.

17. Do High Intensity Training:

A popular way to do high intensity training is to perform very intense activity intervals, such as running, rowing or jumping, with short breaks in the middle. This form of exercise causes the body to burn more fat and increase your metabolic rate, even long after you have finished training. It has been shown that high intensity training has superior effects on fat burning, compared to other types of exercises, and is especially effective for slimming the waist. In addition, this type of exercise takes much less time than other types of exercise, since it can usually be done 10 to 20 minutes.

Summary: High intensity training increases fat burning and metabolic rate, even long after training ends. It is especially effective for thinning the waist.

18. Reduce Stress Levels:

Stress and anxiety are very common, and most people experience them at some time in their lives. Stress is related to the development of many diseases, and is also a common reason why people tend to eat or overeat, often without being hungry in the first place. In addition, stress causes the body to produce cortisol, a stress hormone. Which is known to increase appetite and lead specifically to the storage of fat in the belly. This can be especially damaging in women who already have a wide waistline, as they tend to produce more cortisol in response to stress, which further increases belly fat gain. Try adding some activities to relieve stress to your daily routine, such as yoga or meditation.

Summary: Stress triggers cortisol production, which increases appetite and leads to fat storage in the belly.

19. Eat More Protein:

Protein is the most important nutrient when it comes to weight loss. The body burns more calories to digest protein than for fat or carbohydrates. Therefore, a high protein diet can represent an extra 80 to 100 calories burned per day. Protein-rich diets also reduce appetite, make you feel full and help retain muscle mass during weight loss. In addition, studies have observed that people who eat more protein have a thinner waist than those with less protein intake. The amount of protein needed depends on many factors, such as age, sex and activity level. In general, you should try to get between 20 and 30% of calories from protein based on daily intake. This can be easily achieved by incorporating a source of protein in each meal.

Summary: Protein-rich diets can increase metabolic rate, reduce appetite and help retain muscle mass during weight loss. They are also linked to lower abdominal obesity rates.

20. Tracking Food Intake:

When you are trying to lose weight, it can be useful to control food intake. There are several ways to do this, but the most popular and effective are counting calories, keeping a food diary and taking pictures of the food. You don’t have to do this all the time, but it can be good to track your intake for a few days in a row, every few weeks. This will make you more aware of calorie intake and will allow you to adjust the diet for weight loss if necessary. Studies generally agree that people who track their food intake are more likely to achieve their weight loss goals.

Summary: Tracking food intake from time to time can help you lose weight by making you more aware of your calorie intake.

21. Eat Eggs:

Eggs are healthy, high in protein and have some unique weight loss properties. A large egg is very nutritious and contains only about 77 calories. Some studies have shown that eating breakfast eggs as part of a calorie-restricted diet can cause weight loss up to 65% greater in eight weeks, compared to other types of breakfast foods. It has also been shown that an egg breakfast significantly reduces calorie intake over the next 24 hours, completely involuntarily and effortlessly. In addition, eggs have been shown to be more effective in reducing waist size than other foods with the same caloric content.

Summary: Eggs have well-established weight loss properties and may be more effective in reducing waist circumference than other foods when combined to obtain calories.

22. Get Enough Sleep:

Having a good rest and sleeping long enough is very important for weight loss. Studies have repeatedly shown that sleeping less than five hours a night for adults and less than 10 hours for children is associated with an increased risk of weight gain. In women, having short periods of sleep is constantly linked to increased waist size, compared to those who have a good night’s sleep. Similarly, people who lack sleep are up to 55% more likely to be obese. Fortunately, it has been shown that shifting sleep duration from shorter periods to healthier times helps eradicate these effects.

Summary: Those who do not get enough sleep are much more likely to gain weight and increase waist circumference, compared to those who sleep normal time ranges.

23. Try Intermittent Fasting:

Intermittent fasting is a nutritional method in which you oscillate between eating and fasting for specific amounts of time. The most popular intermittent fasting approaches pose a 24-hour fast two to four times a week or a 16: 8 fast, where time between meals is restricted to eight hours each day, often between lunch and dinner. Usually, this causes fewer calories to be consumed without consciously thinking about it. Although intermittent fasting has only proven effective, for daily calorie restriction in reducing abdominal fat, many people find it easier to stay in intermittent fasting than in traditional weight loss diets.

Summary: Intermittent fasting usually makes you eat fewer calories with little effort by restricting your “window to eat.” It is effective in reducing belly fat and may be easier than following traditional weight loss diets.

24. Fatty Fish Every Week or Drink Fish Oil:

It is usually recommended to eat fatty fish once or twice a week. Fatty fish is very healthy and rich in essential long-chain omega-3 fatty acids and good quality proteins. Protein has been shown to help with weight loss, and studies have suggested that omega-3 fatty acids may also help reduce fat accumulation in the liver and abdominal cavity. If you don’t like to eat fatty fish, you can get long-chain fatty acids, fish oil or fish oil supplements.

Summary: Long-chain omega-3 fatty acids in fatty fish can help reduce the accumulation of fat around the waist.

25. Limit Consumption of Added Sugar:

Added sugar is related to most common diseases in today’s society, including heart disease, type 2 diabetes and fatty liver disease. The intake of added sugar is too high in most societies, and Americans eat about 15 teaspoons of added sugar a day. Studies have shown a direct link between high intake of added sugar and increased waist size, especially in people who drink sugary drinks. Added sugar is hidden in various foods, so it is very important to read the ingredient lists of the foods.

Summary: Added sugar has a direct link to the increase in waist circumference, especially in those who regularly consume sugary drinks.

26. Replace Some Fats with Coconut Oil:

Coconut oil contains a unique combination of fatty acids. It is one of the few foods rich in medium chain triglycerides (TCM). Studies have shown that replacing dietary fat with TCM can increase energy expenditure and make you feel fuller. In addition, it has been shown that coconut oil reduces waist size more effectively than other types of fat. Keep in mind that coconut oil is still a fat with only 9 calories per gram. Therefore, it is important not only to add coconut oil to the diet, but to substitute other sources of fat with it.

Summary: Coconut oil is rich in medium chain triglycerides. Replacing other fats with coconut oil can increase energy expenditure, make you feel full and reduce waist circumference.

27. Strengthen the Middle Zone:

Abdominals and other abdominal exercises can benefit both overall health and appearance. By doing regular basic exercises, the abdominal muscle mass is strengthened and increased, which can prevent backaches caused by improper posture. A middle toned area will also improve posture and support the spine, allowing you to look taller and more assertive. In addition, basic exercises help strengthen the muscles that support the belly, making it appear thinner. Try to do basic exercises that involve all the muscles in the middle area, such as irons or Pilates rotations.

Summary: By strengthening your middle zone, you are training the muscles that support your abdomen. By having well-trained abdominal muscles, you will look taller, safer and leaner.

28. Drink Coffee or Green Tea (Without Sugar):

Sugar-free coffee and green teas are among the healthiest drinks in the world. It has been shown that coffee consumption increases the number of calories burned from approximately 3 to 11%. Similarly, it has been shown that drinking tea or taking green tea extract supplements increases fat burning up to 17% and calorie expenditure by 4%. This includes green tea, black tea and oolong tea. Most importantly, some studies in animals and humans have shown that drinking coffee and tea can reduce the risk of belly fat accumulation, helping to reduce waist size.

Summary: Drinking coffee or tea without sugar can increase fat burning and reduce waist size.

29. Don’t Drink Too Much Alcohol:

Alcohol contains seven calories per gram, which partly explains why alcoholic beverages are usually high in liquid calories. For every ounce, beer contains a similar number of calories as a sugary soda, while red wine contains twice as much for every ounce. Although moderate alcohol consumption is unlikely to affect weight gain, excessive alcohol consumption is related to weight gain, especially around the middle section. If you want a flat abdomen, you should try to reduce or eliminate alcoholic beverages.

Summary: Excessive alcohol consumption can contribute to weight gain, especially around the abdomen.

30. Add Additional Activity on a Daily Basis:

You can easily strain additional activity during the day by increasing the amount of activities that are not considered exercise. This involves walking, standing, moving, and basically everything that is not physical training, sleeping and eating. Studies have shown that just standing, moving or walking can increase calories burned five to six times, compared to inactivity. One study suggested that moving, walking and standing could burn up to 2,000 additional calories a day, depending on weight and activity level. Set the goal of walking while talking on the phone, getting up regularly, working at a standing desk or taking the stairs whenever possible.

Summary: Increasing the amount of activity while not exercising can significantly increase the number of calories burned daily.

Bring the Message Home:

As you can see, there are many strategies that can help you achieve your goal of getting a flat abdomen. By incorporating some of the tips mentioned above in your daily routine, you can reach your goal sooner than you think. Keep in mind that it may take some time and effort, but everything will be worth it in the end if done correctly.

 

Altai Balance Review-Don’t Buy Until Read This! Truth Here!

If your blood sugar levels and blood pressure levels are higher than the normal range, then it is the time to take initiative and seek help of healthcare professionals. In most of the cases, some health complications or ailments are the primary cause of such symptoms. With prior diet and food supplements you can take control of your higher blood pressure and glucose levels in bloodstream. Altai Balance is one such food supplement designed to regulate the blood sugar levels and blood pressure naturally. This is the formula that reduces the bad cholesterol or LDL level form your body and increases the HDL or Good Cholesterol level.

Altai Balance is also effective for people with diabetes as it helps in reversing the insulin resistance and optimizes the blood sugar levels naturally. Altai Balance is the dual action formula that focuses on neutralizing the cholesterol levels in body and improves blood pressure levels, while minimizing the blood sugar levels and reverses the insulin resistance. It is the formula that also supports you in weight loss and allows you to achieve slimmer and trimmer body quickly. This is the formula that takes your wellbeing to another level and helps you to lead a healthy lifestyle.

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Overview of Altai Balance

Altai Balance is the dietary supplement that is designed to alleviate and eliminate the unwanted symptoms of some serious ailments. These symptoms include hypertension, elevated blood sugar levels, insulin resistance and higher level of bad cholesterol in body. All these symptoms are well managed and controlled by one single formula and it is designed using natural substances that cause no negative effects to your health and body. Apart from treating all these symptoms naturally, the formula also improvises the causative diseases. It focuses on lowering the blood pressure and hypertension efficiently, while reducing LDL levels and promoting good cholesterol levels to reduce the risk of heart attacks or heart failure.

Besides, Altai Balance also aims to regulate the blood sugar levels and reverses the insulin resistance which reduces the risk of developing Type 2 diabetes. It even stimulates the fat burning process of your body and contributes towards healthy and steady weight loss.

Altai Balance Ingredients

Altai Balance contains 19 ingredients which have been shown by science to be effective at improving your health, specifically optimizing blood sugar levels. It contains herbal extracts, plants and minerals and vitamins that are high in antioxidants. For this reason, the product has a very excellent detoxifying effect on you which is how it supports overall health and wellness. That being said, below is a look at the main ingredients of this formula:

Vitamin C – promotes high HDL cholesterol levels and controls blood sugar


Vitamin E – improves glycemic control. What’s more, this vitamin decreases oxidative stress and levels of ALT in plasma for improving insulin sensitivity


Zinc – prevents zinc deficiency and helps with insulin production along with lowering risk of diabetes


Magnesium – plays an essential role in controlling diabetes and improving insulin functionality


Chromium – this ingredients in Altai Balance improves blood sugar levels and insulin response


Cinnamon bark extract – lowers bad cholesterol, combats insulin resistance, as well as decreases high blood sugar


Biotin – controls blood sugar levels just as insulin does


Manganese – reduces blood sugar levels and prevents diabetes


Licorice root extract – has antidiabetic and anti-inflammatory properties


Other ingredients – ingredients such as banaba leaf extract, taurine, bitter melon and juniper berries extract have also been included among others

What are the Doses of Altai Balance?

The daily doing of the formula is mentioned on the label of the formula. The manufacturer has mentioned complete guidelines regarding the daily dosing of it. Users are required to follow the instructions carefully and consume it accordingly. Apart from the instructions from manufacturer, you also need to seek help of healthcare professionals. You need to use the formula under their supervision and ensure to follow the instructions of dosing provided by your doctor. You need to consume it accordingly nd avoid overdosing.

Is it Safe? Are there any side effects?

Altai Balance has been taken by thousands of folks with no reported side effects. The only side effects is having to spend money on new tight-fitting sexy clothing, or cancel your gym membership. And Altai Balance is a lot safer than starvation diets or hours of high intensity cardio at the gym because you are restoring your body’s natural response rather than disrupting it further. Addressing your blood sugar worries is the single most important thing you can do right now for long-lasting result now and into old age.

Altai Balance is safer than your daily multivitamin. It has natural ingredients and they’re extremely high quality, manufactured at an FDA-inspected, state-of-the-art facility, it’s on the latest equipment and then on top of that they’re put through additional third-party inspections and quality control so you can rest assured that Altai Balance is Safe.

How much does Altai Balance Natural Blood Sugar Formula cost?

1 Bottle: $49 + $9.95 Shipping


3 Bottles: $117 + $9.95 Shipping


6 Bottles: $204 + $9.95 Shipping

Each bottle contains a supply for 30 days and comes with a 60-day return and cash back guarantee.

Where to Order Altai Balance?

Interested buyers can only purchase the monthly supply of Altai Balance online as it is not available at any retail store offline. You need to visit its official website of the formula to place an order for the monthly supply.

Information about Creator:

Email: contact@altaibalance.org

Phone (US): 302-404-2568

Phone (International): 1-302-404-2568

Mailing Address: 1301 Ridgeview Drive, McHenry, IL 60050

Conclusion

Unlike many supplements that you commonly see, Altai Balance is a complete formula that improves health in many ways. Sugar level balancing is just one benefit of these pills and in reality, it works on all body functions and collectively uplifts them. It works on the user’s mood and improves it, it also improves work performance and cognitive abilities. What more to say; it is safe, easy to use and an affordable supplement that is a real-time help for diabetic people or people who are at risk of diabetes. Select the number of bottles that you fall into your budget and usage. Try this product risk-free on a discounted price before it runs out of stock.

 

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And one more thing…

You have an amazing benefit to use this 100% money back guarantee for the first 60 days of your purchase. If you aren’t satisfied or not benefited by the product, then you can claim your 100% refund immediately.

With a 100% money-back guarantee policy, the supplements are definitely worth a try!

Go ahead and place the order of Altai Balance Today.

7 Simple Ways to Whiten Your Teeth Naturally!

In 2015, Americans spent more than $ 11 billion on teeth whitening, including more than $ 1.4 billion on home whitening products. There are a lot of products to choose from when it comes to teeth whitening. However, most whitening products use teeth whitening chemicals, which concerns many people. If you want whiter teeth, but you also want to avoid chemicals, then this article lists many options that are natural and safe.

What Causes Teeth to Appear Yellow?

There are multiple factors that cause the teeth to become opaque and lose their bright white color. Certain foods can stain enamel, which is the outermost layer of teeth. In addition, the buildup of plaque on the teeth can make them appear yellow. This type of discoloration can usually be treated with regular cleaning and whitening remedies. However, sometimes the teeth appear yellow because the hard enamel has eroded, revealing the dentin underneath. Dentin is a naturally yellow bone tissue found under enamel.

Here are 7 Simple Ways in Which You Can Naturally Whiten Your Teeth:
1. Rinse with Oil or “Oil Pulling”:

Rinse with oil or Oil Pulling is a traditional Indian folk remedy to improve oral hygiene and eliminate toxins from the body. The practice involves whipping the oil around the mouth to eliminate bacteria, which can become plaque and make the teeth look yellow. Traditionally, Indians used sunflower or sesame oil for oil pulling, but any oil would work. Coconut oil is a popular option because it has a pleasant taste and offers many additional health benefits.

“Coconut oil is also high in lauric acid, which is known for its ability to reduce inflammation and kill bacteria”.

Some studies have shown that daily oil pulling effectively reduces bacteria in the mouth, along with plaque and gingivitis. The Streptococcus mutans is one of the main types of bacteria in the mouth that cause plaque and gingivitis. One study found that daily shake with sesame oil significantly reduced Streptococcus mutans in saliva in just one week. Unfortunately, there are no scientific studies that show that oil pulling whitens teeth. However, it is a safe practice and definitely worth a try. Many people claim that their teeth are whiter and brighter after pulling do the oil pulling regularly. To make the oil pulling, put 1 tablespoon of coconut oil in the mouth and rinse it with the oil through the teeth. Coconut oil is solid at room temperature, so you may have to wait a few seconds for it to melt. Continue rinsing with the oil for 15 to 20 minutes. Be sure to spit coconut oil in a toilet or trash, as it could return to the solid form when it reaches the drain pipes and cause an obstruction. Unlike many other teeth whitening methods, oil pulling with coconut oil does not expose your teeth to acid or other ingredients that erode enamel. This means that it is safe to do it daily.

Summary: Oil pulling with coconut oil involves beating the oil in your mouth for 15 to 20 minutes to remove the bacteria. Practicing this daily can reduce plaque and whiten teeth.

2. Use the Brush with Baking Soda:

Baking soda has natural whitening properties, making it a popular ingredient in commercial toothpaste. It is a mild abrasive that can help remove surface stains on teeth. In addition, sodium bicarbonate creates an alkaline environment in the mouth, which prevents bacteria from growing. This is not a remedy for teeth whitening at night, but you should notice a difference in the appearance of teeth over time. Science has not yet shown that brushing with sodium bicarbonate can whiten teeth, but several studies show that toothpaste with sodium bicarbonate has a significant whitening effect. One study found that toothpastes containing sodium bicarbonate were significantly more effective in removing yellow stains from teeth than standard toothpastes without sodium bicarbonate. The higher the bicarbonate concentration, the greater the effect. In addition, a review of five studies showed that toothpastes containing sodium bicarbonate removed plaque from teeth more effectively than toothpastes without sodium bicarbonate. To use this remedy, mix 1 teaspoon of baking soda with 2 teaspoons of water and brush your teeth with the paste. You can do this a few times a week.

Summary: Brushing with a paste made with baking soda and water can reduce bacteria in the mouth and eliminate surface stains.

3. Use Hydrogen Peroxide:

Hydrogen peroxide is a natural bleaching agent that also kills bacteria in the mouth. In fact, people have been using hydrogen peroxide for years to disinfect wounds due to their ability to kill bacteria. Many commercial bleaching products contain hydrogen peroxide, although in a much higher concentration than what you will use. Unfortunately, there are no studies that show the effects of rinsing or brushing with hydrogen peroxide alone, but several studies have analyzed commercial toothpastes that contain peroxide. One study found that a toothpaste containing sodium bicarbonate and 1% hydrogen peroxide led to significantly whiter teeth. Another study found that brushing with a commercial toothpaste containing sodium bicarbonate and peroxide twice a day resulted in 62% whiter teeth in six weeks. However, there are some questions regarding the safety of hydrogen peroxide. While very dilute concentrations appear to be safe, strong concentrations or excessive use can cause gum irritation and tooth sensitivity. There is also concern that high doses can cause cancer, but this has not been proven. One way to use hydrogen peroxide is like a mouthwash before brushing your teeth. Make sure you are using a 1.5% or 3% solution to avoid side effects. The most common concentration of hydrogen peroxide in pharmacies is a 3% solution. You can easily dilute this concentration to 1.5% by mixing equal parts of peroxide and water. Another way to use hydrogen peroxide is to mix it with baking soda to make a toothpaste. Combine 2 teaspoons of hydrogen peroxide with 1 teaspoon of baking soda and gently brush your teeth with the mixture. Limit the use of this homemade paste a few times a week, since excessive use can erode tooth enamel.

Summary: Hydrogen peroxide is a natural bleaching agent and can kill bacteria in the mouth. You can use it as a mouthwash or mix it with baking soda to form a whitening toothpaste.

4. Apple Cider Vinegar:

Apple cider vinegar has been used for centuries as a disinfectant and natural cleaning product. Acetic acid, which is the main active ingredient in apple cider vinegar, effectively kills bacteria. The antibacterial property of vinegar is what makes it useful for cleaning the mouth and teeth whitening. A study in cow teeth found that apple cider vinegar has a whitening effect on teeth. However, they also found that vinegar can soften teeth. The acetic acid in vinegar has the potential to erode enamel on teeth. For this reason, you should not use apple cider vinegar every day. You should also limit the amount of time that apple cider vinegar is in contact with the teeth. To use it as a mouthwash, it is recommended to dilute it with water and shake it in the mouth for several minutes. Be sure to rinse your mouth with running water afterwards.

Summary: Apple cider vinegar has antibacterial properties that can help whiten teeth. However, excessive use of vinegar can also erode enamel on teeth, so its use should be limited to a couple of times per week.

5. Consumption of Fruits and Vegetables:

A diet rich in fruits and vegetables can be good for your body and your teeth. While they don’t replace tooth brushing, crunchy and raw fruits and vegetables can help rub plaque while chewing. In particular, strawberries and pineapple are two fruits that have been claimed to help whiten teeth.

Strawberries:

Teeth whitening with a mixture of strawberries and baking soda is a natural remedy that has been popularized by celebrities.


Proponents of this method claim that the malic acid found in strawberries will eliminate discoloration in the teeth, while baking soda disguises stains.


However, this remedy has not been fully supported by science.


While strawberries can help exfoliate the teeth and make them appear whiter, it is unlikely that they will penetrate the stains on the teeth.


A recent study found that a mixture of strawberries and baking soda produced very few color changes in the teeth, compared to commercial whitening products.


If you decide to give this method a try, limit its use to some times per week.


Despite studies showing that a strawberry and baking soda paste has a minimal effect on tooth enamel, excessive use could cause damage.


To use this remedy, you must crush a fresh strawberry, combine it with baking soda and brush the mixture on your teeth.

Pineapple:

Some claim that pineapple can whiten teeth.


One study found that a toothpaste containing bromelain, an enzyme found in pineapples, was significantly more effective in removing tooth stains than a standard toothpaste.


However, there is no evidence that eating pineapples has the same effect.

Summary: Certain fruits may have properties that help whiten teeth. Consuming raw fruits and vegetables regularly can help eliminate plaque and keep teeth bright.

6. Prevent Stains on Teeth:

Teeth turn yellow naturally as people get older, but there are some things that can be done to prevent tooth stains.

Limit Dark Foods and Drinks:

Coffee, red wine, soda and dark berries have a reputation for staining your teeth. That doesn’t mean you have to avoid them completely, but you should limit the amount of time these substances are in contact with your teeth.


If possible, drink beverages known for staining the teeth of a straw to avoid direct contact with the teeth.


Also, brush your teeth soon after consuming one of these foods or drinks to limit their effects on the color of your teeth.


Also, avoid smoking and chewing tobacco, which can cause discoloration of the teeth.

Limit Sugar in Your Diet:

If you want whiter teeth, reduce your sugar intake.


A diet rich in sugar promotes the growth of Streptococcus mutans bacteria, the primary type of bacteria that causes plaque and gingivitis.


When a sugary meal is consumed, you should brush your teeth shortly after eating.

Include Plenty of Calcium in Your Diet:

In some cases the discoloration of the teeth is caused by erosion of the tooth enamel and the exposure of the dentin that is underneath, and is yellow in color. Therefore, anything you do to consolidate tooth enamel will help keep pearly white teeth.


Calcium-rich foods, such as milk, cheese and broccoli, can help protect teeth from enamel erosion.

Summary: A healthy diet with enough calcium can help prevent teeth from turning yellow. Brushing your teeth soon after eating can also help prevent stains.

7. Do not Underestimate the Value of Brushing and Flossing:

While in some cases the discoloration of the teeth occurs naturally with age, it is largely a result of plaque buildup.7 simple ways to whiten your teeth naturally. Regular brushing and flossing can help your teeth stay white by reducing bacteria in the mouth and preventing plaque buildup. Toothpaste gently rubs stains on teeth, and flossing removes bacteria that cause plaque. Regular dental cleanings can also help keep teeth clean and white.

Summary: Daily brushing and flossing, along with regular cleaning at the dentist’s office, prevent yellow plaque buildup on your teeth.

 Other Methods That Have Not Been Tested:

There are some other natural methods for teeth whitening, but there is no scientific evidence to prove that they are effective or safe.

Here are Some of the Methods that Have Not Been Tested:

Activated carbon: Brushing with powdered coal supposedly removes toxins from the mouth and removes stains from the teeth.


Kaolin clay: Proponents of this method claim that brushing with clay helps remove stains from teeth.


Fruit peels: Rubbing orange, lemon or banana peels on the teeth is said to make them whiter.

Proponents of these methods claim that they make teeth significantly whiter, but no studies have evaluated their effectiveness. This also means that no side effects have been tested when used on teeth. Activated carbon, kaolin clay and fruit peels can help whiten teeth, but no studies have evaluated the safety or effectiveness of these methods.

Bring the Message Home:

There are several natural methods to help whiten teeth. Most of these remedies work by gently removing superficial stains on teeth. However, most dentists offer whitening treatments that are much stronger than these natural remedies. They involve teeth whitening, which can be more effective for severe tooth discoloration.

 

Can You Cure Hypertension? The Miracle of the DASH Diet!

Have you ever wondered why your blood pressure doesn’t seem to go down? Perhaps you are not eating as you should. You would be surprised to know the great effects of a proper diet in the treatment of hypertension! In the USA. Around 75 million people have hypertension. The incredible thing is that there are more people dying from cardiovascular diseases related to hypertension, than those who die from the three deadliest diseases combined.

As if that were not enough, it is also expected that by 2015, 156 billion people worldwide will live with this condition. [1] The good news is that the US National Institutes of Health created a special dietary plan for hypertensive and pre-hypertensive patients called “The DASH Diet” ( Food Approaches to Stop Hypertension – for its acronym in English). This plan is based on research studies sponsored by the institute, and apart from its great effectiveness in lowering blood pressure, it also offers other benefits [2] such as improving cholesterol levels and reducing the risk of developing other cardiovascular diseases. Since hypertension can have several origins, there is no single solution to treat it. However, it has been shown that a healthy and low sodium diet (such as DASH) is crucial for maintaining adequate blood pressure levels.

What is it About?

The DASH diet emphasizes vegetables, fruits, low-fat dairy products and moderate amounts of whole grains, fish, poultry and nuts. In addition to the standard DASH diet, there is also an even lower sodium version of the diet. You can choose the version of the diet that meets your health needs:

Standard diet: You can consume up to 2,300 milligrams (mg) of sodium per day.


Low sodium diet: You can consume up to 1,500 mg of sodium per day.

Both versions of the DASH diet aim to reduce the amount of sodium in your diet compared to what you could get in a typical American diet, which can amount to 3,400 mg of sodium a day or even more. In addition to helping treat hypertension, it can help you lose weight due to the high nutritional quality it offers and its caloric characteristics. Losing weight is essential for hypertensive patients who are overweight or obese as it has been proven that a decrease in it contributes to the regulation of blood pressure. If this is your case, we recommend reading how many calories should I eat to lose weight?

What to Eat?

Both versions of the DASH diet include whole grains, fruits, vegetables and low-fat dairy products. The DASH diet also includes some fish, poultry and legumes and encourages a small amount of nuts and seeds a few times a week. You can also eat red meat, sweets and fats in small quantities. Here is a look at the recommended portions [3] of each food group for the DASH diet of 2,000 calories per day.

Grains: 6 to 8 Servings a Day:

Is it possible to cure hypertension?  The miracle of the DASH diet. The “Grains” group includes bread, cereals, rice and pasta. Some examples of a serving of grains are:

1 slice of whole wheat bread,


1 ounce dry cereal


1/2 cup cooked cereal, rice or pasta.

It is best to focus on whole grains because they have more fiber and nutrients than refined grains. For example, use brown rice instead of white rice, whole wheat pasta instead of regular pasta and whole grain bread instead of white bread. Look for products labeled “100 percent whole grain” or “100 percent whole wheat.”

Vegetables: 4 to 5 Servings a Day:

Is it possible to cure hypertension?  The miracle of the DASH diet. Tomatoes, carrots, broccoli, sweet potatoes and vegetables are full of fiber, vitamins and minerals such as potassium and magnesium. Some examples of “one serving” are:

1 cup raw green leafy vegetables


1/2 cup cut raw or cooked vegetables.

Do not think of vegetables only as side dishes. Without a doubt, an abundant mixture of vegetables served on brown rice or whole wheat noodles can serve as a main course for a meal. Fresh and frozen vegetables are good options. When buying frozen and canned vegetables, choose those that are labeled low sodium or no added salt.

Fruits: 4 to 5 Servings a Day:

Is it possible to cure hypertension?  The miracle of the DASH diet. Many fruits need little preparation to become a healthy part of a meal or snack. Like vegetables, they are full of fiber, potassium and magnesium and are typically low in fat. Some examples of a portion are:

1/2 cup frozen or canned fresh fruit.


4 ounces of juice

A good idea is to take a piece of fruit with meals and another piece as a snack. Whenever possible, leave the fruits with their peel – those that are edible, of course. If you decide to consume canned fruit or juice, make sure you have no added sugar.

Dairy: 2 to 3 Servings a Day:

Is it possible to cure hypertension?  The miracle of the DASH diet. Milk, yogurt, cheese and other dairy products are the main sources of calcium, vitamin D and protein. The key is to make sure you choose dairy products that are low in fat or fat free, because otherwise they can be an important source of fat (and most of it is saturated). Examples of a portion include:

1 cup skim milk or 1 percent


1 cup low-fat yogurt


1 1/2 ounces partially skimmed cheese.

If you have trouble digesting dairy products, choose lactose-free products or consider taking an over-the-counter product that contains the enzyme lactase, which can reduce or prevent the symptoms of lactose intolerance.

Lean Meats, Poultry and Fish: 6 Servings or Less Per Day:

Meat can be a rich source of protein, B vitamins, iron and zinc. Choose lean varieties and aim not to consume more than 6 ounces a day. The decrease in meat portions will allow space for more vegetables. It is important to cut the skin and fat of poultry and meat. Then, you can bake or broil them instead of frying them.

Nuts, Seeds and Legumes: 4 to 5 Servings a Week:

Almonds, sunflower seeds, beans, peas, lentils and other foods in this family are good sources of magnesium, potassium and protein.

“They are also full of fiber and phytochemicals, which are plant compounds that can protect against some types of cancer and cardiovascular diseases”.

The service sizes are small and are intended to be consumed only a few times a week because these foods are high in calories. Examples of a portion include:

1/3 cup nuts


2 tablespoons of seeds


1/2 cup cooked beans or peas

Fats and Oils: 2 to 3 Servings a Day:

Fat helps the body absorb essential vitamins and is related to the proper functioning of the immune system. Despite these benefits, an excess of them increases the risk of heart disease, diabetes and obesity. The DASH diet strives for a healthy balance by limiting total fat to less than 30 percent of daily fat calories, with a focus on healthy monounsaturated fats. Examples of a portion include:

1 teaspoon soft margarine


1 tablespoon mayonnaise


2 tablespoons of dressing

Other Recommendations:

Artificial sweeteners such as aspartame (NutraSweet, Equal) and sucralose (Splenda) can help satisfy your taste while saving sugar. But remember that you still have to use them sensibly. Drinking too much alcohol can increase blood pressure. The Dietary Guidelines for Americans recommend that men limit alcohol to no more than two drinks a day and women to one or less. Physical activity is also important. It promotes heart health and helps achieve overall fitness, so that you are not panting after climbing a simple set of stairs. You can reduce your blood pressure if you exercise regularly – at least 60 minutes every day, or 150 minutes per week – Here you can see a list of The 13 exercises that burn the most calories.

 

5 Excellent Rules that Helps You to be Healthy and Active!

Staying healthy often seems incredibly complicated. There are advertisements everywhere and several experts who give conflicting advice. However … being healthy doesn’t necessarily have to be complicated. People remained much healthier in the past, before all diet products and “healthy products” took over our society. The rules have not changed since then … our genetics are the same and what worked for people in those times can also work for us now. To have optimal health, lose weight and feel better every day, all you need to do is follow these 5 simple rules.

1. Do Not Introduce Toxic Things into Your Body:

There are so many things in the environment that are toxic to our bodies. Given the addictive nature of some of these things, it is often very difficult for people to avoid them. This includes the usual suspects such as cigarettes, alcohol and hallucinogenic drugs. If you have a problem with one of those … then diet and exercise are the least of your worries. Alcohol is fine in moderation for those who can tolerate it, but tobacco and hallucinogenic drugs are bad for everyone. But what is much more common today is to eat unhealthy foods, which lead to diseases. If you want to have optimal health, what you need is to reduce the consumption of these foods. Probably, the most effective (if not the only) change you can make to improve your diet is to decrease processed and packaged foods. This can be difficult, because many of these foods have been altered by so-called food engineers to make them as addictive as possible. As for the specific ingredients, the added sugars are by far the worst. This includes sucrose and high fructose corn syrup. Both can wreak havoc on your metabolism when consumed in excess, although some people can tolerate moderate amounts. Avoiding wheat can also be of critical importance and this includes whole wheat … which can lead to all kinds of problems. So, it is a good idea to avoid all the fats that require chemicals and that are produced in factories … this includes artificial trans fats, as well as refined seeds and vegetable oils such as soy, corn and sunflower oils.

Summary: You cannot stay healthy if you keep introducing into your body the things that give rise to diseases. This includes the usual suspects such as tobacco and alcohol, as well as certain foods and ingredients.

2. Lift Weights and Stay Active:

It is extremely important for optimal health that you use your muscles. No … it’s not just so you can have a steel abdomen and a bulging vein in your biceps. Lifting weights and exercising goes well beyond just looking good. It is true … if you exercise, it is almost guaranteed that you will improve your appearance and look more attractive to the opposite sex. But these benefits are just the tip of the iceberg … exercise is also crucial for your body, brain and hormones to function optimally. Lifting weights lowers blood sugar and insulin levels, improves cholesterol and lowers triglycerides. It also increases testosterone and growth hormone levels, both associated with greater well-being. Then weightlifting (and other forms of exercise) can help reduce depression and the risk of all kinds of chronic diseases, including obesity, type II diabetes, cardiovascular disease, Alzheimer’s and many more. Exercise can also help you lose fat, especially if it is combined with a healthy diet. Not only because it burns calories, but because it improves your hormonal state and the general function of your body. Fortunately, there are many ways to exercise. You don’t have to be in a gym. At any time you can do all these things for free in the comfort of your own home if you search on Google or YouTube “exercises to lose weight” or something similar. It is also important to always go out and stay active, especially if you can sunbathe while you are outside (for being a natural source of vitamin D). Walking is a good option and a very underestimated form of exercise. The key is to choose something you like and that you can keep in the long term. If you are completely out of shape or have a medical problem, it is a good idea to talk to a doctor or qualified health professional before starting a new training program.

Summary: Exercise not only makes you look better, but also improves your hormonal status, makes you feel better and reduces the risk of all kinds of diseases.

3. Sleep like a Baby:

Sleep is very important for overall health and studies show that sleep deprivation correlates with many diseases, including obesity and heart disease.

“It is highly recommended to take the time to sleep well and have a quality sleep”.

If you feel that you cannot sleep properly for some reason, you should see a doctor. Sleep disorders such as sleep apnea and others are very common and in many cases can be easily treated.

Here are Some Effective Ways to Improve Sleep:

Do not drink coffee at the end of the day.


Try to go to bed and wake up at similar times each day.


Sleep in complete darkness, without artificial lighting.


Dim the lights in your house a few hours before bedtime.


You can get more tips in online search engines.

Summary: Having a quality dream can improve your health in more ways than you can imagine. You will surely feel better both physically and mentally and at the same time reduce the risk of all kinds of health problems.

4. Avoid Excess Stress:

Being healthy is more than just taking care of the diet, exercising and ensuring sleep. The way we feel and how we think is also very important … and being stressed all the time is a recipe for disaster. Excess stress can raise cortisol levels and cause serious harmful effects on the metabolism. It can increase cravings for junk food, fat in the abdominal area and increase the risk of all kinds of diseases. There is also evidence that stress is an important factor in depression, which is a massive health problem today. In order to reduce stress and try to simplify your life, I suggest you do some exercise, practice deep breathing techniques and perhaps meditation. If you simply cannot handle the burdens of everyday life without becoming excessively stressed, consider seeing a psychologist. There are many ways to learn to deal with stress. Overcoming stress not only makes you healthier, it will also improve your life in other ways. Going through life worried, anxious and never being able to relax and enjoy is a great waste.

Summary: Stress can wreak havoc on your health, which leads to weight gain and all kinds of diseases. There are many ways to learn to deal with stress.

5. Nourish your Body with Real Foods:

The simplest and most effective way to eat healthy is to focus only on real foods. Choose unprocessed, whole foods that resemble what they are in nature. It is better to eat a combination of animals and plants … Meat, fish, eggs, vegetables, fruits, nuts, seeds, as well as healthy fats, oils and high-fat dairy products. If you are healthy, thin and active, then eating whole unrefined carbohydrates is fully recommended. This includes potatoes, sweet potatoes, legumes and gluten-free grains such as oatmeal and rice. However … if in your case you are overweight / obese or have started to suffer from metabolic problems such as diabetes or metabolic syndrome, then reducing the main sources of carbohydrates can help you get dramatic improvements. People can often lose a lot of weight simply by reducing carbohydrates, because they unconsciously start eating less. Whatever you do, make an effort to choose whole unprocessed foods, rather than foods that look like they were made in a factory.

You must Include These Habits in Your Lifestyle:

It is important to keep in mind that the “diet” mentality is a bad idea, because it almost never works in the long term. For this reason, it is essential to aspire to a lifestyle change. Being healthy is a marathon, it’s not just a race. It takes time … and you need to stay with good habits for a lifetime.

 

7 Amazing Benefits of Eggplants for Health Support!

Eggplants, also known as Solanum melongena, belong to the plant family and are used in many different dishes around the world. Although often considered a vegetable, they are technically a fruit, as they grow from a flowering plant and contain seeds. There are many diversities that vary in size and color. And while eggplants with deep purple skin are more common, they can also be red, green or even black. In addition to bringing a unique texture and a mild flavor to recipes, eggplant brings a number of important health benefits.

1. Rich in Many Nutrients:

Eggplants are a nutrient dense food, which means they contain a good amount of vitamins, minerals and fiber in a few calories. One cup (82 grams) of raw eggplant contains the following nutrients (2):

Calories: 20


Carbohydrates: 5 grams


Fiber: 3 grams


Protein: 1 gram


Manganese: 10% of the RDI


Folic Acid: 5% of the RDI


Potassium: 5% of the RDI


Vitamin K: 4% of the RDI


Vitamin C: 3% of the RDI

Eggplants also contain small amounts of other nutrients, including niacin, magnesium and copper.

Summary: Eggplant provides a good amount of fiber, vitamins and minerals in a few calories.

2. High in Antioxidants:

In addition to containing a variety of vitamins and minerals, eggplants have a high number of antioxidants.

“Antioxidants are substances that help protect the body from damage caused by harmful substances known as free radicals”.

Studies have shown that antioxidants could help prevent many types of chronic diseases, such as heart disease and cancer. Eggplants are especially rich in anthocyanins, a type of pigment with antioxidant properties that is responsible for the vibrant color of eggplant. In particular, an anthocyanin in eggplants called nasunin is especially beneficial. In fact, multiple test tube studies have confirmed that it is effective in protecting cells from the damage that free radicals can cause.

Summary: Eggplants are high in anthocyanins, a pigment with antioxidant properties that can protect against cell damage.

3. It can Reduce the Risk of Heart Disease:

Thanks to its antioxidant content, some studies suggest that eggplants may help reduce the risk of heart disease. One study, in rabbits with high cholesterol they were given 0.3 ounces (10 ml) of eggplant juice daily for two weeks. At the end of the study, they had lower levels of “bad” LDL cholesterol and triglycerides, such blood markers can lead to an increased risk of heart disease when they are elevated. Other studies have shown that eggplants can have a protective effect on the heart. In one study, the animals fed on raw or grilled eggplant for 30 days. In both cases the animals improved cardiac function and reduced the possibility of heart attack. While these results are promising, it is important to note that current research is limited to animals and studies in test tubes. More research is needed to assess how eggplants can affect heart health in humans.

Summary: Some animal studies have found that eggplants can improve cardiac function and can also reduce levels of “bad” LDL cholesterol and triglycerides, although research in humans is necessary.

4. Could Help with Weight Loss:

Eggplants have high fiber content and low calorie content, so it is an excellent idea to add it to any weight loss regimen. Fiber moves through the digestive tract slowly and can help satisfaction and satiety, reducing additional calorie intake. Each cup (82 grams) of raw eggplant contains 3 grams of fiber and only 20 calories. In addition, eggplants are often used as a primary source of fiber and low in calories to replace ingredients that contain more calories in recipes.

Summary: Eggplant is rich in fiber but low in calories, both can help promote weight loss. It can also be used instead of higher calorie ingredients.

6. May have Cancer Benefits:

Eggplant contains several substances that show potential effects in the fight against cancer cells. For example, glycosides solasodine ramnosil (GSR) is a type of compound found in some morilla plants, including eggplant. Some animal studies have shown that GSRs can cause death in cancer cells and can also help reduce the recurrence of certain types of cancer. Although research on the subject is limited, GSRs have been shown to be especially effective against skin cancer when applied directly to the skin. In addition, several studies have found that eating more fruits and vegetables, such as eggplant, can protect against certain types of cancer. A review of approximately 200 studies found that eating fruits and vegetables was associated with protection against pancreatic, stomach, colorectal, bladder, cervical and breast cancer. However, more research is needed to determine how the compounds found in eggplants can exactly affect cancer in humans.

Summary: Eggplants contain rhamnosyl glycoside solasodine, which test tube studies indicate may help in the treatment of cancer. Eating more fruits and vegetables can also protect against some types of cancer.

7. Very Easy to Add to Your Diet:

Eggplant is incredibly versatile and can easily be incorporated into your diet. You can bake, roast or sauté and enjoy with a drizzle of olive oil and a small touch of seasoning. It can also be used as a replacement for low-calorie foods with high-calorie foods. This can reduce your calorie and carbohydrate intake, while increasing fiber intake and the nutrient content of your food. Summary: Eggplant is a versatile ingredient that can be prepared and enjoyed in a variety of different ways.

 In Conclusion:

Eggplant is a food rich in fiber and low in calories, rich in nutrients and with many surprising health benefits. They are also incredibly versatile and adapt well too many dishes.

 

14 Healthy Foods That Help with Constipation Problem!

Constipation is a common problem that affects an estimated 20% of the population. The delay of colonic transit, or a decrease in the movement of food through the digestive system, is one of the most common causes. A low fiber diet, old age and physical inactivity can also contribute to constipation. While constipation remedies typically include laxatives, stool softeners, and fiber supplements, the incorporation of regularly increased foods into your diet can be a safe and effective alternative.

1. Apples:

Apples are a good source of fiber, a small apple (5.3 ounces or 149 grams) provides 4 grams of fiber. The fiber passes through the intestines without digesting, helping with the formation of feces and promoting regular bowel movements. Apples also contain a specific type of soluble fiber called pectin, which is known for its laxative effect. In one study, 80 participants with constipation took pectin supplements. After four weeks, pectin accelerated the transit time in the colon, reduced constipation symptoms and even improved digestive health by increasing the amount of beneficial bacteria in the intestine. Apples can be used as a healthy coating for foods such as yogurt and oatmeal or enjoyed on their own as a convenient and nutritious snack.

2. Prunes:

Prunes are often used as a natural laxative for very good reasons. Not only do they contain 2 grams of fiber every ounce (28 grams), but they are also a good source of sorbitol. Sorbitol is a type of sugar alcohol that is not digested so easily in the body.

“It helps relieve constipation by extracting water in the intestines, stimulating bowel movement”.

One review examined four studies that measured the effectiveness of prunes in constipation. It was found that prunes can help soften stool, improve consistency and increase the frequency of going to the bathroom. Another study showed that 40 participants with constipation who received prunes experienced improvements in both the consistency of stool and the frequency of going to the bathroom, compared to participants treated with psyllium fiber supplements. Prunes add a touch of sweetness when used to decorate salads and pilafs.A small glass of sugar-free plum juice can also be a quick and convenient way to get the same benefits found in whole plums with respect to constipation.

3. Kiwi:

Kiwi is especially rich in fiber, which makes it an excellent food to help improve the frequency of going to the bathroom. Only one medium kiwi (2.7 ounces or 76 grams) contains 2.3 grams of fiber. Kiwi has been shown to stimulate movement in the digestive tract, helping to induce bowel movement. In a 2007 study with 33 esthetic and 20 non-esthetic participants, they were given kiwi twice a day for a period of four weeks. The kiwi helped speed up the intestinal transit time, decrease the use of laxatives and improve constipation symptoms. Try adding kiwi to your next smoothie for a tasty and fiber-rich treatment.

4. Flaxseed Seeds:

In addition to its wide variety of health benefits, the high fiber content in flaxseed and its ability to improve the frequency of going to the bathroom definitely make it stand out. Each serving of a tablespoon (10 grams) of flaxseed seeds contains 3 grams of fiber, including a mixture of soluble and insoluble fiber. An animal study supplemented mice with flaxseed for 14 days and studied the effects on constipation. Not only did flaxseed accelerate intestinal transit, but it also increased stool weight and its frequency in normal and esthetic mice. Another study in animals showed that flaxseed can help treat both constipation and diarrhea. It was found that it increased the frequency of feces and also had an antidiarrheal effect, reducing diarrhea by up to 84%. Flaxseed seeds can add extra fiber and texture when sprinkled on oatmeal, yogurt, soups and smoothies.

5. Pears:

Pears can help relieve constipation in different ways. First, it has a high fiber content. An average pear (6.3 ounces or 178 grams) contains 6 grams of fiber, satisfying up to 24% of your daily fiber needs. Pears also have a high content of sorbitol, a sugar alcohol that acts as an osmotic agent to extract water in the intestines and stimulate regular bowel movement. In addition, pears contain fructose, a type of sugar that can only be absorbed in limited quantities. This is due to the way fructose is metabolized in your body. Not only is it absorbed at a slower rate, but also large amounts of fructose can only be metabolized by the liver. In addition, some people may have poor fructose absorption, a condition that affects the body’s ability to absorb fructose. Like sorbitol, non-absorbed fructose acts as a natural laxative by introducing water into the intestines. Pears are incredibly versatile and comfortable to add to your diet. You can include Persians in salads and sandwiches or consume them raw as a sweet snack.

6. Beans:

Most bean varieties are rich in fiber and can help maintain the frequency of going to the bathroom. For example, black beans have 7.5 grams of fiber per half cup of cooked beans (86 grams), while a half cup (91 grams) of cooked white beans contains 9.5 grams of fiber. Beans also contain good amounts of soluble and insoluble fiber, which help relieve constipation in different ways. Soluble fiber absorbs water and forms a gel-like consistency, softening stool and making it easier to pass. On the other hand, insoluble fiber passes intact through the digestive tract and adds volume to the feces. A study in 2016 showed that the inclusion of a mixture of soluble and insoluble fiber in the diet can effectively reduce constipation, while reducing swelling and flatulence. If you are looking for an easy way to increase fiber consumption, beans are a good way to do it. Add them to soups, sauces or side dishes for a delicious portion of fiber.

7. Rhubarb:

Both rhubarb fiber content and natural laxative properties favor the frequency of going to the bathroom. Each stem of rhubarb (1.8 ounces or 51 grams) includes 1 gram of fiber, which is mostly insoluble fiber. Rhubarb also contains a compound called sennoside A, which has a laxative effect on the body. In fact, sennosides are found even in green laxatives as senna. Sennoside A, works by lowering the levels of AQP3, a protein that controls the transport of water in the intestines. The decrease in AQP3 levels translates into greater water absorption, which softens stool and causes bowel movement. Rhubarb can be used in a variety of baked goods, add it to yogurt or even added to oatmeal to give it a touch of flavor.

8. Artichokes:

Research shows that artichokes have a prebiotic effect, which can be beneficial for intestinal health and maintain the frequency of going to the bathroom. Prebiotics are a special type of fiber that works by feeding the good bacteria found in the colon, helping to optimize digestive health. Consuming prebiotics can also help relieve constipation. A review in 2017 examined five studies, included 199 participants, and concluded that prebiotics increased stool frequency and improved consistency. Artichokes, in particular, are a good source of prebiotics that can increase beneficial bacteria in the intestine. One study had 32 participants supplemented with fiber extracted from artichokes. After three weeks, they found that the concentrations of beneficial bacteria had increased, while the amounts of harmful intestinal bacteria had decreased. Another study examined the effects of artichoke leaf extract in 208 participants with irritable bowel syndrome (IBS). Not only do artichokes reduce the incidence of IBS, but they also help normalize bowel patterns. Artichokes are available in fresh form and in containers that can be used in everything from creamy sauces to tasty desserts.

9. Kefir:

Kefir is a fermented milk drink that contains probiotics, a form of healthy intestinal bacteria that can help relieve constipation. Probiotics have been shown to increase stool frequency, improve stool consistency and help reduce intestinal transit time to increase bowel movements. Several studies have shown that kefir, in particular, can promote regularity of going to the bathroom. In one study, 20 participants with constipation were given kefir for four weeks. It was found that kefir decreased the use of laxatives, accelerated intestinal transit, increased frequency and improved stool consistency. An animal study found similar results, demonstrating that kefir increases moisture and volume in feces to reduce constipation. Kefir is the perfect base for smoothies or salad dressings. Alternatively, try to make a probiotic-rich parfait using kefir and cover it with fruits, flaxseed or oatmeal for extra fiber reinforcement.

10. Figs:

Figs are a great way to get more fiber in your diet to encourage regular bowel movements. Dried figs can provide a concentrated dose of fiber. A half cup (75 grams) of dried figs contains 7.5 grams of fiber, which can meet up to 30% of daily fiber needs.  An animal study in 2011 analyzed the effects of fig paste on constipation over a period of three weeks. It was found that fig paste increased stool weight and reduced intestinal transit time, making it an ideal natural remedy for constipation. Another study in humans found that giving fig paste to 40 participants with constipation helped accelerate colon transit, improve stool consistency and relieve abdominal discomfort. While figs can be consumed on their own, it can also be boiled in a tasty sweet that combines very well with bruschetta, pizzas and snacks.

11. Sweet Potatoes:

In addition to providing a series of vitamins and minerals, sweet potatoes also contain a good amount of fiber that can help increase regularity. A medium sweet potato (4 ounces or 114 grams) contains 4 grams of fiber. The fiber found in potatoes is mostly insoluble fiber that also includes some specific types, such as cellulose, lignin and pectin. Thanks to its fiber content, some studies have shown that potatoes can help promote bowel movements. A 2016 study measured the effects of eating potatoes on constipation in 57 patients with leukemia who were receiving chemotherapy. After only four days, most constipation markers had improved, and participants who consumed sweet potatoes had significantly less stress and discomfort than the other group. Sweet potatoes can be crushed, baked, sauteed or roasted and used instead of white potatoes in any of your favorite recipes.

12. Lentils:

This edible vegetable is full of fiber, which is an excellent integration to your diet to relieve constipation. In fact, a half cup (99 grams) of cooked lentils impressively contains 8 grams of fiber. In addition, the consumption of lentils can increase the production of butyric acid, a type of short chain fatty acid found in the colon. Increases movement in the digestive tract to improve bowel movements. An animal study examined the effects of butyrate on the digestive tract and found that it helped accelerate intestinal transit, which makes it a potential treatment for constipation. Lentils add a rich and healthy flavor to both soups and salads, while also providing plenty of fiber and additional health benefits.

13. Chia Seeds:

Only one ounce (28 grams) of chia seeds contains nothing more and nothing less than 11 grams of fiber. In fact, chia seeds are composed of 40% of their weight in fiber, which makes them one of the most dense fiber available foods.  Specifically, chia seeds are a good source of soluble fiber, which absorbs water to form a gel that softens and moistens feces to facilitate passage. One study found that chia seeds could absorb up to 12 times their weight in water, which makes water removal even easier. Try mixing the chia seeds in shakes, puddings and yogurts to add in a few additional grams of soluble fiber.

14. Oat Bran:

Oat bran is a type of whole grain produced from the outer shell of oat bran. Although it is not as widely consumed as rolled or usual oats, oat bran contains much more fiber. Only one third of a cup (31 grams) of oat bran contains about 5 grams of fiber, which is approximately 43% more than traditional oatmeal varieties. In one study, 15 elderly people were fed oat bran for a period of 12 weeks and the results were compared with a group that was not fed oat bran. Not only was oat bran well tolerated, but it also helped participants maintain their body weight and decreased the use of laxatives by 59%, making it a safe and effective natural remedy for constipation. Although oatmeal and oat bran come from the same grain of oats, they vary in terms of texture and flavor. Oat bran works especially well when used in recipes such as granola and bread mixes.

In Conclusion:

Constipation is a common problem that affects most people at some time. Although medications and supplements can help, achieving regularity is possible for most people on a fiber-rich and healthy diet, in addition to some foods that increase the frequency of going to the bathroom. Including some portions of these foods each day, along with plenty of water and regular physical activity, can help increase the frequency, improve stool consistency and eliminate constipation once and for all.

 

6 Nutritious Foods That can Help to Reduce Anxiety!

Anxiety is a common problem for many people. It is a disorder characterized by constant worry and nervousness, and is sometimes related to problems in brain health. Medications are often required to treat it. Apart from medication, there are several strategies you can use to reduce symptoms caused by anxiety, from exercise to deep breathing. In addition, there are some foods that by consuming them frequently can help you reduce the severity of your symptoms, mainly due to their properties that improve brain health. Here are 6 foods and drinks that according to scientific studies can help you alleviate the symptoms of anxiety.

1. Salmon:

Salmon can be effective in reducing anxiety. It contains nutrients that promote brain health, including vitamin D and omega-3 fatty acids eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). EPA and DHA can help regulate the neurotransmitters dopamine and serotonin, which can have calming and relaxing properties. In addition, studies show that these fatty acids can reduce inflammation and prevent damage to brain cells that leads to the development of mental disorders such as anxiety. Consuming adequate amounts of EPA and DHA can also increase the brain’s ability to adapt to changes, allowing it to better manage the stressors that trigger anxiety symptoms. Vitamin D has also been studied for the positive effects it can have on improving calming neurotransmitter levels.

“Even a couple of servings of salmon a week may be enough to relieve the symptoms of anxiety”.

In one study, men who ate Atlantic salmon three times a week for five months reported less anxiety than those who ate chicken, pork or meat. In addition, symptoms related to anxiety, such as heart rate and heart rate variability, had improved.

Summary: Salmon is rich in omega-3 and vitamin D fatty acids, which can help relieve anxiety by improving brain health.

2. Camomile:

Chamomile is an herb that can help reduce anxiety. It contains high amounts of antioxidants, and antioxidants have been shown to be effective in reducing inflammation, which can help prevent damage to brain cells that commonly lead to anxiety. Several studies have examined the relationship between chamomile and anxiety relief. Researchers have found that people who were diagnosed with generalized anxiety disorder (GAD) experienced a significantly greater decrease in symptoms after consuming chamomile extract, compared to those who did not. Another study found similar results, since those who consumed chamomile extract for eight weeks had a decrease in symptoms of depression and anxiety. Although these results are promising, most studies have been done on chamomile extract. More research is needed to evaluate the anti-anxiety effects of chamomile tea, which is what is consumed most frequently.

Summary: Chamomile has been shown to help improve anxiety symptoms due to its antioxidant content and anti-inflammatory effects.

3. Turmeric:

Turmeric is a spice that contains curcumin, a compound studied for its role in improving brain health and preventing anxiety disorders. Animal and test tube studies suggest that curcumin can increase the DHA of omega-3 fatty acids in the brain by helping your body synthesize it more efficiently. In one study, the intake of 20 mg / kg of curcumin produced significant anti-anxiety effects in mice with stress compared to those who received a lower dose. Curcumin also has potent antioxidant and anti-inflammatory properties that have been shown to help prevent damage to brain cells. These effects are due in part to the ability of curcumin to reduce inflammatory markers, such as cytokines, which are often linked to the development of anxiety. In addition, curcumin consumption has been shown to increase levels of antioxidants in the blood, which tend to be low in individuals with anxiety. More research in humans is needed to confirm all these effects, but if you suffer from anxiety, it is certainly worth incorporating turmeric into your diet.

Summary: Turmeric contains curcumin, a compound with antioxidant and anti-inflammatory properties that can relieve anxiety symptoms.

4. Dark Chocolate:

Incorporating some servings of dark chocolate in your diet can also be useful for relieving anxiety. Dark chocolate contains flavonols, which are antioxidants that can benefit brain function. It is because it improves blood flow to the brain and increases its ability to adapt to environmental changes. These effects may allow you to better adapt to stressful situations that can lead to anxiety and other mood disorders. Some researchers also suggest that the role of dark chocolate in brain health may simply be due to its taste, which can be comforting to those with mood disorders. In one study, individuals who consumed 74% dark chocolate twice a day for two weeks had an improvement in the levels of stress hormones that are commonly associated with anxiety, such as catecholamines and cortisol. It has also been shown that eating dark chocolate increases the levels of the neurotransmitter serotonin, which can help reduce the stress that leads to anxiety. For example, in a study of highly stressed individuals, participants reported significantly lower levels of stress after consuming 40 grams of dark chocolate every day for a period of two weeks. However, I recommend consuming dark chocolate in moderation, as it is high in calories and sugar and is easy to overeat. The size of a reasonable serving of 1 to 1.5 ounces.

Summary: Dark chocolate can be useful for improving anxiety due to its antioxidant content that helps with stress reduction and its ability to increase serotonin levels.

5. Yogurt:

If you suffer from anxiety, it is an excellent idea to include yogurt in your diet. Probiotics, or healthy bacteria, found in some types of yogurt can improve several aspects of your well-being, including mental health. Studies have shown that probiotic foods such as yogurt can promote mental health and brain function by inhibiting free radicals and neurotoxins, which can damage nerve tissue in the brain and lead to anxiety. In one study, anxious people who consumed probiotic yogurt daily were better able to cope with stress than those who consumed yogurt without probiotics. Another study found that women who consumed 4.4 ounces (125 grams) of yogurt twice a day for four weeks had better functioning brain regions that control emotions and sensitivity, which may be associated with lower levels of anxiety. These findings are promising, but more research in humans is required to confirm the beneficial effects that yogurt can have on reducing anxiety. It is also important to keep in mind that not all yogurt presentations contain probiotics. To get the benefits of probiotics, you must choose a yogurt that indicates on the label that it contains live cultures.

Summary: Yogurt contains probiotics, which can have a positive effect on brain health and anxiety levels.

6. Green Tea:

Green tea contains L-theanine, an amino acid that has been studied for the positive effects it can have on brain health and reduced anxiety. In a small study, people who consumed L-theanine experienced a reduction in psychological stress responses that are commonly associated with anxiety, such as heart rate. Another study found that those people who drank a drink containing L-theanine had a decrease in cortisol levels, a hormone related to stress and anxiety. These effects may be due to the potential of L-theanine to prevent the nerves from becoming overexcited. In addition, L-theanine can increase GABA (Œ≥-aminobutyric acid), dopamine and serotonin, neurotransmitters that have been shown to have anti-anxiety effects. In addition, green tea contains epigallocatechin gallate (EGCG), an antioxidant that has been suggested to improve brain health. It can play an important role in reducing certain symptoms by also increasing GABA in the brain. A study in mice found that EGCG produced anti-anxiety effects similar to those of common anxiety medications. The beneficial properties of L-theanine and EGCG can be one of the main reasons why drinking several cups of green tea daily is associated with less psychological distress. While all these results are promising, it is worth mentioning that most of the research on green tea and anxiety has been carried out in animals and in test tubes. More research in humans is needed to confirm its anti-anxiety effects.

Summary: Green tea contains L-theanine and EGCG, which can improve brain health and reduce anxiety.

Other Foods That Can Help with Anxiety:

Although the foods listed below have not been specifically studied for their anti-anxiety effects, they are rich in nutrients that are believed to improve anxiety-related symptoms.

Avocados: Avocados contain a significant amount of magnesium, which can help keep anxiety under control.


Turkey, banana and oatmeal:They are good sources of the amino acid tryptophan, which is converted into serotonin in the body and can promote relaxation and anxiety relief.


Eggs, meats and dairy products: All provide high quality proteins including essential amino acids produced by the neurotransmitters dopamine and serotonin, which have the potential to improve mental health.


Chia Seeds: Chia seeds are another good source of omega-3 fatty acids that improve brain health, and have been shown to help with anxiety.


Citrus fruits and peppers:These fruits are rich in vitamin C, which has antioxidant properties that can help reduce inflammation and prevent damage to cells that often leads to anxiety.


Almonds:Almonds provide a significant amount of vitamin E, which has been studied for its role in preventing anxiety.


Cranberries: Cranberries are rich in vitamin C and other antioxidants, such as flavonoids, which have been studied for their ability to improve brain health and thus help with anxiety relief.

Summary: Some foods contain specific nutrients that can promote brain health and help prevent anxiety or reduce the severity of your symptoms.

In Conclusion:

In general, research is scarce on the issue of specific foods and anxiety prevention. Most studies have been conducted in animals or in laboratories, and more quality studies are needed in high-quality humans. However, there are several foods and drinks that can help you deal with anxiety symptoms, as they can reduce inflammation and improve brain health.