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5 Ways to Stop Indigestion and Bloating After Meals

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If your stomach starts to feel uncomfortable and swollen after a long, hearty meal, there’s a good chance that you’re suffering from a bout of indigestion or bloating. While this can be painful sometimes, especially in the abdominal area, this also usually lasts for only a short amount of time after eating, and is also preventable and easily treated. Here’s how you can stop indigestion and bloating so you can keep enjoying your food without fear:

Stay away from fried, oily foods

Fried chicken is definitely a great food to indulge in, but it turns out that grease and fat can be really hard for your stomach to digest, and it can make you feel bloated after a meal. Aside from indigestion, those oils and fats can also speed up the cramping and movement of your digestive tract, which can end in a trip to the bathroom when you’re not careful.

Eat smaller meals

Another reason why you feel bloated is because food you eat is too much for your        stomach to handle during a single meal, and this can lead to indigestion later on. Instead of eating until you feel really full, try practicing more mindful eating habits and stop when you think you’re almost full. This way, your stomach doesn’t have to work as hard to break down your food, which cuts your risk of bloating and indigestion.

Chew your food thoroughly

When it comes to bloating and indigestion, it’s not just about the food that you eat – it’s also about how you eat. You may be used to scarfing down your lunch as quickly as you can, but you’ll quickly find that it’s this very habit that can also give you that same discomfort after every meal, and this is because gulping down your food in large chunks makes it harder for your stomach to break them down. Instead of doing that, try taking the time to thoroughly chew your food first before swallowing.

Stay away from foods that cause gas

Many foods and drinks can make you feel bloated because they contain a significant amount of complex sugar and starch compounds. And it’s not just really sweet foods, either – loading your coffee with too much sugar or drinking too much soda can achieve the same results.

Add more fiber

Adding the right amount of fiber helps prevent constipation and bloating, smoothen the digestive process, and cleanse your colon. The best way to go about increasing your fiber intake is to start slowly, and add just a little bit more to your intake gradually over the course of several weeks. This will make it easier to follow through and allow for your body to adjust to the change naturally.


Six Toppings You Should Keep Away from Your Salad

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Salads are a slim starter dish packed with all kinds of vegetables and leafy greens that provide you with all kinds of health benefits and nutrients that your body needs on a daily basis. However, as much as this dish is easy to prepare and serve, it’s also easy to overload with unhealthy toppings and defeat the point of having a dish that’s low in calories. Here are six different toppings you should keep away from your salad as much as possible:

Store-bought dressing (both creamy and fat-free)

Store-bought dressings often contain a high amount of fat and other artificial ingredients, so even if they say “fat-free” on the label, manufacturers will simply replace the fat with sugar. But there’s no need to fret – there are a lot of alternatives to store-bought dressing you can buy, or better yet, make your own simple vinaigrette dressing with olive oil, balsamic vinegar, and seasonings like freshly chopped herbs, minced garlic, and shallots.

Croutons

These fried goodies may be really delicious, but white bread croutons don’t have a lot of nutritional content to bring to the table. In fact, they are better reserved for turkey stuffing or for other types of occasions rather than incorporated into vegetable salads. If you want to have that added crunch in your salad, try adding different nuts instead since they are great sources of healthy fats and proteins.

Processed meat

If there is one thing you absolutely must avoid putting into your salad at all costs, it’s processed  or canned meat: not only is every bite loaded with too much sodium, but it also comes with unhealthy doses of additives and chemicals that are a huge health hazard in the long run.

Cheese

While cheese and dairy products are fine to add to salads in small amounts, adding multiple kinds of dairy products on top of your salad at once can overload you with more than your needed daily protein requirement.

Fried foods or garnish

Adding fried foods or garnish defeats the purpose of the salad in the first place – it adds the unnecessary fats and oils to an otherwise great dish full of nutrients that are great for your body. If you want to have the option of adding meats to your salad, be sure to choose grilled meats over fried since they have fewer calories, and never put red meat in your salad at all costs.

Refined carbohydrates    

Refined carbohydrates like white rice and pasta are definitely no-no’s since their high glycemic index means that your blood sugar levels will spike with every bite, which can be really bad if you want to achieve the opposite.


A Guide to Better Heart Health

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Your heart works hard for you nonstop throughout your life – so learn to show it some TLC. Making small changes in your lifestyle is what makes a real difference and improvement in your heart health. Listed below are some of the easy and simple ways on how you can significantly improve your heart health. People who follow these ways not only live longer, they also spend a lot more time free from cardiovascular diseases. What’s even better is that you don’t even have to follow these tips all at once to lessen your chances of developing a heart disease – although, of course, the more tips you follow, the better.

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1. Quit Smoking

Ending your smoking habit is the most important thing a person can do to live longer and healthier. If you’re a smoker, you’re twice more likely to suffer from a heart attack than a non-smoker. From the moment you quit smoking though, your risk of having a heart attack starts to reduce immediately. With public smoking ban in public areas in Singapore, there’s never been a better time to quit.

2. Lessen Your Salt Consumption

Consuming too much salt causes high blood pressure, which increases your risk of developing coronary heart disease. As much as possible, avoid consuming crisps, baked beans, salted nuts, canned veggies and soup, pork pies, and ready meals. The Harley street cardiologist specialist in Singapore are experienced in providing advice to better manage this aspect. A lot of breakfast cereals and breads that seem healthy also contain high levels of salt, so keep an eye on these items too.

3. Watch Your Diet

Having a healthy diet reduces one’s risk of developing cardiovascular disease, and increases one’s chances of surviving a heart attack. Any Singapore cardiologist would recommend having a balanced diet containing lots of fresh fruits, vegetables, fish, lean protein, and starchy foods like rice, pasta and wholegrain bread. Avoid consuming foods like cakes, biscuits, pastries and dairy products, since they’re high in saturated fats and sugar.

4. Consume More Fruit and Less Fruit Juice

Your heart works best if it runs on clean fuel, that is, healthy food, which should composed largely of plant-based foods and only a small amount of processed or refined foods. One of the best ways to clean up your diet is to cut your intake of sugary beverages, which lacks the fibre found in real fruits. We tend to drink way too much calories, but those calories don’t fill us up the way real food does. The latest food fads usually get overplayed by the media but the core of what really makes a heart-healthy habit hasn’t changes for decades.

5. Monitor Your Alcohol Intake

Too much alcohol damages heart muscles, increases blood pressure, and causes weight gain. According to a cardiologist Singapore, binge drinking alcoholic drinks increases your risk of suffering from a heart attack, so aim to limit your intake to just about a glass each day or even less.

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6. Live an Active Lifestyle

Just like any muscle in our body, our heart also needs regular exercise to maintain optimum condition and efficiently pump blood throughout our body with each heartbeat. As much as possible, perform a 30-minute moderate intensity workout routine daily. If you find these too daunting, then start off gently and build up your exercise gradually. Not only will you be physically healthy when you choose stay fit, you’ll also improve your mental health and wellbeing.

7. Monitor Your Weight

The number obese people in Singapore is gradually rising, with about 4 in 10 Singaporeans between ages 10 to 69 being overweight, and 1 in 10 considered obese. Carrying a lot of extra weight as fat greatly affects one’s health and increases their risk of developing life-threatening conditions like diabetes and coronary heart disease. If you’re overweight or obese, it’s never too late to start making small healthy changes with what you eat and the activities you do.

8. Get Regular Health Screening Tests

The higher your blood pressure is, the shorter your life expectancy becomes. People with high blood pressure tend to have a much higher risk of suffering from a heart attack or stroke. High cholesterol levels in the blood contribute to fatty deposits in the coronary arteries, which increases your risk of experiencing stroke, coronary heart disease, and other disease that affect circulation. So start lowering your cholesterol level now by exercising, and eating foods rich in fibre like fruits, vegetables, nuts, beans, lentils and porridge.

9. Engage in a Stress-Busting Activity or Hobby

You can’t completely avoid stress, but you can choose how to deal with it. Manage your stress levels in a healthy way by getting practising yoga or meditation exercises. Other than that, having a friend or someone special whom you can depend and talk to about your problems is also a good way of managing your stress, and protecting your emotional and heart health.

10. Know Your Family History

One of the simplest ways to know if you’re at risk of developing a coronary heart disease is to know your family history of the disease. If a close relative happened to have the said disease, then it’s best that you inform your cardiologist Singapore about it, and start getting regular heart screening tests. Support this preventive measure by going on a healthy diet and exercising regularly.

Practising proper heart healthcare is one of the best and simplest ways to live a long, healthy life. So make sure that you follow these heart healthcare tips to give your heart its much needed tender loving care.

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Losing Your Sense of Smell

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You have to accept that loss of smell happens. It can be partial, temporary or permanent loss of smell depending on the damage or case. In fact, there is a recent study that reveals a declining sense of smell among old people is a predictor of death. It is scary but this is from National Social Life, Health and Aging Project with the participation of University of Chicago’s National Opinion Research Centre.

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According to research, 39% of their subjects who failed the smelling test died at that period. Researchers stressed heavily that olfactory dysfunction does not directly cause death. It is just an indication or an early warning that something is badly wrong. Furthermore, researchers say that the relation of mortality and loss of smell is not clear.

This research is not only applicable for Americans. Singapore can gain insights from this research. With this, it is important that you know about the condition. The loss of smell is clinically called Anosmia. Here are some things that you need to know about it:

  • Causes: Commonly, cold will cause a partial or temporary loss of smell. Apart from cold, an infected sinus can lead to loss of smell. You also need to know that loss of smell is caused by nasal obstructions like polyps, tumours and bony deformity. Another cause is aging.

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  • Problems: Generally, the loss of smell is characterized by problems with your nose’s inner lining. The mucous membranes inside your nose may be destructed. Some conditions that causes loss of smell include hay fever, influenza and non-allergic rhinitis.
  • Other causes: The olfactory system is in charge of your sense of smell. The system comprises of receptors found in your mucous lining. The lining is capable of sending information through the nerves unto the brain. If it is damaged or obstructed, you will suffer a loss of smell. Other uncommon causes of anosmia include zinc deficiency, radiation therapy, schizophrenia, multiple sclerosis, malnutrition, Alzheimer’s disease, brain surgery, diabetes, Kallmann’s syndrome, Huntington’s disease and many more.

If you think you have a partial or temporary loss of smell, you have to see your doctor right away. Do not be afraid that you will die soon. It is safe to see your doctor. There are many olfactory specialists here in Singapore that you can consult. You have to take good care of your nose because you only have one in your lifetime.

When you see your doctor, do not forget to ask for best practices when it comes to caring your nose.

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Why is There a Need to Stop Drinking?

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The government is certain why you should stop drinking. With this, the government is seeking for public feedbacks on (1) shortened alcohol selling hours and (2) no alcohol zones. The feedbacks are encouraged by MHA (Ministry of Home Affairs) and REACH (government’s feedback channel). Let it be known that the consultation started on November 25 and it will end on December 31, 2013.

The government simply wants to curb alcohol related aggression and violent outbursts at public places which can endanger other people. Apart from aggression and violent outbursts, intoxication can also lead to littering and noise pollution. You need to stop drinking and sober up. Here are the reasons why you need to stop drinking:

1.       Improve the quality of your life

If you are an alcoholic, you will not notice that all things are slowly drifting apart. Your health is not good, your relationships are not doing well, your career is at its brink and your emotional well being is not stable. Alcohol is like a self destruct button. If you stop drinking, you will surely improve everything.

2.       Live long and happy

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No doubt that quitting alcohol can improve your health so you can live long. It was mentioned earlier that your relationships, career and emotional well being is at risk. If you stop drinking, you will surely feel happy, contented and blissful. You will put your life back and live it the best way possible.

3.       Save money

When you drink countless of bottles, countless of money will vanish. Drinking is a big hurdle in when you are talking about your earning potential. If you stop drinking, there is no doubt that you can save more money. You can have more time to be productive and you can spend your money on other important things.

Novant Health Vein Specialists Winston Salem NC Mens Health