How To Sleep Better And Get Up Early

6 things you can do at night to de-bloat and promote weight loss

Of course nights are great for going on dates, binge-watching Netflix, doing work, chatting on the phone - you name it. But you know what else they're great for? Setting yourself up for bigger and better weight-loss results. Just follow these tips to get yourself that much closer to your goal weight

1/ HAVE A LOW SODIUM DINNER

"If you want to wake up feeling less bloated, definitely skip the Chinese dinner," says Keri Gands, R.D., author of The Small Change Diet. What happens is the salt stays in your system overnight, so you wake up puffier than you normally would. The best option is to cook a healthy meal of steamed veggies and a lean protein - neither of which should be loaded with salt.

2/ DO A NIGHT TIME WORKOUT 

You know that sweating can help you drop pounds, but you may think that exercising too close to bedtime can keep you up at night. Luckily, that's not true; a 2013 survey from the National Sleep Foundation found that active people are 56 to 57 percent more likely to say they usually get a good night's sleep - no matter what time of day they exercise.

3/ PACK YOUR LUNCH

The average restaurant meal contains more than twice the number of calories you should be consuming in one sitting, according to a 2013 study - and that's not even taking into account the lower calorie count you'll want your lunch to clock in at if you're trying to drop pounds. But in the a.m rush, who has time to make lunch? Save yourself from a midday diet-wrecker by prepping your meal the night before.

4/ DRINK LOTS OF WATER 

H20 flushes out your system, which helps you get rid of any water you're retaining. But since you don't want to be up all night running to the bathroom (and getting quality shuteye is crucial to weight loss), Gans suggests putting a halt to your water chugging one hour before bedtime.

5/ MAKE SURE YOUR BEDROOM IS SUPER DARK

The hormone melatonin can help your body produce more calorie-burning brown fat, according to an animal study published last year in Journal of Pineal Research. Since your body already produces melatonin when you're in complete darkness, make sure your room is light-free to boost weight loss.

6/ TURN DOWN THE THERMOSTAT BEFORE HITTING THE HAY

The idea of burning more calories while you sleep may sound too good to be true, but a National Institute of Health Clinical Center study found that people who slept in a 66-degree room burned seven percent more calories than people who snoozed at 75 degrees. Seven percent isn't  a ton - but it can't hurt! 

Source:womenshealthmag.co.uk/weight-loss/how-to-lose-weight/2449/night-time-weight-loss-tips#ixzz40S7PLPWw

Is Being Dehydrated Really As Bad For You As Being Drunk?

A new study says drinking too little water is just as hazardous as alcohol

• Not drinking enough water can result in extremely painful kidney stones 
• Women should drink 1.6 litres while men should drink 2 litres of fluid a day
• Water makes up 78 per cent of our brains and two-thirds of body weight

You've heard of drunk drivers, now there’s another peril on the road: the dry driver.

A new study says getting behind the wheel when dehydrated makes you just as hazardous as being under the influence of alcohol.

The research from Loughborough University showed drivers who drank 25 ml (a couple of sips) of water an hour, instead of the recommended 200 ml (a third of a pint), made twice the number of mistakes as those who were well-hydrated.

So how important is water? And should you have it hot or cold? Still or sparkling? Tap or bottled? Here are the answers . . .

DO WE DRINK ENOUGH?

Medics say that on the whole we’re a pretty parched lot.

In March, a study warned that the number of people taken to A&E with painful kidney stones has soared. According to Professor Tom Sanders, of King’s College London, dehydration is said to be the most likely cause.

Kidney stones form when calcium deposits in urine clump to form crystals in the kidneys and then get trapped in the urethra. When a person is dehydrated, the concentration of deposits is higher.

Emergency admissions for the problem have more than doubled, from 5,063 cases in 2003-2004 to 11,937 in 2013-2014.

So HOW MUCH SHOULD WE DRINK?

The European Food Safety Authority recommends that women should drink 1.6 litres (eight glasses) of fluid per day, men two litres (ten glasses) and toddlers 1.3 litres (6½ glasses).

We need water because we are water — it makes up 78 per cent of our brains and two-thirds of the weight of our body.

Water is the vehicle transporting carbohydrates, proteins and vitamins, which are vital to keeping our organs alive. No less important is water’s job of transporting waste materials out of our bodies.

Babies have the highest water content: at birth it’s 78 per cent, dropping to around 65 per cent by their first birthday. So a comparatively small drop in consumption makes a big difference to their little bodies.

The bodies of adult men are 60 per cent water and women about 55 per cent. In women, fat makes up more of the body than men and this does not contain as much water as lean tissue.

WHEN AM I DEHYDRATED?

Mild dehydration sets in when we lose between just 1 or 2 per cent of our body’s normal water volume. For an 11st man, whose body contains 42 litres of water, that’s 840 ml — just four glasses.

But even at this mild point, people start to become confused, says research in 2010 by Tufts University, Boston. Focus and short-term memory start to go.

Even more dangerously, our ability to assess accurately how we feel starts to fade, according to research by Barcelona University psychiatrists last year. This can mean we lose touch with the warning signs from our body that we are beginning to get more seriously dehydrated.

Though rectified quickly after a few glasses of water, frequent mild dehydration can cause longer-term problems, such as tooth decay, as we lack sufficient water to make protective saliva.

Water also helps to cushion joints, staving off arthritis.

HOW IT AFFECTS YOUR BRAIN

The study on drivers reinforces earlier research by the University of Nebraska’s Human Nutrition Centre, which reported that dehydrated young men found it harder to think, remember or co-ordinate their limbs.

And a brain scan study by psychiatrists at King’s College, London in 2010 found 90 minutes of steady sweating can shrink the brain as much as a year of ageing.

Physical changes caused by dehydration were likened to those in Alzheimer’s patients. If left untreated, severe dehydration can cause seizures, brain damage and death.

TELL-TALE SIGNS

Perhaps most obviously, one of the first signs of dehydration is feeling thirsty. Other common signs include headaches, lethargy and feeling lightheaded.

Frequency of urination is another indicator. Healthy individuals should be able to pass water at least four times a day.

But the best way to tell is by monitoring the colour of your urine. Pale yellow is best, while any darker means that the urine is more concentrated, suggesting you are not drinking enough.

GLUG OR SIP?

actress Glynis Barber said last week she glugs water straight down in one glass. The 59-year-old Dempsey And Makepeace star attributes her youthful bloom to this because ‘research shows that drinking little and often doesn’t help cells replenish properly’.

But there is no reputable clinical evidence to support this. What is important is the amount of water you consume each day.

TAP OR BOTTLE?

Expensive bottled water has the same hydrating abilities as tap water, says the British Dietetic Association. A glass straight from the tap is perfect for quenching thirst.

SPARKLING vs STILL

Carbonated water is usually just as hydrating as plain tapwater.

There are fears that carbonated water may deplete people’s levels of calcium and thin their bones, as do fizzy drinks, but there is no clinical evidence.

It’s the other ingredients in fizzy soft drinks, such as sugars, colourants and preservatives, that nutritionists say could be to blame.

But bubbles do cause wind and may make people feel bloated.

And some carbonated mineral waters are high in sodium, which should be avoided by anyone with high blood pressure.

COLD OR HOT?

The temperature of water will have no significant effect on hydration levels, unless you drink very hot water on a hot day, which will make you sweat more.

Iced water may help to increase consumption levels. A study by Cardiff University published in 2013 said cold water is more palatable, perhaps because we evolved in hot climates and are hard-wired to enjoy a cooling drink.

Indeed, drinking iced water does help endurance athletes to keep going, say researchers in Australia. They found it effectively lowers exercisers’ core temperatures so they sweat less and keep hydrated better, according to a study in Sports Medicine in 2012.

If you suffer migraines, though, you may be best avoiding iced water.

Cold water significantly increases the risk of migraines and other headaches, particularly in women, warn neurologists at Sweden’s Uppsala University Hospital.

It is believed the sudden impact of cold water on the roof of the mouth causes blood vessels to the brain to dilate, sending warm blood to protect it. This creates pressure in the brain that can trigger a migraine.

HOW ABOUT TEA AND COFFEE?

It’s a long-held belief that drinking lots of caffeinated tea and coffee makes you go to the toilet more often. But there is scepticism over this in the science world.

A recent study by Dr Ann Grandjean, president of The Human Nutrition Centre at the University of Nebraska, compared tea and coffee drinkers with people who drank the same quantities of water.

Tests on their blood and urine outflow found no difference in their overall levels of hydration.

Other studies have found the diuretic properties of tea and coffee to be minimal at best.

It is best to avoid drinking alcohol, however, because it is a diuretic. Studies show that if you drink 200 ml (third of a pint) of beer, you pass 320 ml (half a pint) of urine.

HOW MUCH IS TOO MUCH?

If we drink more water than our kidneys can process, it stays in our body and dilutes sodium levels.

This causes hyponatremia or water toxicity — an imbalance of electrolytes important for the cells in the body to function.

This is seen in babies who drink several bottles of water a day or infant formula that’s too diluted.

Water intoxication can also afflict athletes, causing a condition called exercise-associated hyponatremia.

This can prove fatal. In 2008, Andrew Thornton, 44, of Bradford, died from drinking ten litres — more than 17 pints — in eight hours to relieve painful gums. 

Source:dailymail.co.uk/femail/article-3056486/Is-dehydrated-really-bad-drunk-new-study-says-drinking-little-water-just-hazardous-alcohol.html

Brush Away Cellulite

Cellulite is often a difficult thing to shift but with a healthy diet and daily body brushing, the appearance can be improved quickly. Here's how to body brush:

Choose a large natural bristle brush (most large chemists and health stores sell them).

You need to do this every day before taking a bath or shower.

With a dry brush, begin from the feet and use long upward strokes working towards the heart. Gently work up the legs and around the bottom area. Use circular movements on the bottom and abdomen, followed by upward strokes (always working towards the heart).

Work over the hands and up the arms and across the shoulders until all areas have been covered.

Avoid varicose veins and moles.

Once finished, take a nice warm bath or shower and finish off by applying baby oil to damp skin. This will lock in moisture to leave the skin soft. Dry off with a soft towel by gently blotting the skin until dry. Be careful of getting any residue oil onto bedding or clothing.

Alternatively dry off with a towel and apply a good moisturiser all over.

Done daily you can expect to see a difference in the skin in a few weeks. The appearance should be less bumpy and the skin will feel softer to touch.

Combine this with a good diet and plenty of water to flush out toxins.

Choose a natural brush so that it doesn't scratch the skin.

This is the one I use and is great value for money

The Health Benefits of Water

We all need water to survive, but how exactly does it help?

Did you know that your body weight is approximately 60 percent water? Your body uses water in all its cells, organs, and tissues to help regulate its temperature and maintain other bodily functions. Because your body loses water through breathing, sweating, and digestion, it's important to rehydrate by drinking fluids and eating foods that contain water. The amount of water you need depends on a variety of factors, including the climate you live in, how physically active you are, and whether you're experiencing an illness or have any other health problems.

Water Protects Your Tissues, Spinal Cord, and Joints

Water does more than just quench your thirst and regulate your body's temperature; it also keeps the tissues in your body moist. You know how it feels when your eyes, nose, or mouth gets dry? Keeping your body hydrated helps it retain optimum levels of moisture in these sensitive areas, as well as in the blood, bones, and the brain. In addition, water helps protect the spinal cord, and it acts as a lubricant and cushion for your joints.

Water Helps Your Body Remove Waste

Adequate water intake enables your body to excrete waste through perspiration, urination, and defecation. The kidneys and liver use it to help flush out waste, as do your intestines. Water can also keep you from getting constipated by softening your stools and helping move the food you've eaten through your intestinal tract. However, it should be noted that there is no evidence to prove that increasing your fluid intake will cure constipation.

Water Aids in Digestion

Digestion starts with saliva, the basis of which is water. Digestion relies on enzymes that are found in saliva to help break down food and liquid and to dissolve minerals and other nutrients. Proper digestion makes minerals and nutrients more accessible to the body. Water is also necessary to help you digest soluble fiber. With the help of water, this fiber dissolves easily and benefits your bowel health by making well-formed, soft stools that are easy to pass.

Water Prevents You From Becoming Dehydrated

Your body loses fluids when you engage in vigorous exercise, sweat in high heat, or come down with a fever or contract an illness that causes vomiting or diarrhea. If you're losing fluids for any of these reasons, it's important to increase your fluid intake so that you can restore your body's natural hydration levels. Your doctor may also recommend that you drink more fluids to help treat other health conditions, like bladder infections and urinary tract stones. If you're pregnant or nursing, you may want to consult with your physician about your fluid intake because your body will be using more fluids than usual, especially if you're breastfeeding.

How Much Water Do You Need?

Some recent research suggests that increased amounts of water — such as the recommended eight 8-ounce glasses of water a day — may not have as many health benefits as experts previously believed. Most people who are in good physical health get enough fluids by drinking water and other beverages when they're thirsty, and also by drinking a beverage with each of their meals, according to the Centers for Disease Control and Prevention. If you're not sure about your hydration level, look at your urine. If it's clear, you're in good shape. If it's dark, you're probably dehydrated.

Source:everydayhealth.com/water-health/water-body-health.aspx

What can you do to ease bloating?

There are many causes of bloating after eating but, given that you have seen a doctor and any sinister causes have been ruled out the following suggestions may prove of great help.

Keep a diary in which you note down the foods that upset your stomach.

Have allergy tests for, in particular, lactose, fructose and inulin (inulin is a dietary fibre found in a variety of foods including wheat and onions. It can cause gas and bloating because it’s a fructan, or a fermentable carbohydrate).

Have a test for Candida Overgrowth (common after antibiotic use)

Avoid diarrhoea-causing foods such as refined sugar, refined flour (white, bleached), hydrogenated fats, caffeine, and acidic, tomato-based foods like spaghetti sauce and pizza. Cut down coffee. Avoid processed foods, preservatives or msg.

Avoid acidic foods and drink e.g. tomatoes, oranges, grapefruit, and alcohol.

Avoid all processed food and drinks or additives.

Eat smaller meals, chew and eat slowly.

Sleep on your left side. Your stomach opens up to your left and this encourages the food and acids to stay in your stomach and away from your oesophageal valve.

Sweet Cures recommends a good probiotic for several months at least to ensure that the gut is well populated with healthy bacteria to aid absorption and promote healing. Dysbiosis of the gut is thought to be a root cause of many illnesses.

Last of all, but perhaps first, laugh a lot to wash away the stress daily.

Source: naturalhealthmagazine.co.uk/answer/im-always-bloated-and-uncomfy-after-eating-what-can-i-do

7 Ways to Make Water Taste Better

Not everybody has a taste for water, but we all need it to ensure that our bodies continue functioning properly. If you want to drink more water, but aren't crazy about the taste (or lack thereof), here are some tips that can make it more enjoyable:

1. Add fresh fruit. Citrus fruits, such as lemons, limes, and oranges, are classic water enhancers, but other fruit flavors might also tempt your taste buds. Try crushing fresh raspberries or watermelon into your water, or adding strawberry slices. Cucumber and fresh mint are refreshing flavors as well — especially in summer.

2. Use juice. Any fruit juice can be a good base flavor for water, but tart juices, like cranberry, pomegranate, grape, and apple, are especially delicious. Go for juices that are all natural, with no added sugars. And remember: Fruits and their juices don't just taste good — they contain vitamins and antioxidants that can benefit your health too.

3. Make it bubbly. Many people prefer sparkling to still water. If plain old water isn't inspiring to you, try a naturally effervescent mineral water — which will give you the added benefit of minerals. Or try bubbly seltzer, a carbonated water. You can add fresh fruit or natural juice flavors to your seltzer, as suggested above, or look for naturally flavored seltzers at your local market. If you become a seltzer devotee, you might want to consider getting a seltzer maker for your home.

4. Get creative with ice. Some say that ice water tastes better than water served at room temperature. If that's so, flavored ice cubes may make an even better drink. Use some of the flavoring suggestions above and start experimenting with fresh fruit, mint, or cucumber ice cubes. Simply chop your additive of choice, add it to your ice cube tray along with water, then freeze. You may also consider juice, tea, or coffee cubes. If you want to be more creative, use ice cube trays that come in fun shapes, like stars, circles, or even fish.

5. Drink tea. Herbal, fruit, green, white, and red teas are generally considered to be better for you than black teas (or coffee, for that matter) because they contain little to no caffeine. And there are countless flavors of these teas to choose from. Start with the selection at your local market or health food store. If you're interested in pursuing more exotic flavors and sophisticated teas, start researching the vast array of specialty teas that come from all parts of the globe.

Source:everydayhealth.com/water-health/drinkingwater-taste.aspx

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