Puffy Eyes In The Morning? This Might Indicate You Need To Adjust Your Lifestyle

Remember those mornings when you were sure you had slept well, and you knew that you had slept for at least 8 hours, but when you woke up and looked in the mirror you noticed how puffy your eyes were? And yet you are 100% sure that you did not cry while sleeping.

So why is it that you have puffy eyes? For sure, you want to get to the bottom of it because you do not want to use up another stick of concealer ever again.

Mainly, the cause of puffy eyes is fluid retention (or mild oedema) which is common and most of the time usually harmless. However, puffy eyes can also be caused by deeper reasons. The good news is, the more watchful we are of little things that our body might be telling us, the more that we can do to prevent it.

Here are some of the reasons we may have puffy eyes:

1. Too much intake of sodium

As reported by Medical News Today, having too much salt in our body causes oedema or swelling. To balance this out, we need to drink enough water and limit our salt intake. If we have a lot of sodium and not enough water, our body holds on to excess fluid to prevent dehydration, which causes puffy eyes. Puffy eyes caused by too much sodium are easy to get because high levels of sodium are always within our reach. Most of our sodium intake comes from processed foods such as microwaveable meals, bread, bacon, and drinks. The fewer processed foods we eat, the lower our sodium intake. According to the Center for Disease and Control Prevention, sodium is very accessible in food products such as pizza, breads and rolls, poultry, soups, cheese, etc. So be careful and make sure that you choose the unprocessed and low sodium varieties for your food choices. Let us lessen sodium intake and always drink lots of water.

2. Lack of protein

According to the Harvard Medical School, lack of protein in the blood — which can be caused by malnutrition, kidney and liver disease — causes swelling in our body. The Kidney Fund says that this is due to low albumin (which is a protein) in our blood. The albumin’s job is to get rid of extra fluid. So make sure that you eat a healthy diet so that your body can produce all the albumin it needs.

3. Bad kidney function

Puffiness around the eyes, especially in the morning, may be a sign of kidney disease. How does bad kidney function show up in puffy eyes? According to the Medical News Today, it is because the kidneys might not be eliminating enough sodium in the blood. As mentioned above, too much sodium causes oedema. Kidneys can also let albumin leave the body, causing yet more issues with extra fluid.

According to the National Kidney Foundation, other symptoms of a chronic kidney disease include nausea, feeling tired, vomiting, swollen feet and ankles, lack of appetite, dry and itchy skin, pain in the back and pain in urinating. So if you have some or all of these together with puffy eyes, please go see a doctor to get tested for kidney disease.

4. Eating too many carbohydrates

A study for the National Institute of Health showed that a high carbohydrate diet results in more insulin secretion and sodium retention. And the more sodium in our bodies, the more water retention we have. Staying away from processed food and carbohydrates will give us a lower chance of getting oedema. The American Heart Association recommends getting carbohydrates in as natural a form as possible — like getting carbohydrates from potatoes instead of bread.

We are what we eat, and what we eat affects how we look and how we feel. Little things in our appearance can signal a lack or an excess of something in our bodies. The good thing is, we are in control of what we eat. So let us watch for signals that our bodies are sending us because this is the first part of taking care of our bodies.

Featured photo credit: Ryan McGuire via gratisography.com

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How Kids React When Being Shown Past And Current Pictures Of Caitlyn Jenner Will Awe You

When Bruce Jenner officially announced his transition to a woman the reactions were mixed. Ordinary people and celebrities busily expressed their opinions on social media.

Being in the public eye is not a new thing for Jenner since during her athletic career she earned a gold medal in the Olympics, but this transition has been difficult as it was a huge change and there were a lot of mixed opinions. Some supported her decision as brave, while others strongly opposed the idea of Kim Kardashian’s stepfather changing his gender. In November 2015 she was awarded The Woman of The Year by Glamour Magazine. It stirred up a lot of controversies as not everyone supported the idea of giving a transgender this award. Because of the controversy Glamour Magazine finally stripped her of the award and gave it to someone else.

Even kids have their own reactions and we can learn from what they voice. First, the filmmakers showed the kids a picture of Jenner taken during the Olympics in 1976. The children described him as a strong, muscular sportsman. Then, there was the second one. It was Jenner’s Vanity Fair cover after the transition. Kids described the photo as a woman with self-confidence who looked happy and calm. After that, the kids were told that they are the same person. The reactions of the kids were excellent. They seemed more open and accepting than many adults.

They Didn’t Believe it.

Although it was a little difficult for kids to grasp the concept of being transgender, their comments were more focused on all the positive things they could see in the pictures. At first, they were unable to believe that the pictures were of the same person because they clearly look so different. One of the kids even said that it was not possible for a boy to turn into a girl. Even though the concept of a boy turning into a girl was hard for them to grasp, they managed to see the good things in both pictures. There were no critical remarks and they only pointed out positives like strong arms, confident, happy etc.

They Finally Accepted the Fact.

Once the kids were told that the pictures were of the same person their opinions did not change. They were accepting of both pictures even though they had little understanding of the transgender concept. They showed that they are more broad-minded than some adults. One of the girls voiced her opinion by saying that whoever she wants to be is up to her. One kid also said that if now that’s what she is, it is fine.

Next, the filmmakers showed one of the positive tweets about Jenner’s transformation, and the opinion of kids was that

they understood and had more empathy than we think. One girl said that they might feel compassionate for her situation.

After that, kids were shown some negative tweets about Jenner, and their reaction to those was also surprising. The kids were able to empathize with Jenner and did not seem happy about the negative comments.

They Looked Scared.

One of them stated that some people with nasty points of view about Jenner were too afraid of changing themselves while one of the boys voiced the most important message- the importance of being yourself. He said if you are unable to be your true self then you are lost because you do not know who you are.

The moral of the story is that kids can accept differences in society. Transgender people are human beings just as we are. The opinion of kids was honest and held no prejudice. It shows us how people are sometimes molded by society into small-minded, judgmental beings. It is time we learn from kids to be tolerant and more accepting.

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This Graph Would Tell You Why Many Of Us Are Constipated

credit: Freepik via http://www.flaticon.com and Madebyoliver via http://www.flaticon.com

Constipation might seem like more of an annoyance than a medical problem, but the fact is that it is — or can be — a serious issue. Because while occasional slow bowels are unlikely to cause too much of a problem, if the issue becomes chronic it can lead to colon cancer and other serious digestive issues.

While there are supplements and herbs that can help constipation naturally, most people consider that the best way to help regularize the bowels is through dietary fiber. According to the Mayo Clinic, fiber is found in fruits, vegetables and whole grains, but as you can see from the infographic above, choosing just fruits or just veggies would require you to eat an unreasonable number of servings each day just to get your full quota.  And the quota is considered to be 30-38 grams of fiber for men and 21-25 grams of fiber for women. That’s a lot of fiber!

If you are serious about healthy eating, however, a balance of these three food groups is ideal. If you are not sure about how to do this, don’t worry! The Internet has some fantastic sites for high-fiber recipes that are both delicious and nutritious! Enjoy!

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Humans Are Supposed To Eat Whole Grains, But Most Of Us Are Eating Their Refined Versions

Whole grains don’t have the best reputation

Whole grains have a bad reputation as dull, stodgy foods eaten by people who spend too much time worrying about their diet. However, whole grains are actually delicious when properly prepared. Moreover, they are much better suited to our digestive systems compared with more refined foods. Even if you feel as though your digestive health is currently good, you will be pleasantly surprised by the positive side effects of eating whole grain foods on a regular basis.

Why whole grains are important for good health

Whole grains such as wheat and rye are naturally rich in nutrients such as fiber and B vitamins, but these are lost during the milling processes involved in producing “white” or refined products. This means that when you choose white bread, white pasta or other refined products, you are missing out on the valuable nutritional benefits of whole grain products. Switching to whole grain foods will boost your energy and overall health.

Whole wheat vs white bread

The following table provides a great example of how whole grains are the better choice compared with refined foods. Consider the nutritional advantages of eating 100g of whole grain bread compared with a highly-refined white version of the same food:

Information Source: U.S. Department Of Agriculture 

Not only does whole grain bread have significantly more protein and fiber, it also contains much higher quantities of calcium and iron. These nutrients are important for key bodily functions such as maintaining a resilient immune system and healthy red blood cells.

The role of fiber

Popular wisdom teaches us that vegetables are the best source of dietary fiber but, in fact, whole grain foods often contain more fiber, gram for gram, than veggies. For example, consider the fiber content of a bowl of lettuce. Typically, a portion of lettuce contains only a couple of grams of fiber. When you bear in mind that we should be aiming for around 25g of fiber per day, it quickly becomes apparent that this will not make an appreciable difference to your digestive health! On the other hand, a serving of whole grain pasta contains at least 6g of fiber. Therefore, it is sensible to make whole grains a staple source of fiber in your diet.

Fruit also contains fiber and should be eaten regularly, but relying on it as a main fiber source is not a sensible idea. While fruit contains healthy vitamins and minerals, it is often high in sugar which can place a strain on the body’s ability to regulate blood sugar levels if eaten to excess. To see how this might work in practice, consider the fiber content of an orange. Each orange has 3g of fiber, so eating several oranges each day would help you increase your fiber intake. However, an orange contains nearly 10g of sugar and so eating them on a frequent basis may not be the smartest move from a health perspective.

Caution: Introduce new foods slowly

If you are looking to increase your intake of whole grains, change your diet over the course of a few weeks. Making a sudden change from a diet high in processed foods to one based around whole grains may trigger gastric side effects including flatulence and diarrhea. These symptoms are not dangerous, but they can be uncomfortable and embarrassing. You can make life easier (and help your stomach adapt) by gradually phasing out refined or “white” carbohydrates and substituting whole grain versions in their place. Start by swapping your white bread for a whole grain brand, then your spaghetti, and so on. Within a couple of weeks, you should notice an improvement in your energy levels and digestive health.

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8 Attractive Recipes For Better Digestive Health

The timing for the idea of this post was coincidental to me. I myself suffer from a disruptive digestive system, and I am sure I cannot be the only one in the world. Naturally, I am always on the lookout for recipes that help calm down my system, and that are also delicious to eat. Seriously, I need my food to taste good. It is not just an option to me, it is a requirement.
So here are 8 recipes I looked up that are not only appetizing, but also easy to make and helps keep the digestive system healthy.

1. Pineapple Smoothie

This Superfood Smoothie contains pineapple, papaya, coconut oil, cabbage and ginger. Papaya is known to be helpful to unruly digestive system, and pineapples contain enzymes that increase protein digestion. If you are worried about the taste, you can use less cabbage in this recipe. Just chop up the pineapple, papaya and cabbage, add a quarter of papaya seeds, add ginger, coconut oil and yogurt, blend it until the desired consistency is reached. Follow this link to get the recipe to this smoothie.

credit: Pinterest

2. Flavored Water

Water is one of the best sources of health out there. Regularly having approximately 6-8 glasses of water will not only make your digestive system better, it also allows for better skin and regulates bowel movements to make you healthier. Water also tastes, well, for lack of a better word, bland. So here is a recipe on the various food items you can use to detox your water to improve your digestion, as well as add some flavor to it. For example, add apple slices and cinnamon into a pitcher of water and let it chill in the refrigerator for a couple of hours to get the Apple Cinnamon Detox Water! Ta-da! Flavored water, at your fingertips. I feel awesome already.

3. Paleo Zucchini Bread

Try this recipe for a healthy breakfast that is also nurturing for digestion. Use 1 cup grated zucchini, 1 ripe banana (mashed), ground flaxseeds, pitted dates to make this healthy paleo zucchini bread recipe. Flaxseeds have a mildly laxative effect which regularizes the bowel movement. It’s best to use it as ground flaxseeds or flax oil.

4. Banana Smoothie

Peanut butter plus bananas plus oats equals delicious and healthy breakfast that your digestive system will also love. Need I say more? I can’t wait to try it out. All you have to do is mix oats, almond milk and chia seeds and freeze it overnight. Chia seeds are a good source of soluble fiber and magnesium, and they promote muscle contractions and bowel movement regularity. It is best to eat chia seeds after soaking them properly to get rid of the antinutrients.
In the morning, add yogurt, peanut butter, bananas and (if desired, chocolate chip cookies), and you have a healthy and tasty breakfast ready for you in minutes.

Credit: Pinterest

5. Bone Broths

The health benefits of bone broths are numerous. It is known to heal leaky guts, detox livers, fight infections and most importantly, help with the digestive system. I found a delicious bone broth recipe that uses either beef or chicken bones, as well as vegetables added in the mix, if you wish to add flavor. The broth can be used as soup bases or frozen for later use.

6. Kale and Roasted Vegetable Soup

Too much raw kale can actually cause some harm to the body, but there is nothing against the cooked variation. A hearty soup with kale, carrots, tomatoes and squash can not only be light and filling, but also help your body and keep it in a naturalize state. Just roast the vegetables for 45 minutes, puree the tomatoes with roasted garlic and onions, add it to the soup base and you will have a delicious meal in front of you in no time. Go through the recipe for the details.

7. Skinless Chicken Breasts

If you are like me and feel unable to cut off meat completely, try using lean meat instead to help keep a healthy digestive system. This chicken recipe is really appealing and also allows for healthy digestion. Use boneless and skinless chicken breasts for this one to keep the meat lean and your digestive system happy.

Credit: Pinterest

8. Salmon Noodle Bowl

For seafood lovers, here is a recipe that will help with digestion. Salmon have long been known to contain omega 3, and this recipe also uses cucumber and avocado, all of which are beneficial for a healthy digestive system. For this meal, boil the noodles until soft, grill the skinless salmons medium-high heat, cut cucumber and avocado, and mix everything together with vinaigrette. Click here to get the full recipe.

And there you go. 8 recipes to keep your digestion healthy and your mind happy. Which one is your favourite? Let us know, and thank you for reading this article.

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Think That Corn Flakes Are Healthy Options? Then You Should Read This

You know the routine: wake up, take a shower, grab a bowl, a spoon, and a box of corn flakes. Sound familiar? Well, I have news for you. If you’re eating those corn flakes because you think they’re a healthy breakfast option, you may as well be eating chocolate cake.

Corn Flakes Are Not That Healthy

Corn flakes are far from the healthiest breakfast cereal. Actually, they are a refined carbohydrate. This means that the most nutritious part of the grain and its fiber have been removed. But, fiber is exactly what we should be adding to our diet! Because refined carbohydrates have had all of their vitamins and minerals removed, they are considered empty calories. That’s right, you’ve been starting your day on empty calories.

Do you find yourself hungry again before it’s time for lunch? That’s because your body is digesting the corn flakes too quickly which causes a sharp increase in your blood sugar level. The increased blood sugar leads to increased insulin production as well.

Because of this, corn flakes are considered a high glycemic food, as are most refined carbohydrates. High glycemic foods have been linked to obesity because the feeling of constant hunger leads to overeating. In addition to obesity, consuming refined carbohydrates has been connected to type 2 diabetes, heart disease, and stroke.

A Healthier Alternative: Bran Flakes (Whole Grain) Instead Of Corn Flakes (“White Grain”)

Want a healthy alternative? Try bran flakes instead. Not convinced? Take a look at this picture:

Infographic source

Just a quick glance and you can see that bran flakes, a whole grain, offer more than corn flakes, a “white grain”.

What is Bran Actually?

Bran is the outer part of a wheat kernel and is usually discarded during the refining process. It is considered a whole grain and is rich in fiber, vitamins, healthy fats, minerals, and antioxidants. Its high nutritional value and fiber-rich layer means you feel full longer. This is because your body digests this complex carbohydrate more slowly, which prevents the surge in blood sugar levels and insulin production.

The Benefits of Bran

It Boosts Your Digestion

As previously mentioned, bran flakes are full of fiber. Just one serving gives you around 20% of the daily recommended intake. Your body needs all of that fiber to maintain healthy digestion and prevent constipation. Because the fiber slows down digestion, bran flakes can keep you feeling full for longer in the mornings.

It Keeps You From Getting Hungry So Easily

Even though bran flakes keep you from getting hungry before lunchtime, one serving actually has less calories than corn flakes. Lower calorie intake and feeling full for longer have the added benefit of weight loss.

It Contains More Vitamins And Minerals

Bran also contains more vitamins and minerals than corn flakes. Some of the minerals found in this morning bowl of cereal include zinc, copper, manganese, iron, calcium, and magnesium. Additionally, bran contains vitamins like A, B1, B2, B3, B6, D, and E.

It Lowers Cholesterol Levels

Consuming dietary fiber has also been linked to lowering cholesterol levels. High cholesterol leads to clogged arteries, which can cause stroke and even heart attack. So, eating bran flakes instead of corn flakes has the additional benefit of reducing your risk of heart attack and stroke.

Adding Bran Flakes to Your Diet

For some people, switching from corn flakes to bran flakes in the morning may be difficult because the taste is different. If this is true for you, try gradually making the switch. Fill your bowl halfway with corn flakes and halfway with bran flakes, gradually increase the bran flake content over the week.

To make your breakfast even healthier, try adding some fresh fruit, raisins, unsweetened coconut flakes, or nuts. Eating bran flakes with plain yogurt is another delicious alternative. Cut up a banana and drizzle a little bit of honey.

If you have been consuming a low fiber diet, the sudden switch to bran flakes might result in diarrhea. So, switching gradually might be the best option for you. Also, remember to drink plenty of water all day long to avoid constipation.

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