7 toning exercises for fat thighs

14/04/2014 By Leave a Comment

Toned model in big jeans

7 toning exercises for fat thighs

Women tend to show their weight gain in their thighs, hips and buttocks (not always a bad thing). Unfortunately alcohol, sugar and trans-fats contribute generously to weight gain therefore cutting these out of your diet will be lead to a vast improvement.

Toning and diet are arguably the two most important processes for conquering over sized thighs.For optimum results exercises should be completed  between four to six times a week with forty to sixty minute sessions.

Try the following thigh toning exercises for better results. It is strongly advised that you seek medical advice before attempting and of the below exercises.

1. Stationary Lunges – One of the best exercises for toning the thighs! Stand straight and then bend the
knees. Next, step forward allowing the back leg to relax. Place all the weight on the front leg and hold the position for ten seconds. Next return to original position and repeat the step for the opposite leg. Beginners should target anywhere between 3-6 sets of the exercise.

2. Walking Lunges – This is a variation of stationary lunges. While walking, the above steps should be done but without stopping or holding the position. While walking, bend at the waist and lunge one leg forward and then the opposite. Beginners can target anywhere 5-10 minutes .Gradually increase the goal to twenty minutes.

3. Leg Lift and hold– This exercise requires you to lie on your back and keep the knees and ankles as close as possible. Lift them about hands distance and hold that position for 10 seconds before returning to your original position. Its recommended to do six to eight sets of this exercise on a daily basis.

thigh stomach exercise

4. Leg Lift and Scissor – A variation of the above exercise with the only difference being the pointing of
toes and quick alternation in crossing each leg over other instead of holding. Again,six to eight sets would be appropriate.

5. Leg Lift and Circle –This exercise is targeted for one leg and the lift is basically same as mentioned
above. The variation in this one is each time the toe is made clockwise and anticlockwise movements. Six to eight sets is also suggested here.

6. Inner Thigh Squeeze – This exercise needs a large ball or a soft object which can be placed between
thighs. Wedge the object a bit away from the body and squeeze it for count of ten. Six to eight sets of this exercise is good for beginners.

7. Pulse Run – This exercise routine needs a track or pavement area. Starting in a squat position,
run at full speed for fifty or more steps. Please ensure the chest leans forward and the arms
are pumped. After the run, stand on one foot for 5 seconds and then do the same on the other. Repeat the routine for fifteen to thirty minutes taking breaks as needed.

Please take this article as a general toning guide! Seek medical advice before you carry out any of the exercise describe above.

How do you tone up your legs & thighs? Please let us know by leaving a comment in the the box below.

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Acid reflux treatment break through

01/04/2014 By Leave a Comment

Beat acid reflux in your sleepPills for reflux symptoms

Beat acid reflux with your eyes closed! Get the most effective acid reflux treatment. Acid reflux is very uncomfortable. And as if that’s not enough, you also experience it during sleep so it affects the kind of rest you have at night. So what if the guy at the counter knows what you’re feeling, right? What you want is to not feel anything because of acid reflux. What you want is to just sleep in piece without fear of being assaulted from the inside by acid rising up from your stomach. What you want is a bed wedge.

 A what?

A bed wedge is one of the most effective aids for acid reflux treatment. Bed wedges, as their name implies, are foam wedges you can use when you sleep. To put it simply, bed wedges are pillows that elevate your back and head, designed to raise your torso to aid in alleviating acid reflux. They may come in various shapes and sizes but are commonly made with elevations between six and eight inches. The best acid reflux treatment can be only a click away.

How does it work?

A wedge pillow functions by taking advantage of gravity. With your torso propped up, acids in your stomach are kept at bay because they can’t rush back up your esophagus. Because they can’t go back up the esophagus, you don’t have to endure bouts of acid reflux. Wedge pillows are better than regular pillows because they are made of sturdier materials meaning their firmness won’t change over time. Firmness is very important in wedge pillows because this allows them to keep supporting the torso at the required elevation to relieve acid reflux. Regular pillows are just not firm enough, even when they are new, so they can’t provide the support you need to prop up the torso to combat acid reflux. If you’re in need of quick relief and don’t have wedge pillows, you can make do with regular pillows for a couple of nights. Still, it is best to get wedge pillows at the soonest time possible in order to take advantage of the relief they provide against acid reflux.

 Where can you get one?

You should be able to find a bed wedge wherever pillows are sold. If you’re having trouble finding one, your best bet is to take your search online. There are different kinds of bed wedges and a number of online stores carry them, giving you a range of options to consider to help you find the best bed wedge pillows for you to use. Don’t forget to ask your doctor for recommendations!

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Did you know? 60% of the adult population will experience acid reflux disease within a 12 month period and 20% to 30% will have weekly symptoms.Click here to view our large selection of memory foam wedge pillows

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Remedies for acid reflux

01/04/2014 By Leave a Comment

What is Gastroesophageal reflux disease

Gastroesophageal reflux disease, or GERD, is a chronic condition where in stomach contents rush back up into the esophagus because of this, GERD is also commonly referrHealth imageed to as acid reflux. There are different reasons why people suffer from GERD and different ways by which the condition can be managed. One of these ways is using a bed wedge. Bed wedges are designed to elevate the torso, preventing stomach acid from backing up and burning the lining of the esophagus during sleep. Wedge pillows come in various sizes, ranging in elevation between six and eight inches.

 How a wedge pillow works

Wedge pillows follow a simple principle—by elevating your torso, it keeps stomach acids from entering the esophagus as opposed to what would happen if you slept on your back using a regular pillow. With your torso, shoulders, and head elevated, gravity keeps your stomach contents in so they can’t rush back up the esophagus. Although they vary in size, wedge pillows may be used for different sleeping positions. Whether you sleep on your side or on your back, using a bed wedge will not cause any tension on your neck or head, leaving you with a comfortable support that will let you enjoy a good night’s sleep. You can also use wedge pillows alongside other treatment options for better results.

Can’t you just use a regular pillow to prop you up?

Bed wedge pillows are one of the best remedies for acid reflux. Regular pillows eventually lose their firmness and start sagging so they aren’t recommended for treating acid reflux. Even using several pillows won’t do because they can’t give you the support you need exactly. Wedge pillows are recommended because aside from being made from materials that retain their firmness, they are also ergonomically designed so they are made to properly support the body during sleep, not only alleviating acid reflux but letting you sleep better as well.

 Risks and side effects

Using a bed wedge has zero risks and side effects so you should have nothing to worry about. Should you find a bed wedge not comfortable enough, you can safely switch to another pillow. You can even stop using bed wedges altogether and you’ll be fine. Of course, you may start suffering from acid reflux again because you’ll be sleeping on your back without ample elevation, but the act of stopping using a pillow wedge itself is nothing to be concerned about. You just can’t do the same with other acid reflux treatment options.

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Sleepless nights are a thing of the past, bed wedges are an invention from the future! Click here to view our large selection of memory foam wedge pillows

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Acid Reflux Be Gone – Bed Wedge To The Rescue!

12/03/2014 By Leave a Comment

reflux wedge pillowAcid reflux be gone: Finding relief with a bed wedge

Ask anyone and they’ll tell you that a good night’s sleep is essential. You probably know that already so you also know how extremely uncomfortable it is when your sleep is disrupted. There are various reasons by which your rest can be interrupted, but you’ll be surprised to know that acid reflux is a very common reason for this. Fortunately, mild enough cases of acid reflux can easily be managed by simply altering your sleeping position with a bed wedge.

How it works  

A bed wedge basically works by propping up your torso. With your torso elevated, acids in your stomach can’t go back up your esophagus so you are less likely to suffer from acid reflux. Gravity also plays a role in this process because it keeps stomach acids down. Bed wedges help in dealing with acid reflux because they physically put your body in a position that combats the condition. Bad cases of acid reflux may still leave the burning sensation even if you’re upright however it is better than lying flat on your back as stomach acids flow back up the esophagus. If you’re dealing with a milder case of acid reflux bed wedges may easily solve your problem. If simply elevating your back and head aren’t enough to provide you relief, we advise you to seek medical attention.

What to consider  

There are different kinds of bed wedges so do take the time to shop around in order to find the best one for you. Sizes may range, but a wedge pillow typically comes in elevations between six and eight inches. Different kinds of materials may also be used so you have room to choose one that you will feel most comfortable using. Generally though, materials used for bed wedges are renowned for their firmness so whatever you choose you can expect to get great support. You can also ask your doctor for recommendations to help you get started. You can get wedge pillows wherever regular pillows are available, but should you have trouble finding what you’re interested in don’t hesitate to turn to the internet. There are also a number of stores you can check out online as well to expand your options, ensuring that you do end up with the best bed wedge for you.

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Click here to view our large selection of memory foam wedge pillows 

 

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Symptoms And Causes of Acid Reflux

15/01/2014 By Leave a Comment

Pills for reflux symptoms

Contrary to popular belief, heartburn has nothing to do with the namesake’s organ. It actually has to do with the stomach area and its muscle ring called the lower oesophageal sphincter (LES). The LES usually closes as soon as food enters, but when this part doesn’t close or keeps opening, acid is produced and can reach all the way into the oesophagus. At this instance, that chest pain most people term as heartburn occurs.

If you experience heartburn for more than two days in a week, then it’s likely your symptoms of acid reflux indicate gastroesophageal reflux disease (GERD). Apart from the typical symptoms of heartburn, acid reflux disease is also caused by hiatal hernia. This stomach abnormality occurs when the LES and stomach move in the upper area of the diaphragm. As a result, acid is not contained in the stomach.

Heartburn isn’t the only symptom of acid reflux disease. Other symptoms range from burping, bloating, bloody vomiting, dysphagia, non-stop hiccups, sudden weight loss, and nausea. Dental erosion, dysphagia (difficulty in swallowing), chest pain, asthma, regurgitation, and hoarseness are also included among the symptoms of acid reflux

Symptoms of Acid Reflux – list

  • Chest pains
  • Increase in pain discomfort when lying down
  • Pain after eating
  • Bitter acidic taste
  • Hoarseness
  • Sore throat
  • Chronic coughing
  • Dental erosion
  • Asthma
  • Nausea
  • Difficulty swallowing – (dysphagia)

Whilst this is not a comprehensive list of the symptoms of acid reflux it includes some of the most common associated side effects of excessive heartburn or reflux.

Acid Reflux Symptoms – Causes

Apart from hiatal hernia, symptoms of acid reflux can be caused by other lifestyle factors. These include obesity (being greatly overweight), eating large meals then lying down straight after, eating snacks before going to sleep – as this is when the symptoms of the condition can be at it’s worst (this is where a wedge pillow for reflux might help), eating spicy foods -chili and chili powder before bed or other foods to avoid such as chocolate, mint, garlic, onions, vinegar, black pepper, tomatoes, tomato juice, tomato sauce, ketchup etc. Pregnancy, drinking carbonated beverages or coffee, smoking, and blood pressure medications can also cause symptoms of reflux.

Causes – keypoints

  • Pregnancy
  • Hiatus hernia (hiatal hernia)
  • Asthma
  • Peptic ulcers
  • Smoking
  • Bending forward
  • Alcohol
  • Eating habits (diet)

Acid Reflux – Diagnosis

Several tests are made in case of severe symptoms of acid reflux. There’s the barium swallow or esophagram – a special x-ray that checks for a narrowing in the upper GI (gastrointestinal) tract which includes the esophagus & can include the stomach. To diagnose for problems, Barium sulfate is used which is a type of contrast medium that is opaque to X-rays. As the patient swallows the barium suspension, it coats the esophagus with a thin layer of the barium. This enables the hollow structure to be imaged.

Another test that checks your body’s esophagus function and lower esophageal sphincter is the esophageal manometry. Endoscopy also checks your esophagus but can also look into your stomach via a long, lighted tube entering your throat. pH monitoring can also be done to check your stomach’s acid levels.

Symptoms of Reflux – Life Changes

If you are regularly experiencing heartburn or acid reflux symptoms, then you may have to make several lifestyle changes. Expect to eat smaller meals within the day, to take naps during the day, stop smoking, and to stop wearing tight clothes. Obese or overweight individuals will have to take the necessary steps to lose weight. Eating will have to be done at least two hours before lying down or sleeping.

  • Don’t overeat
  • Eat slowly
  • Don’t go to bed with a full stomach
  • Avoid food & drink that could trigger reflux
  • Wear loose fitting clothes
  • Exercise regularly
  • Stop smoking

woman with refux pain

Acid Reflux – Medications

Your doctor might also prescribe certain medications to ease the acid reflux. These prescription medicines can be Prokinetics like Reglan or Urecholine to help empty the somach or H2 blockers like Zantac or Pepcid to lessen the stomach acid production. Proton pump inhibitors like Aciphex and Nexium are also prescribed to reduce the acid made by your stomach. Foaming agents like Gaviscon can also be taken to avoid future acid reflux occurrences. Be sure to take these prescriptions according to the doctor’s orders and not to take them simultaneously.  Given the respective effects of each medicine, having them work at the same time will probably end up making the situation worse, so a consultation with a medical professional is advisable before taking any combination of prescribed & non-prescribed medication.

 Medication key points

  • Antiacids
  • Prokeinetic agents
  • Proton pump inhibitors
  • Acid suppressants

Do you have a symptom of reflux that is not on the list?

Let us know by using the comment box below!

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Did you know ...that in a 2009 Norwegian study the number of people who report living with the symptoms of acid reflux more than once a week increased from 31% to 40% by the end of the study!

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Holiday Diet Rules That Keeps You In Control

16/12/2013 By Leave a Comment

Fat Santa

Rules for Enjoying Healthy Holiday Eating …

 

Heading into the holiday period can mean heading into weight gain if you are not careful. For many of us, this could put a damper on spending time with family and friends. Think about it: research from the National Institute of Health has shown that, from year to year, a pound or two can be added as you go through the holiday season. If you do not stay on top of this, this can become a problem over time. However, if you are careful and incorporate some simple rules, you can enjoy the holiday and eat right at the same time. Therefore, here are some simple rules that can work.

First of all be realistic. Do not try to lose pounds during the holidays; instead try to maintain your current weight.

  • Make holiday fun and less about food. Put together events that are not all about eating or even mostly about eating. If you enjoy baking and candy making, use if for activities such as holiday crafts. You can make gingerbread houses, candy villages, and decorations. Share those meals with others in your community. Take a walk and see how your neighbours are decorating their houses. Plan some fun games. Time together does not have to mean overeating.
  • Are you planning to diet during the holidays? Do not try it. Focus on a goal that is attainable, like being aware of and maintaining your current weight.
  • Be that person who brings a healthy holiday contribution to the party. That way you can ensure that they healthy meal is good and good for you.
  • Do not try a “compensation eating strategy.” What is that? It is skipping meals because you are expecting a big holiday meal or party. Chances are that you will get to party and overindulge because your stomach is empty. Have a light meal of healthy food before you go to the party and you will avoid the urge to binge.
  • Do not just shovel the buffet food onto your plate. Take a quick inventory and take your favourite foods, providing some of those favourite foods are fruits and veggies.
  • Whether you are drinking alcoholic or non-alcoholic beverages, take it easy. Alcoholic beverages can contain a lot of calories and can cause one to lessen self-discipline towards eating. Non-alcoholic beverages are not much better, they contain calories and sugar.
  • Add a little exercise to your holiday list. It not only will help you keep the weight off, it can create a nice little diversion from holiday chaos. Make it something simple and straightforward, like a nice brisk walk for 10 to 20 minutes.
  • Let the turkey or the goose get stuffed during the holidays, not you. Enjoy your favourite treats, but keep portions small enough. The object is to enjoy these favourites, not push the limits.I love the cake!
  • Did you not listen to our advice on slowing down at holiday meals? Well then, slow it down at the next meal. In order for you to gain a pound, you would have to overeat by 500 calories a day over what you should be eating. So one overindulgence is not going to cause you to gain a pound, if you compensate for it at the next meal.
  • There are plenty of healthy meals that can be prepared that will are both traditional and good for you. If you put some healthy cooking into these holiday traditions, then you can enjoy your traditions without gaining weight.
  • Refrigerate your gravy and harden the fat. Remove the fat and serve. This simple process will reduce 56 grams of fat from your gravy.
  • The more your dressing is bread, the more calories that you will be dealing with. Adding healthy also can mean adding taste to your dressing. Try some onions, celery, cranberries, celery, apples, or vegetables. Add apple-sauce and some low fat chicken or vegetable broth.
  • Take the skin off your turkey and you will reduce your fat intake by 3 oz. per serving.
  • Make a delicious green bean casserole with fresh green beans and potato slices, avoiding cream soup. Replace the fried onion rings with almonds.
  • Make your mash potatoes tasty and healthy. Replace the whole milk and butter with skim milk, parmesan cheese, broth, garlic, or garlic powder.
  • Healthy Holiday Nog: Here is a nog that will work for you. Four bananas. 1 ½ cups plain non-fat yoghurt, 1/3 teaspoon rum extract. Blend these ingredients together. Top with some nutmeg. Tasty Nog done, diet intact.
  • Ahh, the desserts. You know you cannot have a good holiday without some happy endings to some meals. So let’s be sensible about it. Make your pumpkin pie crustless. Substitute two egg whites for every whole egg that is normally in baked recipes. Rather than heavy cream, use evaporated skim milk in your cheesecakes and cream pies. Replace the frosting on those cakes with fresh fruit, fruit sauces, or a sprinkle of powdered sugar.

healthy holiday eating

So enjoy your holiday without the guilt. Eat healthy and you will not have those regrets at the end of the season. Moderation, substitution, and enjoying some things that do not involve eating. Do this and you will enjoy the holidays without the guilt.

Happy healthy holiday eating & a merry Christmas to you!

How do you control your weight & eat healthily during the festive season?

Let us know by leaving your comments below!

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Did you know ...

That Switzerland eats the most chocolate equating to 10 kilos per person per year!

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How a bed wedge pillow can help ease 5 common health issues.

02/12/2013 By Leave a Comment

 Health image

Good bed wedge pillow manufacturers should design and make their bed wedge’s based on the results of their extensive research obtained from the customer feedback that they receive over a period of time.

Based on the inputs received, they tend to  focus mainly on five major health conditions.

A properly well designed  wedge pillow should be able to aid in overcoming the pain associated with following ailments.

Specially designed pillow wedges are designed for number of specific medical condition.

Five health conditions which may require elevated sleep are:

1. Back Pain:

The bed wedge pillow should not only support the lower lumbar but also should be able to take the stress of the spine and back muscles. For back sleepers, there are specially designed memory foam wedge pillows.

The comfort bed wedge pillow with its well defined contour features should be much beneficial to side and back sleepers especially when it comes to maintaining the spine as straight as possible.

Back Pain image

2. Sleep Apnoea:

It’s a known health fact that for some people the muscles at the throat could cause limited air flow resulting in breathlessness during sleep.

Depending on the severity of the suffering, a specially designed CPAP pillow can be used along with a inclined wedge pillow &  CPAP device to restore breath and thus oxygenation is promoted during sleep.

It has a cut out for the breathing device and also take care of the neck and face as needed.

3. Acid Reflux:

In the medical world, this condition could lead to fatal conditions  if left undiagnosed as it can develop to a cancerous form known as Barrett’s oesophagus.

The condition is caused by back flow of the contents (acid) from the stomach to oesophagus when the stomach is at a level position, especially whilst in a resting position and a wedge pillow for acid reflux /gerd will help overcome this.

It can easily be adapted to fit on top of the  mattress and personal preference can lead to the wedges being placed under the mattress giving the same desired effect.

The advantage of wedge pillows being placed on top of the bed is that due to its narrow width is it does not effect the partner of the person with the condition.

reflux bed-wedge pillow

4. Knee/Leg Pain:

Patient recovering from leg surgery can by using a bed wedge pillow as a leg raise improve blood circulation and  maintain a comfortable leg position.

Often taken as an indication for varicose vein, lower leg pains are often caused by low blood circulation so a wedge will definitely help.

It is advisable to get the doctor’s permission before proceeding to use a knee  wedge pillow for patients who have had knee replacement surgery.

5. Snoring:

According to studies, when turned on our sides, a person stops snoring. Unfortunately its tough to stay on ones sides without proper support to the back and neck.

This is where contoured memory foam pillow,  snore stop pillow or a bed wedge pillow can help. It can elevate and cradle the head which can effectively halt snoring.

An adjustable sleep wedge with a smaller incline can support to a good extent the side sleepers and can tilt the head whenever needed to stop snoring.

Do you currently own  a bed wedge pillow?

How do you use yours?

Let us know by leaving your comments below!

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Did you know ...That due to their versatility, bed wedge pillows are a cost effective support aid!

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Vegetable Weight Loss Diet Plan

25/11/2013 By Leave a Comment

Veg good for health

If you want to lose weight fast,  vegetables can be the way to go. A vegetable diet has less calories and lower fat than a standard diet. The basic math of losing weight does not change: you need to burn more calories than you take in each day and a good way to do this is have a regular exercise routine, but you have a better chance it you are on a veggie diet. Vegetables are not only low calorie, but also high in fibre, which means that they are filling and will quench your diet.

This can all be done while keeping an appropriate healthy weight.vegetable diet also provides the essential nutrients. Many of those nutrients are important in fighting cancer and other diseases.

A vegetable would be considered all or portion of an edible plant. This includes leaves, roots, and vegetables that are actually fruits, such as peppers or tomatoes. People may not think of sweet fruits, and dried beans as vegetables, but if you were putting together an all-vegetable diet, these would fit in, as would herbs. The broader definition of vegetables means proper substitutes for meat and dairy. This will allow for a healthy approach to losing weight.

There is a long tradition of vegetarian diets that is as ancient of civilization. Roman leaders such as Plutarch and Diogenes were vegetarians. The leader of Greek thought, Socrates, and his protégé Plato were also vegetarians. Many of the longest religious traditions have vegetarianism as part of its tenants such Buddhism, Jainism, and Zoroastrianism. Not are these considered healthy, but they are also spiritually satisfying.

To get the proper benefits from one of these diet plans, you will need to stay on a plan. For example, if you are on a cabbage soup diet plan, you will need to make sure that you eat the supplemental foods with your daily meals. According to Travis van Slooten, editor of Men’s Total Fitness, this means having two or three servings of fruit and four to five servings of vegetables with your diet every day. You should get nine servings a day.

There is some question of what is exactly a vegetarian diet; some think that a vegetarian diet can include things from animals as long as no animal is killed, such as milk. Others think that if you take anything that comes from an animal whether it is alive or dead makes is not part of a vegetarian diet.

So, if you have decided to take up this diet, remember to not make that mistake that too many dieters make: there is no magic bullet; you have to keep your intake below how many calories you burn. You should also realize that some diets, such as the cabbage soup diet may help lose weight by reducing water weight, which reduce weight quickly only to make have it return.

The best way: make a plan and stick to it.

Do you follow an effective healthy diet plan?

Why not share it with us by leaving a comment below!

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Did you know ...That diet plays an important factor for all of us especially for those suffering from acid reflux. As well as modifying your diet to help combat reflux our wedge pillow for sleeping will elevate the body when lying down reducing or eliminating the symptoms at night time.

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Ways to Avoid Acid Reflux Symptoms

28/10/2013 By Leave a Comment

image of reflux symptom

Acid reflux – What are the the causes and symptoms?

Just as importantly: how do I control the symptoms and keep a bad situation under control?

For those dealing with this painful condition, this article will show you ways to both prevent and control your acid reflux and get some comfort.

If you have acid reflux symptoms, make sure that you let your dinner settle for three or so hours before you go to bed as this is the time that most feel it the most due to lying down. Allowing this time gap will allow the acid in your stomach to work and prevent the reverse flow of the stomach acid back through your oesophagus.

If at all possible try avoiding  drinking too much during meals. Quenching that thirst separately from your meals will slow down the effects of reflux. Drinking too much during meals can make you feel bloated. If you think you are hungry between meals, try having a drink first, you may find that satiates your need.

It is nice to relax after a meal, but do so sat up in a chair, not lying down. When you lie down, your stomach can push acid back up through the oesophagus. Any position that involves sitting or standing will give you a better chance of relief.

If you prop up the head side of your bed, your stomach will have a better chance of not backing up. If you raise the top of the bed more than six inches (achieved by placing “raisers” under the legs of the bed or the use of a bed wedge pillow  placed on or under the mattress), your body will feel some relief.

As if smoking does not cause you enough problems, here is one more reason to quit. If you have acid reflux, it can be made worse if you are a smoker. Smoking will affect your oesophageal sphincter that keeps the acid in the stomach. The smoking will also prevent the production of saliva and stymies the digestive process, which means stomach acid will remain longer.

You may think that tight fitting pants are a great way to avoid overeating. You may be right; however, pushing in that waist also will push in that stomach giving acid nowhere to go but inevitably back up past the oesophagus and which in turn will heighten acid reflux symptoms. Make sure your pants and any undergarments are loose enough to allow the digestive process to work unrestricted.

Exercise helps and is a superb way to avoid acid reflux symptoms. It will help you avoid carrying a spare tire around your waste. That unnecessary weight that you are carrying may cause acid reflux to flare up as the correlation of being overweight and acid back are well documented.

 

antacid pillsDo you realize that a food’s pH level has no impact on its ability to form acid in your stomach? Foods you might think are acidic could be more alkaline after you digest them. This causes a lot of confusion for many acid reflux / gerd sufferers. You should get to know the pH content in the food that you are eating if you suffer from acid reflux.

 

 

 

PH Levels in food may or may not aggravate an existing acid reflux condition. In fact, some foods become more alkaline when they enter the digestive tract. Working out which foods are good and which are bad foods for acid reflux,  do your research. To avoid the issues that might come from acidic foods, look up your favourite foods to see what their acid levels are.

 

Your mother was right what she said to slow down while you eat. You are not shovelling coal when you are eating. Make sure that your meal is fully chewed properly will help that it gest digested more easily. Focus on eating and stop when you are full. Enjoying the meal is not just a way to relax; it is a healthy way to avoid acid reflux.

Acid reflux can be soothed with cinnamon gum. Along with the gum itself, the chewing action will keep the stomach feeling better and allow the acid to work through the system.

As you can see above, acid reflux conditions can be relieved & controlled if you take the proper precautions. Take the time to review your eating and sleeping habits to see where you can make the changes that will make your life much more comfortable.

How do you control the symptoms of acid reflux or excessive heartburn (gerd)?

Let us know by leaving your comment below.

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Did you know ... About 1 in 3 adults suffer from heartburn once every few days, but that number is about 1 in 10 every day & is common in overweight persons, smokers, heavy drinkers, pregnant women & those in the 35-64 age bracket!

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5 Top excercises to build muscles without going to the Gym

26/10/2013 By Leave a Comment

Popular belief is that one can only build muscles if you hit the gym. But what most do not understand is the fact that physical training is never limited to the gym alone. It is always possible to increase the overall fitness and develop muscle mass without going to gym.

Its all about discipline and a few other tips without the use of fancy or expensive gym equipment.

Exercises involving bodyweight according to some old school trainers are that bodyweight exercises are better than  artificial weight to obtain muscle mass gains.

Five of the best exercises in this category are as follows;

 

1.Push-Ups

girl doing press-ups

The exercise can indirectly help in bringing in muscle mass in triceps and biceps. Some consider the effects of push ups to that of a bench press. Push-ups use the entire body as a weight for during the up & down movements. One thing to note here is the fact the more closer the hands are to each other, the more the emphasis is developing the triceps.  Further away from each other and the emphasis is on developing the chest muscles.

 

2.Pull-Ups

Man doing pull-ups

Another great exercise that does not need any major equipment is pull ups. Considered as one of the most basic of the training exercises, the exercise targets the gains on back, neck and arms. All that is needed for this exercise is a horizontal pole in the house, normally mounted between door ways / frames. The horizontal pole or  bar used should be smooth and straight ( as well as secure). Keep doing the pull ups until there is muscle fatigue and do the exercise in repetitions.

 

3.Squats

Man squatingPerhaps an unchallenged exercise among all, squatting is capable of toning and developing a proportional body which is also muscular. The exercises focus on legs and back. After getting used to free hand squats, one can try one legged version. This exercise can also be done with lot of repetitions. Lower back strength can also be achieved through this exercise.

4.Crunches

Girl doing crunches

One of the best exercises to target the abdominal muscles and is most effective especially to remove flab around flattening the stomach.

5.Simple dumbbell Exercises

Girl with bumbbellsOne can use the dumbbells without hitting the gym as they are easily attainable, cheap and easy to store. Dumbbells if used properly can help in targeting each and specific areas of the body. Some of the exercises which can be done with dumbbells are weighted lunges, dead-lifts, weight walking, side fly for shoulders and military presses.

“routine, consistency and discipline are needed”

To observe any visual results, routine, consistency and discipline are needed although you should feel better well before you start seeing the results and combined with a good balanced diet should help you on your way to a healthy body.

Safety has to be paramount and prior to and during exercising and  precautions taken in the prevention of personal injuries. Ensure that you consult your doctor if you suffer from, think you suffer from or have any doubts with regards to your health prior to or during the partaking of any physical exercises.

What  “gym free” exercise do you find useful?

Let our readers know by leaving a comment down below!

About Creating Comforts

Strenuous exercise can take its toll on the body and the importance of a comfortable mattress & pillow is vital in helping sustain a good nights sleep & recovery that will set you up for the day ahead!

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