3 Tips to “Naturally” Speed Up Your Metabolism

Obesity is an ever more common problem, largely due to our relatively sedentary lifestyles and unhealthy diets. As soon as we come to terms with the fact that we have become too heavy, we start a battle against those extra pounds. The best way to begin this battle is to try to increase our metabolic rate.

So what is the metabolism, exactly? The metabolism is a set of biochemical processes which break down our food and convert it into energy. There are two parts to our metabolism –anabolism and catabolism. Anabolism is a constructive phase; this consists of growth and cellular repair. Catabolism is a destructive process, where substances are broken down into less complex compounds which the body can gain energy from. Together, the two phases break down and distribute dietary nutrients throughout the body.

Here are a few easy ways to increase your metabolic rate…

1. Get regular exercise - A regular routine of exercise helps to burn off body fat and builds lean muscle. Muscle tissue requires more energy than other tissue – so the more muscle you have, the higher your metabolism will be. To get the maximum benefit, you should take your exercise in the morning.
2. Start the Day Right - Your metabolism slows down while you are asleep. Having a healthy breakfast helps kick start your metabolism for the day. Nutritionists suggest eating several small meals spread throughout the day – try to avoid having meals late at night, especially larger ones.
3. Adopt Healthy Lifestyle Habits - Eating too much sugar, drinking alcohol, smoking and other not-so-good-for-you habits have another unhealthy effect – slowing your metabolism! This contributes to weight gain, so try to kick your bad habits.

Different foods can boost your metabolism as well. The following offer items you can include in may diets…

Fiber – Fiber rich foods can help you to lose weight. Fresh fruits like pears, apples and strawberries are good, as are vegetables and unprocessed grains. Getting enough fiber improves digestive function and reduces cholesterol levels.

Fruits and vegetables with high water content – These foods make you feel full, counteracting the tendency to overeat. Watermelon, tomatoes, citrus fruits and other watery fruits and vegetables should be eaten regularly.

Protein – Lean protein is very important; good sources include egg whites, beans, tofu, shellfish, poultry and some fish.

Spicy foods – People tend to eat smaller portions of spicy foods. This is largely due to a tendency to eat more slowly and drink more water with these foods; this translates into a lower caloric intake. If you are accustomed to spicy food already, try adding a little more heat to your meals.

Olive oil – use this oil rather than saturated fats for your cooking. Olive oil also has Vitamin E and other antioxidants, making a much healthier (and more flavorful) choice for cooking.
 

How to Stop Sugar Cravings

It takes both time and effort to change any bad habit that you may have. A sugar craving can be very difficult to break but if you are determined, you can do it. Most bad habits, if you remain focussed, can be kicked in about 30 days. As with any bad habit though, the first step is to acknowledge that you’ve got a problem. Just like drinking or smoking cigarettes, overdoing sugar, caffeine and other common ingredients in our diet is bad for out health and must be changed in order to better our health.

An increasing number of people are suffering from diseases which are preventable; diseases largely caused by their diet. Foods which are high in sugar, fat and cholesterol are making us sick and are even killing many of us! There is plenty of information available about the horrible consequences which an unhealthy diet has on our bodies – just read some of the many reports from the CDC or the AMA and learn for yourself. I’m not trying to spread fear here, but it may be good to be a little frightened of an unhealthy diet. A lot of heart disease is preventable through diet, as is diabetes and obesity for the most part.

To change any bad habit, you, and only you, first has to decide that a change is needed. It’s a decision only you can make, plain and simple. It’s not going to be easy; changing your sugar consumption habits can be as hard as quitting smoking, since sugar is semi-addictive in nature and like other addictions, can cause some serious damage to your body.

Sugar is actually a toxin! Bet you didn’t know that; that’s why eating too much sugar can be so hazardous to your health. What we’re speaking of here is mostly refined sugar, which is not a natural product. In fact, before anything goes in your body, you should ask yourself whether it is or is not natural. If not, think twice before ingesting it.

Practice is really the best way to train yourself to resist your sugar cravings. When you find yourself hankering for sugar, try waiting five minutes before giving in. Try to take your mind off of the craving by doing something else. More likely than not, you’ll be over the craving after the five minutes have passed. Five minutes at a time, you’ll eventually manage to beat your cravings.

Set small, achievable goals for yourself. If you think you can’t do without those four sugars in your coffee, try waiting an extra hour, even two before you have it. Try this every day and it will become easier as you go. Of course, you can have that cup of coffee sans sugar; if this will help you get past the cravings, go ahead.

With determination and the decision that this habit needs to be changed, you can do it. Remember - you control your cravings, they don’t control you.
 

How to Relieve Arthritis Pain

Arthritis can be due to a number of contributing factors. Some of these are factors like genetics and age which we cannot control. Others, like our weight and other lifestyle factors are within our power to change. The symptoms of arthritis are pain, fatigue and swollen joints. The illness is far more common in women than in men – about 2/3 of arthritis sufferers are women.

If you have been diagnosed with arthritis, there are things you can do to alleviate the symptoms.

Exercise

Getting regular exercise will keep your joints limber and can reduce arthritis pain. Be sure to stretch and warm up before exercise and to cool down and stretch afterwards. Low impact exercise like walking and cycling is best. Regular exercise will also increase the strength of your bones and joints.

Diet

Just as important as exercise is diet. A healthy diet which is rich in fruits and vegetables (many of which have anti-inflammatory properties) will go a long way towards easing the symptoms of arthritis. Losing weight is also helpful, since any extra pounds you are carrying puts additional stress on your joints. You may also consider using an herbal appetite suppressant like hoodia in order to facilitate quick weight loss.

Complementary and Alternative Medicine

Complementary and alternative medicine is gaining popularity as a way to reduce the pain and stiffness of arthritis. Some of the more commonly used therapies are massage, yoga, tai chi and magnetotherapy. Yoga and Tai Chi are especially beneficial exercises for arthritics. There are also herbal anti-inflammatory supplements which can help to reduce swelling and pain in the joints.

Non-surgical Procedures

Arthritis can also be alleviated with some non-surgical medical procedures like spot injections of steroids.

Hot and Cold Treatments

Ice is a standby for arthritis pain. It numbs soreness and also reduces inflammation. Heat is also useful, but works differently. Heat improves circulation and relaxes muscles and ligaments, which reduces pain and increases flexibility – which is why it is usually recommended over cold. However, the choice between heat and cold should come down to which gives you more relief from your arthritis symptoms.

Common cold therapy products include…

• Frozen gel cold packs: These are very convenient. Just keep them in your freezer and apply them as needed. You’ll want to wrap them in a dry cloth or towel before applying to your skin, however.
• Biofreeze: This is a topical pain reliever used for temporary relief of pain from arthritis and tendonitis. It is available in spray, gel pump or roll-on form.

Common heat therapy products include…

• Infrared heat: This heat penetrated deep into tissue to reduce pain; a infrared heating belt is a good choice, since it can be used nearly anywhere.
• Spa or hot tub: A portable sauna works great to provide arthritis relief and is easy to move around. If it’s within your means, however, installing a sauna or hot tub in your home is also a good idea.
  Arthritis gloves: These gloves provide both warmth and a little bit of compression, while leaving the fingertips open so you can still work with your hands. They can be worn all day without adverse effects.

 

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