Lose Weight with Salads: Tricks and Recipes

A great way to lose weight is with salads. The exquisite mix of vegetables, legumes, and fruit not only gives you vitamins and antioxidants that your body needs, but also helps you keep a healthy and proper diet so you can lose a few pounds week to week.

Salads are the perfect dish to turn to day after day. You will get your recommended dose of fiber, low calories, good hydrations, good energy, and confidence that you are feeding yourself properly. With a little bit of imagination and time, you can make truly delicious salads. We will give you some ideas below.

Why Eat Salads to Lose Weight?

They Are Tasty

Keep in mind that you can do any combination you like. There are many recipes for any taste or needs you may have. The ingredients are easy to find. You can add in vegetables, legumes, fruit, nuts, spices…

They Are Low in Calories

Salads tend to fill your stomach up and only have about 200 calories a serving. Lettuce, for example, has a lot of fiber and water so if you eat it, you will stay hydrated. If you add spinach, you will get iron and vitamins with very few calories. It is satisfying and high in protein.

Fast and Healthy Food

You barely have to cook. The ingredients are easy to find, you just have to wash them well, cut into pieces, put them on a plate, and add dressing. But you should choose the ingredients wisely. Don’t include fattening dressings, for example, like mayonnaise, ketchup, etc. Avoid saturated fats and look for fresh and healthy ingredients.

Complete Serving of Vitamins and Protein

Remember that vegetables are an amazing and natural source of calcium, iron, vitamins, etc. If you combine them with grilled turkey or chicken breast you will get even more protein. Therefore, the proper choice and combination of ingredients is important.

The Right Dressing

Avoid commercialized dressing. If you need dressing on your salad, choose olive oil, apple cider vinegar, lemon, and spices: pepper, rosemary, oregano, parsley, or chopped garlic to spice up your dishes.

Ingredients to Avoid

Avoid the aforementioned dressings (mayonnaise, ketchup…) as well as foie gras, brie cheese, goat cheese, croutons, bacon, etc.

Lose Weight with Salads: Recipes

To make these delicious salads, you should keep the following information in mind:

• Always choose fresh and in-season ingredients
• Make the salad right before you are going to eat it, not a day ahead
• Season before serving in the following order: first salt (if you want salt or a substitute), then lemon juice (or apple cider vinegar), and lastly oil. If you put oil on first, this will give the rest of the ingredients a strange taste
• If you are very hungry, have a good base of various types of lettuce to fill yourself up without having too many calories or fat
• If you are going to add ingredients that need to be cooked: green beans, beans, seafood, chicken, etc., do it beforehand and put them in the salad when they are cold.

Salad Recipes

You can choose the amounts. Depending on how hungry you are, you can add more or less lettuce. Eat them at your main meals during the week. You can have them with chicken or turkey breast. The ingredients that they require are satisfying and will help you lose weight.

Avocado Salad

• Thinly sliced lettuce
• A small cut up avocado
• A cup of pineapple pieces
• A cup of melon pieces
• Seasoned with lemon juice, 1 tablespoon of olive oil, salt, and pepper

Orange Salad

• Thinly sliced lettuce
• 100 grams of grated carrot
• 50 grams of diced onion
• 2 cut up oranges
• 8 olives
• Seasoned with lemon juice, 1 tablespoon of olive oil, salt, and white pepper

Turkey and Carrot Salad

• Sliced turkey breast
• 1 stalk of celery, diced
• 1 raw carrot, grated
• 2 cups of sliced lettuce
• A little bit of raw pepper cut into very thin strips
• Seasoned with orange juice, 1 tablespoon of olive oil, salt, and white pepper

Red Salad

• 150 grams of cut up beets
• 100 grams of diced carrots
• 1 celery stalk, diced
• 2 tomatoes, diced
• 50 grams of onion, diced
• Seasoned with orange juice, 1 tablespoon of olive oil, pepper

Spinach and Shrimp Salad

• 50 grams of spinach
• 5 cooked shrimp
• 2 cups of sliced lettuce
• 2 garlic cloves, finely diced
• Seasoned with a tablespoon of apple cider vinegar and one of olive oil

How to Not Gain Weight from Stress

Stress is a reality for all of us everyday. Sometimes, when it becomes chronic, it is normal for your body to begin to undergo changes: your levels of cortisol and insulin increase, and it often increases your hedonist appetite, which is what makes you eat not out of necessity but out of pleasure. In this article, we will provide tips on how to not gain weight from stress.

When faced with stressful situations, our ancestors also suffered from calorie increase and fat accumulation, but their situation was very different: they developed a “flee” response when faced with a dangerous situation and needed that energy reserve in that case. For us, we can’t flee from our jobs or responsibilities which is why we find ourselves often resorting to food in order to get a moment of pleasure. We also feel how our body, in spite of not needing food, activates the need to eat certain products.

We should also mention that not everyone gains weight when stressed. Some people lose weight. But the most common trend is to pack on a few pounds, which begins a health problem that you should know how to stop. We will explain.

Why Do We Gain Weight When Stressed?

Stress is a signal form your body that tells you about what is around you, what isn’t right, and what is a threat to you: it pushes you, in some way, to produce some kind of response. Our ancestors lived in constant risk for their lives and they had to know how to detect, avoid, and, consequently, survive it all. Today, this sensation of danger or stress isn’t associated with these more physical stimuli. It has more to do with mainly psychological aspects: family, personal, or work problems. Therefore, stress causes very noticeable effects in your body, with weight gain being one of them. Let’s take a look at it to understand better:

• The adrenal cortex is stimulated, which produces the cortisol hormone.
• This hormone, cortisol, produces fat and glucose liberation from adipose tissue in the blood stream.
• Insulin, the hormone responsible for bring glucose to cells for storage from the blood stream, inhibits it in order for fat and glucose from the blood to be available as a source of energy in the tissue that needs it.
• Basal activation in the sympathetic nervous system is increased, especially in people that have diabetes, which causes obesity in people that are stressed.
• You have more desire to eat what they call “comfort foods” with fat and sugar. These are foods that act as opiates for your brain and tend to relax anxiety and stress.
• Stress at work in particular is associated with the consumption of fast food. It is usually common to eat this type of junk food while you work.

Avoid Gaining Weight When Stressed

The first method you should try is to get rid of your stress, know how to identify the causes, and deal with the problem properly. Establish a balance between your personal life by knowing how to prioritize. This will help you be able to face reality little by little. This is the first set to take, but we will see now what you should know how to treat in order to prevent stress from making you gain weight.

Identify When You Want to Eat

This is about studying your hunger. You should eat your main meals on a schedule. Breakfast is essential and dinner should always be a little lighter. When you are stressed, it is common for your brain to want to eat because it feels the need to stop anxiety with food and as a result it will get pleasure and relax. Identify when this happens to you: Before work? When you get home? Identifying the times is a way to control them. Avoid processed foods, sugar, and fat especially. Substitute them with the foods that we suggest.

Stress Reducing Food

It may surprise you, but there is food that will help you reduce stress and control your weight. Add them to your diet whenever you can.

Avocado

Avocado has may essential nutrients that help reduce stress hormones, regulate blood pressure, and offer a satisfying feeling. Try to eat an avocado everyday, whether it is in the afternoon when you get hungry or in your salads.

Green Tea

Thanks to its antioxidants: polyphenols, flavonoids, and catechins, it boosts fat elimination, and what’s most interesting, it stops the production of an inflammatory substance that causes hunger, which also accelerates metabolism. Green tea also calms your body and mind and regulates basic functions. You can drink it up to 3 times a day. You don’t even need to add sugar to it.

Cranberries

Another amazing antioxidant. They are an ally to your digestive system, kidneys, and bladder, but, besides that, they have great virtues for regulating stress.

Walnuts

Walnuts are an essential source of Omega 3. This fatty acid is very beneficial, it is a brain activator and cholesterol reducer. They are perfect for eating between meals and will regulate your stress.

Brown Rice

Brown rice is an amazing source of vitamin B. Try to include it in your diet whenever you can. When your body gets a good dose of vitamin B, you will have less stress.

Dark Chocolate

It may surprise you, but when you are stressed, eating dark chocolatethat has between 70 and 90% of cocoa is very beneficial: it relieves fatigue, it provides you with magnesium, and most importantly, it reduces stress hormones. You can eat two ounces a day, and when you do so, eat it little by little, savoring the salivation.

How to Prevent Hair Loss

Hair loss is a common problem for both men and women, and can be caused by factors like genetics, vitamin and mineral deficiencies, anemia, stress, hormonal changes, the use of certain medications, and more. The average person usually loses around 100 strands of hair per day, which is normal. However, when a lot of hair falls out, it’s possible that something is happening within the body and we have to act fast to prevent hair loss from becoming a real problem.

Why does our hair fall out?

Our hair is connected to the nervous system, and when the nerve endings are weak, hair starts to fall out more easily. The weakness is normally caused by things like a change in weather, stress, serious illness, lack of sleep, poor digestion, and other factors.

Other things that can contribute to hair loss are: exposing hair to high temperatures, the use of chemical products, poor nutrition, dehydration, etc. Luckily, some daily habits can help us avoid hair loss and provide the appearance of thick, fuller hair, without having to suffer the consequences of this problem.

Tips to prevent hair loss

In the case of hereditary hair loss, or because of a serious illness, it’s more difficult to find an effective treatment. But these simple tips can help reduce the problem and soon you’ll start to see the difference.

Maintain a healthy diet

Having a healthy diet is very important for maintaining healthy hair and avoiding hair loss. It’s wise to add foods that are rich in iron to your diet, which is a key element to having strong hair follicles. You should also increase your intake of vitamins A, B, C, and E. Avoid eating foods with excess fat, and introduce more raw foods like fruits and vegetables.

Avoid excessive heat

The use of curling irons, hairdryers, or tweezers, along with direct exposure to the sun, are behaviors that can greatly weaken the hair and promote hair loss. It’s best to reduce or eliminate these habits and always protect your hair from the sun when it’s very strong.

Use the right products

There’s a tremendous number of hair products on the market, and most of them contain chemicals that could produce an adverse reaction. It’s important to know how to identify the right products for your type of hair and scalp, because not all of them may be good for your specific hair health.

Avoid using hair dyes

Hair dyes contain numerous chemicals that weaken the hair and promote hair loss. If you already experience hair loss, under no circumstances should you dye your hair because it could make the problem even worse.

Drink plenty of water

Drinking water is one of the healthiest habits we can have, and its benefits reach even to the hair. By adding extra water to our diet we help strengthen our hair, keeping it hydrated and maintaining a shiny appearance.

Natural remedies

Natural remedies for hair loss are a good option to reduce and prevent this problem, and can produce very satisfactory results.

Aloe vera

This plant is perfect for stopping hair loss and in fact also promotes hair growth. Apply some gel from the aloe plant to the scalp and let it dry. After a few hours you can rinse it with cold water.

Carrot and coconut oil

The properties of these two ingredients combined make for a powerful remedy for hair loss. Mix equal parts carrot juice and coconut oil. Massage the mixture into the scalp and hair, and leave it in for 15 minutes before rinsing with cold water.

Egg yolk

Eggs are a rich source of vitamin E, which is necessary for healthy skin and hair. In addition to including more eggs in your diet, you can apply egg yolk directly to your scalp, and leave it on for 30 minutes before rinsing as usual.

Garlic

This overnight treatment will strengthen your hair, prevent loss, and make it brighter looking. Cut a garlic clove in half and gently massage the scalp with it in a circular pattern, then apply a little olive oil to the scalp and cover the head with plastic wrap or a shower cap. The next morning, wash the scalp with a little shampoo and water to remove the oil and neutralize the smell of garlic.

Rose Water: How to Make It and Its Amazing Benefits

Rose water holds the oldest and most stimulating health and beauty secrets in its delicate and intoxicating essence. It is used in India and Arabic countries as a basic remedy to rejuvenate skin, for religious ceremonies, and also for dishes. Its properties are countless as well, which is why we want to tell you how you can easily make delicate and amazing rose water for daily use on your skin.

General Benefits of Roses:

• – Digestive: including rose petals in your dishes helps cleanse your intestines and alleviate constipation. You can also put them in salads and even make a delicious rose tea.
• – Astringent properties: if you make an infusion, you can benefit from it if you have an eye inflammation and relief is immediate.
• – Respiratory properties: to cure flus and colds, it’s normal to use the rose bush fruit, which is the fruit that is still in the plant when the rose itself has dried. Boil them with their seeds, strain it, and drink two cups a day.
• – Skin properties: Thanks to rose water and its incredible properties, you can obtain huge benefits in skin healing, prevent skin aging, and cure any skin wounds.

Rose Water Properties

• – It is anti-inflammatory and a decongestant. Signs of fatigue from a long day are alleviated by this perfumed toner. If you use rose water in the morning, for example, you will see that the dark circles under your eyes will be reduced.
• – It relieves headaches. Use it by applying compresses or handkerchiefs that have been soaked in it to your forehead.
• – Its high content in Vitamin C is perfect for synthesizing collagen and protecting yourself against free radicals that cause aging.
• – It’s relaxing.
• – It smooths out dark spots, stretch marks, and wrinkles.
• – It prevents hair loss by improving blood flow and strengthening hair follicles.
• – Thanks to its B and E vitamins, tannin, and pectin, it is converted into an ideal toner for cleaning and firming up your skin.
• – Its antibacterial and healing properties make rose water an indispensable ally for sores, skin ulcers, and acne.

Making Rose Water

What do I need?

• A half kilogram of rose petals.
• A pan with a top.
• A half liter of distilled water.
• A glass bottle with an air-tight seal.

Instructions:

1. Start by picking the rose petals: normally pink and red roses have the best fragrance. You will have to pick a half kilogram, which is very important, and you may need to have someone else help you get the full amount. Also, if you are collecting the roses yourself, try to do it in the morning, which is when it has more properties.

2. Now fill the pan with a half liter of distilled water. Distilled water is always better to make these kind of skin toners for physical use. You will have no problems finding it in a supermarket. Once the pan is filled with a half liter of distilled water, add in the half kilo of rose petals, and set the stove to high.

3. This is the most important step. When you see it start to boil, lower the heat. The steam cannot escape because the steam is exactly what contains the essential oils of the roses, and what has the most properties. Once you have lowered the heat, keep it on for ten more minutes and then turn it off.

4. Leave it for another hour, as if it were an infusion and let sit. This is the most important part.

5. Once all the steam has lowered, put it through a filter so that only the rose water remains.

6. Next, put the water in a glass bottle, shut it tight, and leave it in the refrigerator. You can start to use the rose water the next day. The coolness of the rose water will serve as a perfect toner for your skin to clear it up, tone it, and heal it. It is a simple and very beneficial remedy.

5 Great Breakfast Foods

Don’t miss out on these 5 great breakfast foods that are healthy and delicious, and will provide you with the energy you need to get through the morning. In just a few days you will notice a difference!

They say breakfast is the most important meal of the day; that our daily journey and state of energy depends upon it. However, a lot of people skip breakfast or consume a malnutritious breakfast, opting for foods that have the opposite effect of nutritious value.

In this article, we will discuss 5 ingredients that are important for the human body’s health. Within just a few day’s consumption you will notice a difference, and will be surprised with the changes you will notice throughout your day. So start eating these great breakfasts today!

Whole Wheat Cereal

In the morning, we need nutrition that provides us with energy to last us throughout the day, to provide us with physical and mental strength. One food that can provide us with that is whole wheat; this food is rich with vitamins, minerals, and fiber. We don’t normally think of breakfast cereal as an essential nutrient, as we normally see those in the supermarket which contain sugars and preservatives. We can, however, choose simple cereals that are meant for healthy diets, such as the following:

• Oatmeal; the queen of cereals, that supports energy whilst relaxing the nervous system. It is rich in fiber and helps the digestive system. It’s great when mixed with a bit of milk and honey; but can also be consumed raw if desired.
• Whole brown rice: even though it’s a rice that we eat at lunch time, we can also eat it with milk or as a rice drink with cinnamon and lime. A delicious rice milk drink is an excellent breakfast, ideally served cold.
• Corn: Many countries use corn-based cereals for breakfast.

Fruit

Fruit is great, especially in the morning, and provides long-lasting energy for the body. You can eat it raw, or in fruit juice, in jam, or dried. Here are some examples:

• Citrus:  pomelo or oranges are great for breakfast, as they provide lots of energy.
• Figs: ideal in combating stress
• Pears: rich in silicon, a mineral necessary for skin, hair and nails
• Apple: a fruit rich in malic acid and tartaric acid, which helps us prevent multiple illnesses, including tooth decay
• Papaya: ideal for those suffering digestive problems
• Pineapple: contains digestive enzymes and has anti-inflammatory properties
• banana: very nutritious and rich in magnesium, a mineral that supports muscles and the nervous system
• Dried Fruits: contains lots of fiber and energy.

Dried Fruit

Dried fruits contain high levels of healthy fats, good for our bodies, and help provide energy and fiber. We recommend eating it raw or toasted, but avoid those that are salty or fried, as those can lose their nutritious value. The most recommended are:

• Walnuts
• Almonds
• Peanuts
• Pistachios
• Hazelnuts
• Pine nuts

Dairy or Protein

Many dairy products are common breakfasts, such as:

• Natural Yogurt
• Cheese
• Cottage cheese

Dairy is essential, although we can substitute it with other nutrients that contain proteins; for example, eggs.

Natural Sweetener

If you’d like to add a sweetener to the recommended foods, always try to avoid white sugar; it not only  robs us of energy but also robs us of minerals. Try to substitute it for one of these natural sweeteners:

• Unadulterated honey
• Agave nectar

How to Make Homemade Makeup Removers

You may have run out of your makeup remover or because you want to start using more natural products to take care of your skin. There are different options to remove your makeup without resorting to chemical or store bought products. Learn how to make homemade makeup removers in this article!

Recommendations for Removing Makeup

It all depends on how much makeup you have put on your face and above all, what area you apply the most. If you are someone who puts on a lot of mascara and eyeliner on your eyes, you might need to spend more time removing makeup because most tend to be waterproof. The same thing can happen with your mouth if the lipstick is high quality or you have put a lot on.

For the rest of the areas of your face, it can be easier. Wash well with warm water and neutral soap to remove excess makeup and make the cleaning task go “deeper”, if you like. Keep in mind that this will not completely remove eye shadow, blush, base, etc. so you should continue the task later. You also won’t spend more than a couple minutes and the good news is that result is a much prettier, radiant, bright, and clean face.

Never go to bed with makeup still on your face because the next day you will wake up with blemishes everywhere because you don’t allow your pores to “breath”. This will make your skin more oily, have more acne, pimples, or blackheads. Even if you are very tired, you should take five minutes to remove your makeup.

If you wear contacts, you should take them out before starting to remove your makeup because the product can get in your eyes and cause irritation or burning or even deform your contact lenses.

Natural and Homemade Makeup Removers

• Natural yogurt recipe: put a layer of yogurt on your face, leave it on for 10 minutes, and remove with a cotton ball or tissue that you can wet with a little bit of warm water.
• Warm milk: heat a few tablespoons of milk for a few seconds and soak a cotton ball in it. Apply it to your face with small pats and press more firmly where you have more makeup (like your eyes), but not too much to irritate it or hurt yourself. Don’t forget to rinse well after you finish.

• Olive oil: this is best for people that have dry skin. Just put a few drops of olive oil on your face and spread it everywhere by gently massaging it. Remove with a tissue soaked in warm water. If your face gets too oily, rinse with neutral soap and warm water. Olive oil is great for removing makeup on your eyes because it won’t make this delicate area irritated.
• Almond oil: this is for women that have oily skin. It won’t affect this kind of skin because it won’t make it more greasy but will instead “counteract” the effect. Apply it the same way as the olive oil.
• Chamomile and olive oil: make a chamomile infusion and let it cool. Soak a cotton ball in it and add a few drops of oil. Apply it to your face, especially on your eyes. It takes care of this sensitive area and also reduces the swelling of eye circles and bags.

• Almond oil: as you can see, oils are amazing homemade makeup removers. In this case, it offers its amazing hydrating properties as it also removes makeup. It is for sensitive eyes. Just put a few drops on a cotton ball and put it directly on your skin. You can mix it with castor oil to strengthen and lengthen your eyelashes.
• Jojoba oil: another natural idea for removing makeup in a few minutes. It gives smoothness and elasticity to your skin. To apply, mix a tablespoon of jojoba oil with two of water. Soak a cotton ball in this and massage it in circles while you watch your makeup disappear.

• Vaseline: this can be an efficient makeup remover for mascara and eyeliner, because its oils dissolve cosmetics perfectly. Put a little bit (you won’t need a lot) on a tissue, cloth, or cotton ball, and gently apply it too the area that you want to remove the makeup from. Because it is very thick and oily, you will need to wash or rinse it with warm or hot water.
• Canola oil: if you mix it with olive oil, you can remove any kind of makeup in seconds. You will need 3 or 4 teaspoons of each kind in a cup. Soak a cotton ball in it and gently pats, you will see how it absorbs your makeup. Don’t forget to rinse your face once you are done.
• Strawberries: to make this strawberry makeup remover, you will need five big strawberries and three tablespoons of natural yogurt. Mash the fruit and mix with the yogurt. You can put it in the blender to do this faster. Apply it to your face by gently massaging in circles and leave it on for a few minutes. Then, remove with water and put a cotton ball soaked in warm water on your face so that any makeup or mask is completely gone.
• Yogurt and lemon: it is a great idea for any kind of skin. You just need to mix a tablespoon of natural yogurt with a tablespoon of lemon juice. Spread it all over your face, neck, and even your cleavage because it will help exfoliate and clear your skin up. Leave it on for a few minutes and then remove with a moist cotton ball.

Natural Remedies for Longer Eyelashes

With the passage of time, eyelashes become thinner and shorter due to a process of loss and regeneration.  There are several treatments available at stores and beauty salons for perfect andlonger eyelashes, but thanks to nutrients you can find in everyday home products, you could easily get the same results without leaving the house.

If you want healthier and longer eyelashes, you’ll have to take care of them daily. Don’t use too much mascara, don’t scrub your eyes too much unless your eyelashes are very full, and avoid using a lash curler.  It’s not uncommon for this product to cut eyelashes.  Remove your makeup carefully because eyelashes are very fragile and sudden movements could cause them to easily fall out.

Below we are going to show you a few home recipes that will help you care for your lashes.  Remember that it is absolutely vital for your health that you care for each and every part of your body.

Olive oil

This is better than anything else for cleaning your eyelash follicles, eliminating anything that is contaminating them.  This will stimulate the growth process.

Use a cotton ball to apply the oil every night before going to bed, then remove the following morning.

Castor oil

Thanks to castor oil’s properties, it moisturizes and strengthens eyelashes, increasing growth.  Just like the olive oil, apply before going to bed and remove the following morning.

You could also grab an empty mascara tube, pour the castor oil in and then apply to your eyelashes.

Chamomile

After having washed your face and removed your makeup, boil chamomile flowers in a pot.  Once it has cooled a bit, dip a cotton ball in it and rub it over your eyelashes.  These recipes need to be repeated daily because you won’t notice the results over night.  If you are consistent you will notice the results in about a month.

Carrot, orange, flower pollen and walnut juice

These ingredients contain high amounts of vitamins that will help nourish your eyelashes.  Mix six carrots, four oranges, two tablespoons of flower pollen and one tablespoon of walnuts.  Juice the ingredients and drink throughout the morning for two months.

Trim your eyelashes

Just like your hair, trimming just the ends of your eyelashes could stimulate their growth.

Consume foods that contain keratin

Keratin is one of the primary nutrients that keeps hair healthy.  That’s why you need to eat foods rich in proteins, like chicken, fish, eggs, rice and legumes.

Vitamin C

Vitamin C helps strengthen both the bones as well as hair.  Eat oranges, kiwi, papaya, strawberries, lemon, cantaloupe, and other fruits and vegetables that contain high levels of vitamin C.

Brush your eyelashes

Just like your hair, brushing your eyelashes every day will promote growth.  Do this every night before applying your oil.  Remember to keep the brush very clean.

Do not consume fats

What you consume could affect your normal bodily processes.  For example, excessive consumption of fatty foods slows eyelash growth.  Keep yourself healthy by eating a lot of fruits and vegetables.

If you notice that your eyelashes are falling out more than normal you’ll need to see a dermatologist so they can prescribe you a treatment.  These tips are great for making them shinier, stronger, and longer, but you might have an infection or some other disease that is causing your eyelashes to be weaker and less healthy.

Tips for Relieving Constipation

It is very important to do some kind of physical activity every day as a way of stimulating your body’s different organ functions, including bowel movements.

Constipation can affect you at any point in your life and at any age, so the first step in the process is figuring out whether or not you suffer from this condition. If you have less than three bowel movements per week, you may suffer from constipation; you may also be affected by this disorder if defecating is painful for you. This problem also usually comes with stomachaches and bloating.

Let’s start out with a quick review of this disorder: it occurs when fecal matter stays in the colon for a long time, thus making it more difficult to defecate. The main causes for this problem are:

• Sedentary lifestyle: in order for your body and each of your organs to work well, you need to maintain an active lifestyle and do plenty of exercise.
• Low fiber diet: this is the most common cause of constipation. Consuming fiber is incredibly important for good intestinal functions.
• Change in habits: it is quite common for people to experience constipation when they move to a new house or go on vacation, as well as when they eat foods that their bodies are not used to consuming.

Now, here are a few tips to relieving constipation easily and safely:

Exercise

As previously mentioned, your body requires constant movement in order to stimulate all the different organ functions, so try to walk, run or swim for at least 30 minutes per day.

Do not wait

Constipation can also occur when you feel like you have to go to the bathroom but wait to go at a later time. Do your best not to wait a long time to go to the bathroom once you feel the need to defecate.

Avoid processed foods

Try to completely avoid cold cuts, french fries and other junk foods. These foods may taste really delicious, but, unfortunately, they irritate your colon, which keeps it from working as it should.

Avoid cheese

Dairy products such as ice cream, cheese and milk have a protein called casein which irritates the colon and makes constipation even worse.

Don’t take just any laxative

Although laxatives are generally available at your local pharmacy, the best option is to make an appointment with your doctor so he or she can recommend a laxative that meets your body’s special needs, which will depend on how advanced your constipation is.

Eat lots of fruit

The majority of fruits are good at relieving constipation. We recommend eating the entire fruit, because if you remove the peel, you will also lose the fiber.

• For example, papaya has enzymes that help improve digestion, so eating a piece of this fruit each day (on an empty stomach) will do a world of good for you.
• Orange juice is also great for speeding up digestive function; drink it every day on an empty stomach.

Apple cider vinegar

This mixture is intended to be a natural laxative. Just mix one tablespoon of apple cider vinegar with a bit of honey and water. Don’t consume this mixture too often, just once a week.

Nuts and dried fruits

Just like fresh fruits, both nuts and dried fruits give your body a great dose of fiber. Try eating dried berries, prunes and raisins to help alleviate your constipation.

Olive oil

People are finding new uses for olive oil ever day, especially in terms of making our bodies work better. Try drinking a cup of hot water with a bit of lemon and a tablespoon of olive oil on an empty stomach. This drink will improve your digestion and even help you lose weight.

Beans

As you know by now, your body needs fiber in order for your digestive system to work properly. Beans have lots of fiber and, additionally, they are a good source of proteins and vitamins such as iron, copper, zinc, phosphorus, potassium, magnesium and calcium.

Apples

Eating an apple per day could really help you to defecate on a daily basis. Plus, apple peels are a great antioxidant, have lots of fiber and will clean out your intestines, so we recommend eating apples as often as possible.