Plugged up?

It’s not something that is discussed much in circles of friends and colleagues – for obvious reasons – but constipation is common. In the UK, approx.12% of the general population suffer from chronic constipation. Twice as many women than men struggle with it, and the over 65s are most affected: 25% of free living older people experience constipation, but a shocking 80% of the elderly living in nursing homes.

Because bowel habits are not a popular topic of conversation, it is hard to know what is normal and what isn’t. If you can answer ‘yes’ to two or more of the following, you are probably constipated:

  • Do you ‘go’ less than three times per week?
  • Do you often strain (at least 25% of the time)?
  • Are your stools often hard or lumpy (at least 25% of the time)?
  • Do you often feel that you haven’t been able to excrete everything (at least 25% of the time)

A comparison with the Bristol Stool Chart may also help you see where you are.

Man sitting on toilet bowl
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Snooze yourself to health

According to a report published by The Sleep Council in March 2013 the number of Britons getting just five to six hours sleep per night has risen dramatically: 40% of us are not getting the six to nine hours recommended by the NHS.

Why is that? In the majority of cases health conditions, such as depression and anxiety or chronic pain are keeping us awake at night. Many are unable to sleep due to worry, but a great many of us are just not going to bed on time to get the rest we need. Some see sleep as a waste of time, which would be better spent working. Others don’t like going to bed early, because the only me-time they can get is in the evenings, when at last they get home after a long and stressful day at work or when the kids are finally tucked up and asleep. Understandable. But is it wise?

The fact that sleep is something our body just demands is a strong clue that we need it and that it is in fact good for something. If we are prevented from sleeping – and remember: sleep deprivation is a form of torture! – we will die. But even without this drastic outcome, sleep deprivation seriously affects our health.

Photo: Ambro, FreeDigitalPhotos.net
Photo: Ambro, FreeDigitalPhotos.net

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Almonds are your friend

picture credit: Victor Hanacek (viktorhanacek.com)
picture credit: Victor Hanacek (viktorhanacek.com)

Nuts have had a hard time: being high in fat and therefore calories, they were shunned by many. However, they’ve been enjoying a comeback since fat has been exonerated and we now know that “a calorie is not a calorie”. Recent research has shown that – contrary to popular belief – almonds actually help you slim down rather than make you fat, and protect the heart at the same time. A possible reason for the slimming effect of almonds may be that they make you feel satisfied and you are less likely to reach for sugary snacks. Another possibility is that they stimulate the metabolism. Nuts (and seeds) offer excellent nutrition and are a very handy, portable snack.

Continue reading “Almonds are your friend”