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Fiber-rich foods are an important part of a healthy diet. They can help you feel fuller for longer, regulate your digestion, and even lower your risk of chronic diseases such as heart disease and diabetes. Here are some things you should know before adding more fiber to your diet:

  1. What is fiber? Fiber is a type of carbohydrate that cannot be digested by the body. It comes in two forms: soluble and insoluble. Soluble fiber dissolves in water and can help lower cholesterol and regulate blood sugar levels, while insoluble fiber adds bulk to your stool and helps keep your digestive system healthy.

  2. How much fiber do you need? The recommended daily intake of fiber is 25-30 grams for adults. Most people in the Western world consume only about half that amount. Increasing your fiber intake too quickly can cause digestive discomfort, so it's best to gradually increase your intake over a few weeks.

  3. What foods are high in fiber? Foods that are high in fiber include fruits, vegetables, whole grains, nuts, seeds, and legumes. Some examples include apples, berries, broccoli, sweet potatoes, quinoa, almonds, chia seeds, and lentils.

  4. What are the benefits of fiber? Eating a fiber-rich diet can have many benefits, including:

  1. What are some tips for increasing your fiber intake? Some tips for increasing your fiber intake include:

Overall, a fiber-rich diet can have numerous health benefits. By gradually incorporating more fiber-rich foods into your diet, you can improve your digestion, reduce your risk of chronic diseases, and feel more satisfied after meals.

Starting Workout Routines: For Women Who Don’t Normally Exercise

If you’ve decided to get fit in the new year then it’s important to know that not all workout routines for women are created equal. We all start at different fitness levels, so if you don’t normally exercise then you may find it harder to get into new routines. For the sake of your health and your motivation, follow these tips to make sure you go about things the right way.

Checking With Your Doctor

This isn’t always essential, but it could be a good idea to check with your doctor if you haven’t exercised in a long time. This is especially important if you have a chronic health condition or any symptoms that may interfere with physical activity.

Even if you are healthy, going for a physical assessment can help you know what level you’re at, and boost your determination to get started. Knowing how fit (or unfit!) you are before you start can be great motivation to continue, and a measure for your future success.

Getting The Right Workout Gear

If you’re about to start doing workout routines for women then you’re going to want to make sure you have comfortable clothing to work out in. There’s no need to spend a fortune, but you need to make sure that what you do have allows you to move freely. It’s especially important to invest in a good sports bra to protect the breasts, and some good training shoes that will help you to avoid problems with your joints and back.

How To Fit Exercise Into Your Daily RoutineWorkout routines for women who don’t exercise may seem to take up a lot of time – time that you may not have – but the truth is that just about anyone can fit the exercise they need into their daily routine. All you need to do is make sure you get some aerobic activity for at least 10 minutes at a time, preferably a few times a day. This could even include walking to the store, climbing stairs, or doing the gardening.

Pushing Through The Obstacles

If you don’t normally exercise, then starting new workout routines can often present new challenges. For a start, you’ll find that exercise quickly tires you out. That’s ok – it’s better to exercise for short periods of time (maybe 10 minutes) and do it consistently until you build up. You may also find that your muscles ache, so compensate for this by working out different muscles every day and taking a couple of days off each week. Remember – if you start to feel any serious symptoms it’s important to see a doctor.

Workout routines for women who don’t normally exercise will be a challenge, but you can be flexible. Do what you need to do to keep yourself motivated. Every day you’ll find that you can push yourself a little further, and the rewards will soon start to outweigh the pain.

Coughs And Cold Home Remedies – Tips For A Cold

Published on 01/17/2023
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You got a cold again? No wonder! There are over 200 different cold viruses that can get us. It affects adults up to four times a year, children even more often. But how can you quickly start the day fit again? We show you the best tips against cold symptoms.

Coughs and Cold Home Remedies – Tips For A Cold

Drink Enough

Warming herbal teas such as linden blossom tea, chamomile tea, thyme tea or elderflower tea are particularly beneficial. They not only provide fluid, but also have a calming, anti-inflammatory and warming effect. In addition, the mucus in the nose, sinuses and bronchi is liquefied from the inside. This makes it easier to blow your nose and cough up

Gargle

A cold usually begins with a sore throat, a sore throat or difficulty swallowing. Gargling with salt water (1/2 teaspoon in 1 glass of warm water) or sage tea helps against these unpleasant cold symptoms.

Cold bath

If a cold is looming, a warm cold bath is a good tip. The water should not be too hot (maximum 39 degrees, 20 minutes bathing time) and can be enriched with essential oils such as eucalyptus oil, pine needle oil or thyme oil. People at risk of allergies, people with asthma and children should avoid adding oils, this applies in particular to menthol. The essential substances it contains can irritate the respiratory tract in small children. Breathing problems up to life-threatening shortness of breath can be the result.

Rest and Relaxation

During a cold, the body is primarily concerned with getting rid of the pathogens. To do this, he needs enough energy. It is therefore a good cold tip to ensure relaxation, sufficient sleep and little stress. Physical exertion and sports should be avoided during a cold.

Home remedies

Home remedies are still a good way to relieve the common cold and get back on your feet quickly. Potato wraps, onion juice, and chicken soup are just a few examples that aid in recovery.

Inhale

Inhalations are also among the 10 best tips for colds. The inhaled water vapor moistens the airways and liquefies viscous mucus. Herbal supplements such as peppermint or chamomile have a calming and anti-inflammatory effect. For a steam inhalation you need a bowl of hot water. The head is not bent too close over the bowl and covered with a towel. Breathe deeply and calmly. Try breathing through both your mouth and your nose alternately.

Blow your nose properly

People with runny noses should be careful not to blow their noses too hard. Otherwise, the pathogenic pathogens can get into the paranasal sinuses and cause inflammation (sinusitis) there. Always hold one nostril closed and blow the other when blowing your nose. It’s safest to just wipe your nose and not blow your nose at all.

Keep warm

If you have a sore throat, wear a towel or scarf around your neck to keep it warm. Cold feet can be warmed up with a hot water bottle (caution: not if you have a fever). If your feet are cold, this leads to poor blood circulation throughout the body, especially in the mucous membranes of the respiratory tract. This makes it easier for cold viruses to spread further.