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What Is Lactose Intolerance And What To Do If You Have It

What Is Lactose Intolerance And What To Do If You Have It

Digestive problems seem to be common these days. Lactose intolerance is one of the longer-known problems, perhaps before the commonly heard ‘gluten intolerant’ or ‘celiac’. Lactose intolerance is one of the most common digestive issues, and affects between 30 million and 50 million Americans today. Generally we know that the problem occurs when we consume dairy, yet beyond that, what is actually happening within the body when a person has such an intolerance? How does the milk we consume affect our digestive system in such a negative way? And how can we best remedy such a condition?

What is Lactose Intolerance?

People with lactose intolerance are most commonly advised to avoid milk and dairy products. This is because dairy contains a natural sugar that the body cannot tolerate – If the body is lacking a particular enzyme that is necessary to break down the sugar found in lactose products. This enzyme is called ‘lactase’ and resides in the lining of the small intestine. In order for the nutrients in lactose to be absorbed, the human body needs this enzyme. Lactose intolerant individuals are lacking this.

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Lactose moves through the body and into the large intestine and when it makes its way through without being properly digested, for intolerant people there can be painful and uncomfortable side effects such as cramping, bloating, gas and stomach pain. The intensity of these symptoms can vary, though on any scale none of them are pleasant. Some lactose intolerant victims can tolerate small amounts but other people have more severe reactions and can tolerate no dairy products at all.

The Challenges of Lactose Intolerance

African-Americans, Asians, and American Indians are most commonly associated with lactose intolerance. People who are lactose intolerant face the challenge of creating a diet that is dairy free, but also that accumulates enough calcium for the body that keeps their bones healthy and strong. Although milk is said to be the number one source of calcium there are actually other nutritious foods that are a high source of calcium – and that won’t affect the body in any negative way. These include sesame seeds and sesame products, leafy green vegetables, almonds and fish. You can also take calcium supplements, though be sure to see a doctor first to advise on new health regimes.

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How Do We Know if we are Lactose Intolerant?

So you think you are lactose intolerant? First – check your symptoms. If they align with the symptoms of lactose intolerance (cramping, diarrhoea, abdominal bloating, gas)  then it is time to see your doctor. This way you can rule out other significant digestive issues – or confirm that it is indeed lactose that is the culprit.

Cheese, because of its fermentation process, can sometimes be an exception to the lactose-intolerant rule. The harder the cheese, the less lactose it has. Extra sharp cheddar, Parmesan, Pecorino and aged gouda are good cheeses to try if you think you may be lactose intolerant. By process of elimination you can begin to read your body and understand what ails it and what is okay for it.

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The doctor can perform a few simple tests to discover if it is lactose that is causing you grief. These include a blood test – where they give you a drink containing lactose before hand. Also a breath test, where they test for high levels of hydrogen. The doctors can also test your stools for high levels of undigested lactose that is being expelled from the body.

However you can do a DIY version. This involves filling up a huge glass of milk, knocking it back, and then documenting the after effects for your health professional. If you experienced the above-mentioned side effects, chances are you are lactose intolerant. But never fear – there are over-the-counter pills you can take to help aid in your discomfort. These pills help replace the missing enzyme momentarily, and thus allow you to consume dairy and have your body act as a fully-functioning digestive system should. And you may not even need to avoid dairy altogether. “Many lactase-deficient people ‘can tolerate small amounts of lactose,” says Stephen Bickston, an American Gastroenterological Association fellow and professor of internal medicine at Virginia Commonwealth University.

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So stay in tune with your bodies! And remember – if pain persists, see a doctor.

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Last Updated on September 16, 2019

How to Stop Procrastinating: 11 Practical Ways for Procrastinators

How to Stop Procrastinating: 11 Practical Ways for Procrastinators

You have a deadline looming. However, instead of doing your work, you are fiddling with miscellaneous things like checking email, social media, watching videos, surfing blogs and forums. You know you should be working, but you just don’t feel like doing anything.

We are all familiar with the procrastination phenomenon. When we procrastinate, we squander away our free time and put off important tasks we should be doing them till it’s too late. And when it is indeed too late, we panic and wish we got started earlier.

The chronic procrastinators I know have spent years of their life looped in this cycle. Delaying, putting off things, slacking, hiding from work, facing work only when it’s unavoidable, then repeating this loop all over again. It’s a bad habit that eats us away and prevents us from achieving greater results in life.

Don’t let procrastination take over your life. Here, I will share my personal steps on how to stop procrastinating. These 11 steps will definitely apply to you too:

1. Break Your Work into Little Steps

Part of the reason why we procrastinate is because subconsciously, we find the work too overwhelming for us. Break it down into little parts, then focus on one part at the time. If you still procrastinate on the task after breaking it down, then break it down even further. Soon, your task will be so simple that you will be thinking “gee, this is so simple that I might as well just do it now!”.

For example, I’m currently writing a new book (on How to achieve anything in life). Book writing at its full scale is an enormous project and can be overwhelming. However, when I break it down into phases such as –

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  • (1) Research
  • (2) Deciding the topic
  • (3) Creating the outline
  • (4) Drafting the content
  • (5) Writing Chapters #1 to #10,
  • (6) Revision
  • (7) etc.

Suddenly it seems very manageable. What I do then is to focus on the immediate phase and get it done to my best ability, without thinking about the other phases. When it’s done, I move on to the next.

2. Change Your Environment

Different environments have different impact on our productivity. Look at your work desk and your room. Do they make you want to work or do they make you want to snuggle and sleep? If it’s the latter, you should look into changing your workspace.

One thing to note is that an environment that makes us feel inspired before may lose its effect after a period of time. If that’s the case, then it’s time to change things around. Refer to Steps #2 and #3 of 13 Strategies To Jumpstart Your Productivity, which talks about revamping your environment and workspace.

3. Create a Detailed Timeline with Specific Deadlines

Having just 1 deadline for your work is like an invitation to procrastinate. That’s because we get the impression that we have time and keep pushing everything back, until it’s too late.

Break down your project (see tip #1), then create an overall timeline with specific deadlines for each small task. This way, you know you have to finish each task by a certain date. Your timelines must be robust, too – i.e. if you don’t finish this by today, it’s going to jeopardize everything else you have planned after that. This way it creates the urgency to act.

My goals are broken down into monthly, weekly, right down to the daily task lists, and the list is a call to action that I must accomplish this by the specified date, else my goals will be put off.

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Here’re more tips on setting deadlines: 22 Tips for Effective Deadlines

4. Eliminate Your Procrastination Pit-Stops

If you are procrastinating a little too much, maybe that’s because you make it easy to procrastinate.

Identify your browser bookmarks that take up a lot of your time and shift them into a separate folder that is less accessible. Disable the automatic notification option in your email client. Get rid of the distractions around you.

I know some people will out of the way and delete or deactivate their facebook accounts. I think it’s a little drastic and extreme as addressing procrastination is more about being conscious of our actions than counteracting via self-binding methods, but if you feel that’s what’s needed, go for it.

5. Hang out with People Who Inspire You to Take Action

I’m pretty sure if you spend just 10 minutes talking to Steve Jobs or Bill Gates, you’ll be more inspired to act than if you spent the 10 minutes doing nothing. The people we are with influence our behaviors. Of course spending time with Steve Jobs or Bill Gates every day is probably not a feasible method, but the principle applies — The Hidden Power of Every Single Person Around You

Identify the people, friends or colleagues who trigger you – most likely the go-getters and hard workers – and hang out with them more often. Soon you will inculcate their drive and spirit too.

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As a personal development blogger, I “hang out” with inspiring personal development experts by reading their blogs and corresponding with them regularly via email and social media. It’s communication via new media and it works all the same.

6. Get a Buddy

Having a companion makes the whole process much more fun. Ideally, your buddy should be someone who has his/her own set of goals. Both of you will hold each other accountable to your goals and plans. While it’s not necessary for both of you to have the same goals, it’ll be even better if that’s the case, so you can learn from each other.

I have a good friend whom I talk to regularly, and we always ask each other about our goals and progress in achieving those goals. Needless to say, it spurs us to keep taking action.

7. Tell Others About Your Goals

This serves the same function as #6, on a larger scale. Tell all your friends, colleagues, acquaintances and family about your projects. Now whenever you see them, they are bound to ask you about your status on those projects.

For example, sometimes I announce my projects on The Personal Excellence Blog, Twitter and Facebook, and my readers will ask me about them on an ongoing basis. It’s a great way to keep myself accountable to my plans.

8. Seek out Someone Who Has Already Achieved the Outcome

What is it you want to accomplish here, and who are the people who have accomplished this already? Go seek them out and connect with them. Seeing living proof that your goals are very well achievable if you take action is one of the best triggers for action.

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9. Re-Clarify Your Goals

If you have been procrastinating for an extended period of time, it might reflect a misalignment between what you want and what you are currently doing. Often times, we outgrow our goals as we discover more about ourselves, but we don’t change our goals to reflect that.

Get away from your work (a short vacation will be good, else just a weekend break or staycation will do too) and take some time to regroup yourself. What exactly do you want to achieve? What should you do to get there? What are the steps to take? Does your current work align with that? If not, what can you do about it?

10. Stop Over-Complicating Things

Are you waiting for a perfect time to do this? That maybe now is not the best time because of X, Y, Z reasons? Ditch that thought because there’s never a perfect time. If you keep waiting for one, you are never going to accomplish anything.

Perfectionism is one of the biggest reasons for procrastination. Read more about why perfectionist tendencies can be a bane than a boon: Why Being A Perfectionist May Not Be So Perfect.

11. Get a Grip and Just Do It

At the end, it boils down to taking action. You can do all the strategizing, planning and hypothesizing, but if you don’t take action, nothing’s going to happen. Occasionally, I get readers and clients who keep complaining about their situations but they still refuse to take action at the end of the day.

Reality check:

I have never heard anyone procrastinate their way to success before and I doubt it’s going to change in the near future.  Whatever it is you are procrastinating on, if you want to get it done, you need to get a grip on yourself and do it.

More About Procrastination

Featured photo credit: Malvestida Magazine via unsplash.com

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