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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 January 15, 2019

8 Simple Mindfulness Exercises to Bring Peace and Happiness to Your Life

8 Simple Mindfulness Exercises to Bring Peace and Happiness to Your Life

In life, we all need to be conscientious of what we are doing. You don’t need to live a life of stress if you don’t want to. You can achieve peace and happiness in life by carefully building mindfulness exercises into your life’s routine.

Exercising mindfulness isn’t rocket science and as importantly, you can do it. It will, however, take a few tries to get into the groove of things but once you get it, it is like riding a bike, you will never lose it.

Trust me. It’s in your best interest to learn and put these mindfulness exercises into practice. In this article, I will share with you 8 mindfulness exercises that will help you to boost your energy, vitality and live a more peaceful and happier life.

Why Is It Hard to Live A Peaceful And Happy Life?

Our Habitat Has Become Too Technological

The world has accepted the idea that technology is often the cure for all evil. We have accepted, as a society, that everything technological will make us live a better life without fully investigating the many side effects that modernity brings.

There are a number of technological side effects that have a tremendous impact on your life that the media rarely tells you about.[1] Some of them include self-harm, economic inequality, having less sex, and even suicide. The global community is becoming less happy because of technology.

How can anybody live a peaceful and happy life when they are depressed? Technology advancements, ladies and gents, is a major reason for why we are living a poor life because it has infiltrated our lives too much.

According to my research, Americans spend an average of 8 hours a day looking at the computer screen — The average screen time spent on smartphones alone is about 20 hours per week. That’s a lot! No wonder why living a happy and peaceful life is so difficult these days.

Too Many People Don’t Want to Unplug

Americans check their phones an average of 80 times during vacation.[2] Some admit to checking their smartphones 300 times every single day. In countries like Brazil, India and China, the situation is no different.

The reality is that people are constantly plugged into technological devices and this behavior is literally making people all over the globe fight an inner war with themselves, which consequently makes them very sad. As we know, war is the enemy of peace which won’t make anybody happy.

Listen carefully:

We have a global anxiety epidemic because people don’t want to unplug from their smartphones and most people aren’t doing anything to fix it. It is a sad state of affairs but very real. This obsession with technology is turning us into perishable robots who live terrible lives.

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The era of anxiety is here to stay. There is little doubt about it. We can, however, fight back with the best remedy of all — We call it mindfulness!

Thank God there is an antidote to this whole technological madness. Without further ado, let’s go straight to the mindful exercises.

8 Mindfulness Exercises to Start Practicing

There are tons of mindfulness exercises available for you to engage with out there.[3] In the paragraphs below, I will include the best ones I’ve personally tried or have seen my close friends and family members try.

Are you ready for it? Let’s go!

1. Pray Daily

You should pray on a daily basis. Why is that you may ask — Well, because science has told us to do so.

When people pray, they feel peaceful, almost eliminating anxiety. Worries become secondary, and often gives people energy and hope to cope with the difficulties of life.

Prayer can make you more confident and focused. Prayer also helps you with self-control, helps to control pain, and can protect you against illnesses and disorders like cancer and high blood pressure. At least, this is what researchers from Harvard Medical School have said.[4]

Pray. You won’t regret it.[5]

2. Pay Attention to Your Inner Thoughts

A lot of people allow themselves to be influenced by their negative thoughts. Be different and resist believing in them. It is a bad habit that can lead to unhappiness.

By the way, if you do feel this way, chances are high that somebody other than you put these thoughts into your head.

Here is my secret to combat this cancer — look at things objectively. I bet that if you look at things as they are, you will realize that most if not all of your negative thoughts are only inside of your head.

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If you pay close attention, you will quickly realize that these voices aren’t worth your time. Believe me — Ignoring them and looking at things with objectivity is often the best course of action.

This article can guide you to beat negative thoughts:

How to Stop Automatic Negative Thoughts When You’re Overwhelmed

3. Smile Often

Smiling will slow down your heart. It will also relax your body because when you smile, your body releases endorphins which in itself has a number of positive benefits for you as a person.

Smile often! You may want to smile early in the morning, during the day, and late in the evening. It is amazing what happens to you when you decide to smile instead of being grumpy.

Surrender your problems to a nice smile. You will notice two things. First, most people just don’t which makes them live a miserable life. Second, if you decide to smile often, you will eventually smile unconsciously which is the ideal.

The moment that you smile unconsciously, you then know that you are truly happy.

4. Organize Your Working Desk

A messy desk will make you less productive and can agitate and overstimulate you. You don’t want that.

When you clear your desk, you engage in deep inner-thinking and your systematic decision making ends up becoming therapeutic.

Most people realize that they are most creative when their creative space is clean and organized. The former often makes people more aware of what they are doing which lends to less stress and more productivity.

Organizing your desk will also make you more energetic and focused because order often decreases chaos which is a condition that often slows down daily progress.

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5. Celebrate Your Friend’s Victories

I love this mindful exercise. One of the best ways to live a happy and peaceful life is to celebrate the victories of others. When you do that, you automatically make your friends in a better mood which makes you in a better mood, as well.

Happiness is contagious! We might as well celebrate others as much as we can. If you find out that your peer has won an award, celebrate with him! If your friend is the recipient of a local charity award, celebrate with her!

What is also awesome is that when you celebrate with others, they often celebrate with you in return. This, ladies and gentleman, will make you feel fantastic. You can’t go wrong with this one, period.

6. Listen to Your Spouse/Partner

God put someone in your life for a reason. You might as well listen to him or her.

I listen to my wife everyday. In fact, I often ask the following question to her, “Amanda, what are your thoughts about…” or “What am I missing about…” It is shocking what I hear back from her. Without her having much context and perspective, by the art of observation in my own nonverbal behavior and the behavior of others, she accurately gives me incredible insights which helps me out with living my life to the fullest.

I’m a firm believer that spouses are supposed to engage in interpersonal communication every day. I most definitely do and will continue doing it. You should do the same.

7. Give Yourself a Break from Technology

You can’t be in total equilibrium if your computerized devices control your life. You must get away from technology on a daily basis.[6]

How do you do that? This is my formula:

First, go to my website (find my website here in my profile) and take the smartphone control test. It is only ten questions but this test will place you somewhere in the human robot cycle continuum.

If your score is between 25-30, take a break from the computer (or smartphone, pad, laptop/desktop) every twenty minutes and stop being on a computerized device after 8:00pm.

If you score between 30-35, still take a break every 20 minutes but stop being on these devices at 5:00pm.

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If you score more than 35, you need to take action immediately.

Limit computer use as much as possible throughout the day. Give yourself as many breaks from the computer as possible. Are you ready for the challenge?

8. Go Exercise

Go exercise at least three times a week. I don’t care if you need to workout early in the morning, late in the evening, on the weekends or during work days. Working out is absolutely imperative for you to live happy and peaceful life.

The stresses of the modern world are too much for you to neglect this important mindfulness exercise. When you go to the gym, you burn calories, focus on activities one step at a time, your mind relaxes, anxiety decreases, you sweat and often think about topics unrelated to your work place among many other benefits.

You must exercise at least three hours each week for optimum results. Why? Just take a look at all the benefits of regular exercising:

12 Benefits of Regular Exercise You Should Know

The Bottom Line

It’s in your best interest to learn and put these mindfulness exercises into practice. Now that our habitat has become too technological and many people just don’t want to unplug, engaging in daily prayer, celebrate your friends’ victories, and listening to your spouse are among the best ways to be mindful about what you are doing and how you are living.

It is possible to live a happy and peaceful life. It only depends on you.

Go exercise! Take a break from technology and invest in you! Life is too short for distractions.

More Resources About Mindfulness

Featured photo credit: Lesly Juarez via unsplash.com

Reference

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