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Diarrhea Every Day? Maybe You Need To Avoid These Drinks

Diarrhea Every Day? Maybe You Need To Avoid These Drinks

An unreliable digestive system is a nuisance. If you experience diarrhea on a frequent basis you will know how annoying and embarrassing it can be. Even if you have suffered with this problem for years, it can be fixed. Daily diarrhea is not normal and needs to be addressed as soon as possible. In this article, we will look at the first steps you can take in identifying the root cause of the issue and regaining your digestive health.

What causes diarrhea?

Diarrhea is the name given to loose watery stools. It can occur over a short period of time (this is referred to as “acute diarrhea”) or persist over several weeks (known as “chronic diarrhea”). It can be caused by a wide range of factors such as taking certain kinds of medication, Irritable Bowel Syndrome (IBS), the after-effects of surgery, over-consumption of caffeine or alcohol and infectious diseases.

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Ideas for quick fixes

As previously mentioned there are many reasons why you may develop diarrhea. The focus on this article is quick fixes you can implement by yourself. Remember that if your symptoms persist or worsen then it’s time to seek medical advice. You may have an infection that requires medical treatment such as antibiotics. However in many cases diarrhea can be treated via self-help measures.

Try cutting milk from your diet

Lactose intolerance is a common cause of diarrhea. Typically, sufferers will experience the onset of bloating, abdominal pain and diarrhea between 30 minutes and two hours following consumption of lactose-containing products. [1] Cut out all milk and dairy products for a week and see whether it makes a difference.

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Some people can tolerate more lactose than others, so you may find that the occasional lactose-containing meal or snack isn’t much of a problem. Check ingredients lists with care because lactose is used in many prepackaged foods. Some foods you will want to avoid include:

Bread and other baked goods
Potato chips and similar processed snack foods
Margarine
Salad dressings
Candy
Protein shakes and bars
Processed breakfast cereals
Processed meats

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Some people who are lactose intolerant find that they can tolerate fermented milk products because in their fermented state the lactose has been “pre-digested” prior to human consumption. Research carried out at Columbus University suggests that some fermented milk products contain enzymes that help people with lactose intolerance break down lactose efficiently. [2]

You may wish to try kefir, an alternative to regular yogurt that is made by adding grains from the kefir plant to regular yogurt. Regular yogurt that contains significant amounts of bioactive cultures can also be a good choice, as the bacteria support healthy gut function.

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Reduce your caffeine intake

Caffeine can act as a laxative, meaning that if you suffer from chronic diarrhea it ought to be among the first substances you reduce in your diet. It’s easy to drink many cups of tea and coffee throughout the day and miss the link between what you are drinking and your bowel’s responses. Try alternating your caffeinated beverages with water or switch to decaffeinated versions of your favorite hot drinks.

Stick to sensible limits when it comes to alcohol

Drinking too much alcohol results in stomach inflammation, also known as “gastritis.” This can result in diarrhea. Moreover, drinking to excess also has a detrimental effect on the pancreas. When the pancreas becomes irritated and inflamed, the knock-on effects include digestive impairment and stomach pain. It’s important to note that pancreatic inflammation is not treatable, [3] so it is vital to keep your alcohol intake within safe limits.

The above self-help tips should help in maintaining a regular digestive system. Remember that in order to reap the benefits you must be consistent in making good dietary and lifestyle choices.

Reference

[1] https://www.niddk.nih.gov/health-information/health-topics/digestive-diseases/lactose-intolerance/Pages/facts.aspx#prod
[2] http://www.nutraingredients.com/Research/Fermented-milk-for-lactose-intolerance
[3] http://www.webmd.com/mental-health/addiction/features/12-health-risks-of-chronic-heavy-drinking?page=3

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Jay Hill

Jay writes about communication and happiness on Lifehack.

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Last Updated on September 18, 2020

7 Simple Rules to Live by to Get in Shape in Two Weeks

7 Simple Rules to Live by to Get in Shape in Two Weeks

Learning how to get in shape and set goals is important if you’re looking to live a healthier lifestyle and get closer to your goal weight. While this does require changes to your daily routine, you’ll find that you are able to look and feel better in only two weeks.

Over the years, I’ve learned a lot about what it takes to get in shape. Although anyone can cover the basics (eat right and exercise), there are some things that I could only learn through trial and error. Let’s cover some of the most important points for how to get in shape in two weeks.

1. Exercise Daily

It is far easier to make exercise a habit if it is a daily one. If you aren’t exercising at all, I recommend starting by exercising a half hour every day. When you only exercise a couple times per week, it is much easier to turn one day off into three days off, a week off, or a month off.

If you are already used to exercising, switching to three or four times a week to fit your schedule may be preferable, but it is a lot harder to maintain a workout program you don’t do every day.

Be careful to not repeat the same exercise routine each day. If you do an intense ab workout one day, try switching it up to general cardio the next. You can also squeeze in a day of light walking to break up the intensity.

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If you’re a morning person, check out these morning exercises that will start your day off right.

2. Duration Doesn’t Substitute for Intensity

Once you get into the habit of regular exercise, where do you go if you still aren’t reaching your goals? Most people will solve the problem by exercising for longer periods of time, turning forty-minute workouts into two hour stretches. Not only does this drain your time, but it doesn’t work particularly well.

One study shows that “exercising for a whole hour instead of a half does not provide any additional loss in either body weight or fat”[1].

This is great news for both your schedule and your levels of motivation. You’ll likely find it much easier to exercise for 30 minutes a day instead of an hour. In those 30 minutes, do your best to up the intensity to your appropriate edge to get the most out of the time.

3. Acknowledge Your Limits

Many people get frustrated when they plateau in their weight loss or muscle gaining goals as they’re learning how to get in shape. Everyone has an equilibrium and genetic set point where their body wants to remain. This doesn’t mean that you can’t achieve your fitness goals, but don’t be too hard on yourself if you are struggling to lose weight or put on muscle.

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Acknowledging a set point doesn’t mean giving up, but it does mean realizing the obstacles you face.

Expect to hit a plateau in your own fitness results[2]. When you expect a plateau, you can manage around it so you can continue your progress at a more realistic rate. When expectations meet reality, you can avoid dietary crashes.

4. Eat Healthy, Not Just Food That Looks Healthy

Know what you eat. Don’t fuss over minutia like whether you’re getting enough Omega 3’s or tryptophan, but be aware of the big things. Look at the foods you eat regularly and figure out whether they are healthy or not. Don’t get fooled by the deceptively healthy snacks just pretending to be good for you.

The basic nutritional advice includes:

  • Eat unprocessed foods
  • Eat more veggies
  • Use meat as a side dish, not a main course
  • Eat whole grains, not refined grains[3]

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Eat whole grains when you want to learn how to get in shape.

    5. Watch Out for Travel

    Don’t let a four-day holiday interfere with your attempts when you’re learning how to get in shape. I don’t mean that you need to follow your diet and exercise plan without any excursion, but when you are in the first few weeks, still forming habits, be careful that a week long break doesn’t terminate your progress.

    This is also true of schedule changes that leave you suddenly busy or make it difficult to exercise. Have a backup plan so you can be consistent, at least for the first month when you are forming habits.

    If travel is on your schedule and can’t be avoided, make an exercise plan before you go[4], and make sure to pack exercise clothes and an exercise mat as motivation to keep you on track.

    6. Start Slow

    Ever start an exercise plan by running ten miles and then puking your guts out? Maybe you aren’t that extreme, but burnout is common early on when learning how to get in shape. You have a lifetime to be healthy, so don’t try to go from couch potato to athletic superstar in a week.

    If you are starting a running regime, for example, run less than you can to start. Starting strength training? Work with less weight than you could theoretically lift. Increasing intensity and pushing yourself can come later when your body becomes comfortable with regular exercise.

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    7. Be Careful When Choosing a Workout Partner

    Should you have a workout partner? That depends. Workout partners can help you stay motivated and make exercising more fun. But they can also stop you from reaching your goals.

    My suggestion would be to have a workout partner, but when you start to plateau (either in physical ability, weight loss/gain, or overall health) and you haven’t reached your goals, consider mixing things up a bit.

    If you plateau, you may need to make changes to continue improving. In this case it’s important to talk to your workout partner about the changes you want to make, and if they don’t seem motivated to continue, offer a thirty day break where you both try different activities.

    I notice that guys working out together tend to match strength after a brief adjustment phase. Even if both are trying to improve, something seems to stall improvement once they reach a certain point. I found that I was able to lift as much as 30-50% more after taking a short break from my regular workout partner.

    Final Thoughts

    Learning how to get in shape in as little as two weeks sounds daunting, but if you’re motivated and have the time and energy to devote to it, it’s certainly possible.

    Find an exercise routine that works for you, eat healthy, drink lots of water, and watch as the transformation begins.

    More Tips on Getting in Shape

    Featured photo credit: Alexander Redl via unsplash.com

    Reference

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