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Feeling Tired After A Good Night’s Sleep? It Can Be A Sign Of An Unhealthy Gut

Feeling Tired After A Good Night’s Sleep? It Can Be A Sign Of An Unhealthy Gut

Have you been getting enough sleep lately and you’re not sick or going through any stressful changes in your life? But for some reason, you’re still feeling tired? This could be the sign of poor digestive health, as our stomach is lined with a complex system of neurons, referred to as the second brain[1], which does more than just digesting food. If your digestive system is not working correctly, your body can become a toxic environment, which leads to fatigue.

What Can You Do to Maintain a Healthy Gut and Stop Feeling Tired?

Having healthy digestion requires commitment and lifestyle changes. Although, there are some things you can start doing now to get you on the right track. The tips below are just to help alleviate you from feeling tired. After you start to get your energy back, you’ll be motivated to take on bigger health changes.

1. Stop Snacking! Eat an Apple Instead!

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    Apples are full of pectin, which has both soluble and insoluble fiber. Soluble fiber absorbs water, making you feel full for longer. Insoluble fiber helps smooth the stool in your intestines. This gets your digestive system moving which helps prevent constipation. So, next time you want a bag of chips, grab an apple instead. Just make sure to increase your water intake as you consume more fiber to prevent digestive problems. You should stop feeling tired once your digestion improves. [2]

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    2. Drink More Coffee, Tea, or Milk

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      If you love coffee, this should be an easy fix. Not only will the caffeine help with feeling tired, but it also promotes movement in your colon muscles which gets your entire digestive system moving. This can help eliminate constipation and expel the buildup of toxins in your body. The caffeine in tea has the same effect. [3]

      Drinking fat-free milk helps your body increase the production of two peptide hormones. These hormones are beneficial in stimulating the digestive tract to help you get rid of built up toxins and waste. If you’re lactose intolerant, however, avoid this tip. [4]

      3. Don’t Drink Cold Beverages!

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        Surprised? According to traditional Chinese medicine, everything we put into our bodies should be close to its temperature. This is because you have enzymes in your stomach that can only survive at body temperature. When you down an ice cold refreshment, it lowers your internal temperature and slows down digestion. This means your waste is not expelled and provides the perfect environment for increased bacterial production. What can you do instead? Drink warm or room temperature water, particularly in the morning and on an empty stomach to stop feeling tired and avoid constipation. [5]

        4. Start Stretching

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          Stretching your body or doing yoga poses can also help relieve constipation. According to Dr. Rebekah Gross, a gastroenterologist and clinical assistant professor of medicine at NYU Langone Medical Center, stretching helps move food, gas, and waste through your digestive system. [6]

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          One excellent stretch to stimulate digestive function is:

          1. Lay down on the floor.

          2. Stretch legs and raise arms above your head, flat on the floor.

          3. Raise your left knee and hug it to your chest with both hands.

          4. Hold it for 10 seconds.

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          5. Then, lift your leg at a 90° angle to the floor.

          6. Hold onto your leg with both hands, just below your ankle.

          7. Maintain this position for 10 seconds.

          8. Then, cross your left leg over your right knee.

          9. Grab your right knee with both hands and stretch it toward your chest.

          10. Switch sides and repeat.

          Watch this video to see it done.

          Reference

          [1] https://www.scientificamerican.com/article/gut-second-brain/
          [2] http://healthyeating.sfgate.com/digestive-benefits-apples-5707.html
          [3] http://www.medicaldaily.com/home-remedies-constipation-6-unlikely-foods-will-make-you-go-286300
          [4] http://www.dairyreporter.com/Ingredients/Scientists-claim-fat-free-milk-could-relieve-constipation
          [5] https://universaltcm.wordpress.com/education-information/cold-foods-cold-drinks-caused-health-problems/
          [6] http://www.womenshealthmag.com/fitness/yoga-for-constipation

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          Amber Pariona

          EFL Teacher, Lifehack Writer, English/Spanish Translator, MPA

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          Last Updated on January 21, 2020

          The Best Way to Create a Vision for the Life You Want

          The Best Way to Create a Vision for the Life You Want

          Creating a vision for your life might seem like a frivolous, fantastical waste of time, but it’s not: creating a compelling vision of the life you want is actually one of the most effective strategies for achieving the life of your dreams. Perhaps the best way to look at the concept of a life vision is as a compass to help guide you to take the best actions and make the right choices that help propel you toward your best life.

          your vision of where or who you want to be is the greatest asset you have

            Why You Need a Vision

            Experts and life success stories support the idea that with a vision in mind, you are more likely to succeed far beyond what you could otherwise achieve without a clear vision. Think of crafting your life vision as mapping a path to your personal and professional dreams. Life satisfaction and personal happiness are within reach. The harsh reality is that if you don’t develop your own vision, you’ll allow other people and circumstances to direct the course of your life.

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            How to Create Your Life Vision

            Don’t expect a clear and well-defined vision overnight—envisioning your life and determining the course you will follow requires time, and reflection. You need to cultivate vision and perspective, and you also need to apply logic and planning for the practical application of your vision. Your best vision blossoms from your dreams, hopes, and aspirations. It will resonate with your values and ideals, and will generate energy and enthusiasm to help strengthen your commitment to explore the possibilities of your life.

            What Do You Want?

            The question sounds deceptively simple, but it’s often the most difficult to answer. Allowing yourself to explore your deepest desires can be very frightening. You may also not think you have the time to consider something as fanciful as what you want out of life, but it’s important to remind yourself that a life of fulfillment does not usually happen by chance, but by design.

            It’s helpful to ask some thought-provoking questions to help you discover the possibilities of what you want out of life. Consider every aspect of your life, personal and professional, tangible and intangible. Contemplate all the important areas, family and friends, career and success, health and quality of life, spiritual connection and personal growth, and don’t forget about fun and enjoyment.

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            Some tips to guide you:

            • Remember to ask why you want certain things
            • Think about what you want, not on what you don’t want.
            • Give yourself permission to dream.
            • Be creative. Consider ideas that you never thought possible.
            • Focus on your wishes, not what others expect of you.

            Some questions to start your exploration:

            • What really matters to you in life? Not what should matter, what does matter.
            • What would you like to have more of in your life?
            • Set aside money for a moment; what do you want in your career?
            • What are your secret passions and dreams?
            • What would bring more joy and happiness into your life?
            • What do you want your relationships to be like?
            • What qualities would you like to develop?
            • What are your values? What issues do you care about?
            • What are your talents? What’s special about you?
            • What would you most like to accomplish?
            • What would legacy would you like to leave behind?

            It may be helpful to write your thoughts down in a journal or creative vision board if you’re the creative type. Add your own questions, and ask others what they want out of life. Relax and make this exercise fun. You may want to set your answers aside for a while and come back to them later to see if any have changed or if you have anything to add.

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            What Would Your Best Life Look Like?

            Describe your ideal life in detail. Allow yourself to dream and imagine, and create a vivid picture. If you can’t visualize a picture, focus on how your best life would feel. If you find it difficult to envision your life 20 or 30 years from now, start with five years—even a few years into the future will give you a place to start. What you see may surprise you. Set aside preconceived notions. This is your chance to dream and fantasize.

            A few prompts to get you started:

            • What will you have accomplished already?
            • How will you feel about yourself?
            • What kind of people are in your life? How do you feel about them?
            • What does your ideal day look like?
            • Where are you? Where do you live? Think specifics, what city, state, or country, type of community, house or an apartment, style and atmosphere.
            • What would you be doing?
            • Are you with another person, a group of people, or are you by yourself?
            • How are you dressed?
            • What’s your state of mind? Happy or sad? Contented or frustrated?
            • What does your physical body look like? How do you feel about that?
            • Does your best life make you smile and make your heart sing? If it doesn’t, dig deeper, dream bigger.

            It’s important to focus on the result, or at least a way-point in your life. Don’t think about the process for getting there yet—that’s the next stepGive yourself permission to revisit this vision every day, even if only for a few minutes. Keep your vision alive and in the front of your mind.

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            Plan Backwards

            It may sound counter-intuitive to plan backwards rather than forwards, but when you’re planning your life from the end result, it’s often more useful to consider the last step and work your way back to the first. This is actually a valuable and practical strategy for making your vision a reality.

            • What’s the last thing that would’ve had to happen to achieve your best life?
            • What’s the most important choice you would’ve had to make?
            • What would you have needed to learn along the way?
            • What important actions would you have had to take?
            • What beliefs would you have needed to change?
            • What habits or behaviors would you have had to cultivate?
            • What type of support would you have had to enlist?
            • How long will it have taken you to realize your best life?
            • What steps or milestones would you have needed to reach along the way?

            Now it’s time to think about your first step, and the next step after that. Ponder the gap between where you are now and where you want to be in the future. It may seem impossible, but it’s quite achievable if you take it step-by-step.

            It’s important to revisit this vision from time to time. Don’t be surprised if your answers to the questions, your technicolor vision, and the resulting plans change. That can actually be a very good thing; as you change in unforeseeable ways, the best life you envision will change as well. For now, it’s important to use the process, create your vision, and take the first step towards making that vision a reality.

            Featured photo credit: Matt Noble via unsplash.com

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