Monday, 18 May 2015

Although it is not healthy to suppress your appetite unnecessarily yet you may follow some tips to reduce cravings that affect your diet and lead to weight gain.

Moreover, unlike diet pills and appetite suppressants, seeking natural ways control your appetite shall not prove harmful at all.

The best way to do this is to consume those foods that make you feel fuller for longer. Protein-rich foods are particularly useful in this regard.

Thus, you can include low-fat yogurt, cheese, cottage cheese, beans, lentils, lean meats, eggs, nuts and seeds, etc.

Reducing appetite

These foods satiate your hunger for longer because they take more time to digest and absorb. The recommended daily intake of protein is 58 g for men and 46 g for women.

Foods rich in protein keep you fit, improve the metabolism, increase immunity, and help maintain smooth skin and lustrous hair. However, while choosing high-protein foods, avoid the ones that contain saturated fats.

Besides, you can manage your hunger pangs by taking fresh fruits, vegetables, and whole grains. These foods contain fiber, which makes you feel fuller as it expands in the stomach by absorbing moisture and hence, prevents overeating.

Apples, in particular, are rich in fiber and low in calories and fat. Plus, they help keep the blood sugar levels balanced.

Thus, enrich your diet with foods like oatmeal, bran flakes, whole-wheat bread, flaxseeds, pine nuts (stimulate the release of hunger-suppressing hormones), legumes, dried figs, broccoli, spinach, Brussels sprouts, parsnip, air-popped popcorn, baked potato with skin, etc.

Fiber is also beneficial for digestion and cures constipation. In addition, it helps modulate the immune system. Besides, most legumes are rich in protein, fiber, B vitamins, and antioxidants.

Pine nuts

Some of the most common examples of legumes are red beans, black beans, pinto beans, lima beans, Garbanzo Beans (chickpeas), lentils, peas, clover, alfalfa, and so on.

The recommended dietary intake of fiber is about 30g for men and 25g for women. When increasing the consumption of fiber, though, it is suggested to make the change gradually and drink more water otherwise it may give rise to gastric distress.

Include low-calorie soups and salads in your diet to control your appetite and assist in healthy weight loss. Water also works as a good appetite suppressant as it fills up your stomach without adding calories and detoxifies the body.

You can opt for caffeinated beverages like tea, coffee, or dark chocolate as well but make sure you take caffeine in moderation. Consuming vegetable juice before having a meal is a healthier idea.

Besides, consider taking about two tablespoons of red wine vinegar with your meals to suppress your appetite and regulate the blood sugar levels.

Green tea, too, creates a feeling of satiation as it contains a phytonutrient called epigallocatechin gallate (EGCG) that affects hormones that regulate your appetite.

Furthermore, regular intake of green tea encourages can help in losing weight naturally by improving the fat-burning ability of your body and preventing excess fat storage.

Plus, exercising stimulates appetite-suppressing hormones and lowers the hunger-stimulating hormones in your body. Aerobic exercises and high-intensity cardio workouts are particularly useful in this regard.

Getting a good night’s sleep is also beneficial for avoiding binge-eating as lack of sleep adversely affects the levels of leptin and ghrelin.

Sleep deprivation tends to increase leptin and decrease ghrelin levels. These hormones regulate body weight and metabolism by influencing your appetite.

In addition, researchers have found that chewing gums (opt for the sugarless ones) and simply sniffing food, even dark chocolate can help you consume fewer calories than usual by inducing satiation as these activities trick the brain to believe that you have eaten.

Another interesting way to curb cravings after a meal is to control your yearning just for 20 minutes. The message that your stomach is full is carried to the brain within 20 minutes after you take your meal. Thus, after having finished a meal and waiting for sometime; your brain is not likely to tempt you further.

Foods That Facilitate Weight Loss
  • Grapefruit
  • Lemon
  • Raspberries
  • Blueberries
  • Guava
  • Tomatoes
  • Cinnamon
  • Red Pepper
  • Cayenne pepper
  • Apple cider vinegar
  • Ginger
  • Garlic
  • Seaweed
  • Pickles

While dieting and curbing your appetite, though, do not keep your stomach empty for a long time, or else it is likely to start making gurgling sounds as stomach rumbling tends to be louder when you are on an empty stomach

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Blood clotting is a part of the normal repair process of the body when a blood vessel gets damaged. It can be serious though, if a clot forms when it is not actually needed. In medical terms, a clot that forms in a blood vessel and remains there, is referred to as a thrombus.

Deep vein thrombosis (DVT), in particular, is a life-threatening condition characterized by the formation of blood clots in the deep veins of pelvis, thighs, or lower legs. Moreover, strokes and heart attacks occur when blood clots block the blood flow.

Symptoms of blood clots tend to vary depending on the type of clot its location. Still, the affected area is likely to become warm, tender, swollen and painful.

It may turn reddish-purple or pale. However, at times, blood clots may not manifest any noticeable symptoms.

The following factors tend to increase the chances of developing blood clots:
  • poor circulation
  • arrhythmia (Atrial fibrillation and atrial flutter)
  • atherosclerosis (hardening of arteries)
  • infections
  • trauma or injury from medications given intravenously in hospitals
  • being confined to bed due to illness
  • immobility due to long journey
  • smoking
  • obesity
  • pregnancy
  • intake of birth control pills
  • cancer in the abdomen
  • increasing age (above 60 years)

Besides, they may be caused by blood clotting problems and rare blood disorders.Check out the following video explaining how exactly does a blood clot form.

How to Prevent Blood Clots

Adopt an active instead of sedentary lifestyle
Regular physical activity and a balanced diet consisting of healthy foods can help a great deal in prevent blood clots and a host of other diseases.

Consider going for full-body strength training minimum two times in a week. Avoid the accumulation of excess abdominal fat as it raises thrombosis risk.

However, keep in mind that you need to do things in moderation. Thus, indulging in excessive exercise may also be a cause of trouble as it may bring about small tears in blood vessels due to injuries.

Keep your blood pressure and blood cholesterol levels under control
High blood pressure (elevated diastolic blood pressure, in particular) increases the risk of developing blood clots as it tends to cause a break in weak blood vessels.

Furthermore, it is suggested to regulate the levels of blood lipids and cholesterol because lipid-rich arterial plaques are more prone to blood clotting.

Travel smartly

If long trips are an inevitable part of your life, learn travel exercise tips for journeys that take almost four hours or more.

For instance, you can take short walks and perform sitting exercises by lifting your feet, contracting your calves, stretching your torso, and so on.

Quit smoking

Cigarette smoking has a harmful effect on arteries and smokers are likely to have coagulation abnormalities as nicotine and carbon monoxide increase clotting by elevating plasma fibrinogen.

Thus, if you are a smoker, it is recommended that you direct your efforts in getting rid of this unhealthy habit with determination.

In addition, there are certain foods that work as natural blood thinners. These fruits, vegetables, herbs, and spices have anticoagulant properties that inhibit platelet cells from forming clots and reduce inflammation within blood vessels. 

Some such foods are:
  • grapes
  • cherries
  • oranges
  • tangerines
  • tomatoes
  • cranberries
  • blueberries
  • raisins
  • chestnuts
  • apricots
  • avocados
  • pomegranate juice
  • Brussels sprouts
  • broccoli
  • cauliflower
  • ginger
  • dill
  • cayenne pepper
  • paprika
  • cinnamon
  • licorice
  • turmeric
  • curry powder
  • alfalfa
  • honey
  • peppermint
  • apple cider vinegar

These foods contain salicylates that help block the absorption of vitamin K, which plays a key role in the coagulation of blood.

Furthermore, consuming foods rich in omega-3 fatty acids can assist in making the blood less sticky and slowing the development of blood clots (affect platelet aggregation).

Plus, they lower blood pressure and cholesterol levels, and improve cognition. Salmon, tuna, mackerel, herring, lake trout, sardines, anchovies, flaxseeds, flaxseed oil, pumpkin seeds, soybeans, walnuts, olive oil, canola oil, and dark-green leafy vegetables are considered as good sources of omega-3 fatty acids.

Before adopting any sort of self-treatment, though, make sure you consult with your doctor, as it may increase your susceptibility to bruise or bleed easily.

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