The 7 Best Barbell Exercises For A Strong Core

Attack Your Core
It’s true that "abs are built in the kitchen." But as with any muscle, abs are built in the gym, too. You still have to blast them with intense exercises to create the stimulus for growth and definition. Yet the common ab exercises guys use to target their core— situps, stability ball crunches, etc.—leave much to be desired.

By using a barbell, however, you’ll be able to easily add resistance to each core exercise and intensify your training for more hypertrophy. Also, because you’re moving a weight with your arms while keeping your torso stable, you’ll attack your core from a variety of angles that are impossible with traditional core exercises.

Add any of these seven best barbell core exercises to your workout and take your ab routine to the next level. Don’t be surprised if you’re painfully sore the next day.

Landmine Rainbow
The landmine lets you use a barbell as a lever to unlock a different array of exercises as the weight twists and turns. With a landmine rainbow, you attack your core by moving your arms in an arc while keeping your spine and ribcage stable.

How to do it:
Place one end of a barbell in a landmine. At the other end, stand facing the landmine, grab the other end with your arms extended, and start with the barbell end about eye-level. Twist the barbell to one side without turning your hips or shoulders and keeping your arms as straight as possible. Alternate sides. To make it harder, add weight by sliding small plates on the end.

If you don’t have a landmine, just place a folded-up towel in the corner of a wall and wedge one end of a barbell there.

Barbell Rollout
With rollout exercise, the farther you extend, the more you strengthen your abs. Using a barbell lets you descend close to the ground and even adds resistances as you roll back up. It’s also harder than an ab wheel because you have to control a wider weight.

How to do it:
Get on your knees and grab a barbell with 45-lb. plates. Push your hips forward, keep your arms straight, and go as low as you can without letting your ribcage flare out—keep your hips straight and squeeze your glutes the entire time. To make it harder, use shorter plates or heavier plates.

Barbel Side Bend
Target your obliques with side bends. By using a barbell instead of dumbbells, you’ll spike the intensity on your sides because there’s more weight and the level arm is longer—it’s harder to move a seven-foot long bar than dumbbells held at your sides.

How to do it:
Hold a barbell behind your neck like on a back squat. Stand with legs about hip-width apart and bend your torso to the side, trying to get the barbell almost vertical. Alternate sides.

Barbell Straight-Leg Situp
This isn’t your old-fashioned situp that shortens your hip flexors and rolls your shoulders forward. With a barbell straight-leg situp, you need to rise by keeping your torso rigid and neutral.

How to do it:
Lie on your back with your legs straight, holding a barbell overhead with your hands about shoulder-width apart. Keep your arms straight, keep your chest out, and lift your torso until you’re sitting straight up. Keep your legs extended throughout and do not let your back round forward.

Zercher Squat
No squat variation blasts your core like a Zercher squat. (Don’t be surprised if you feel it there more than in your legs.) Because you’re holding the weight right in front of your body, your core will work like crazy as you stay tall and avoid collapsing forward.

How to do it:
Start with a barbell in the crook of your elbows, with your hands held together in front of your chest. Stand shoulder-width apart with your toes slightly out. Squat down by sitting back, spreading your knees, and keeping your weight on your heels. Once your hips are below parallel, drive through your heels and rise. Keep your lower back flat and your shoulder blades squeezed together throughout.

Barbell Overhead Carry
Weight carries are a must-have exercise in any strength program. They build bulletproof conditioning as well as phenomenal core strength and endurance. The overhead carry amplifies the intensity on your abdominals and obliques because they have to fight to control a higher center-of-gravity.

How to do it:
Hold a barbell overhead with your hands much wider than shoulder-width apart and your elbows locked. Don’t let your ribcage flare out and don’t let your lower-back arch excessively. If you get tired, slowly lower the weight onto your traps. To safely move the weight overhead, do a push press.

Single Arm-Landmine press
Overhead presses are an underrated exercise that carves your abdominals. When the weight is fully extended overhead, your core must brace hard to stabilize your entire torso and connect your upper body to the ground. By pushing with one arm, however, you’ll spike the stability challenge to get more core work.

How to do it:
Place one end of a barbell in a landmine. At the other end, stand facing the landmine, grab the other end with one arm and hold it near the same shoulder. Drive the barbell overhead without twisting. Finish all your reps on one side and alternate. To make it harder, add weight by sliding small plates on the end.

If you don’t have a landmine, just place a folded-up towel in the corner of a wall and wedge one end of a barbell there.

11 surprising ways to prevent a heart attack

Chances are you’re still riding the New Year’s high and you’re motivated and committed to eating healthy and getting to the gym. Sure, it’s a good start for your waistline but there are other things that you probably never thought of that will also prevent a heart attack or stroke. Try these.

1. Take probiotics.
There’s more evidence than ever that the gut microbiome, or the collection of billions of bacteria in the GI tract, is necessary for digestion, strengthens immunity and regulates inflammation. Yet when the bacteria are imbalanced, it can lead to problems like irritable bowel syndrome (IBS), inflammatory bowel disease (IBD) and may even lead to heart attack and stroke.

The good news is that taking probiotics daily and maintaining a healthy diet can help. In fact, a study in the International Journal of Cardiology found when patients with congestive heart failure took saccharomyces boulardii, a type of probiotic, their conditions improved.

You can also ask your doctor about the TMAO blood test, which measures how healthy your GI tract is and determine your level of TMAO, a chemical in the gut that directly damages the arteries and the heart, said Dr. Joel Kahn, a clinical professor of medicine at Wayne State University School of Medicine in Detroit, Mich. and author of  “The Whole Heart Solution.”

2. Get help for sleep apnea.
Obstructive sleep apnea, which affects more than 18 million people, significantly increases your risk for high blood pressure, especially at night. What’s more, people with sleep apnea may also have resistant hypertension, or high blood pressure that doesn’t respond to treatment and significantly increases the risk for heart disease and stroke, said Dr. Peter Jones, an associate professor at Baylor College of Medicine in Houston, Tex. and chief science officer of the National Lipid Association. Sleep apnea can also increase your risk for atrial fibrillation, which can lead to blood clots and stroke.

If you suspect you have sleep apnea or your partner complains about your snoring, talk to your doctor about having a sleep study, which you may be able to do at home, as well as treatment options.

3. Make a dentist appointment.
You already know that brushing, flossing and dental cleanings every six months is one of the best ways to prevent periodontal or gum disease, but it can also prevent heart disease.

Just like your gut, your mouth has bacteria that is either beneficial or bad for the blood vessels and the heart. So in addition to preventive care, ask your doctor about an oral DNA test which can tell you how much of each type of bacteria you have and help him customize a treatment plan for you, Kahn said.

4. Question cholesterol tests.
A standard lipid panel looks at total cholesterol, “good” HDL cholesterol and “bad” LDL cholesterol and triglycerides. Yet if you have high blood pressure, diabetes, are overweight or obese, have a poor diet, are sedentary and have a family history of heart disease, your doctor should also look at the LDL particle count and apolipoprotein B (apoB).

“Those are both better measures of your true risk related to bad cholesterol,” Jones said.

Plus, your doctor may also do a blood test to look at your C-reactive protein (CRP) level, a sign of inflammation.

5. Lose belly fat.
You might think your beer belly is just a sign of getting older, but excess belly fat can increase your risk for heart disease and death. In fact, a recent study in the journal Annals of Internal Medicine found that people with a large waist-to-hip ratio were more likely to die prematurely even if they had a normal BMI.

6. Check your homocysteine level.
If you’re deficient in vitamins B6, B12 or folic acid, you can have high levels of homocysteine, an important amino acid in the blood, which can increase your risk for cardiovascular disease and artery damage, Kahn said. Plus, a common genetic defect known as MTHFR can affect your homocysteine levels too.

The good news is that if your blood homocysteine levels are elevated or you have MTHFR, a B complex supplement is all that’s needed.

7. Make meals tasty.
A study in The BMJ found that eating a spicy meal once a week significantly reduced the risk from dying of heart disease. So experiment with cinnamon, allspice, nutmeg, parsley, rosemary and thyme in your meals.

8. Look on the bright side.
Seeing the glass half-empty has a wealth of benefits and heart health is no exception. In fact, a study out of the University of Illinois Urbana-Champaign found that optimistic people have better cardiovascular health than pessimists.

9. Get help for anxiety and depression.
Studies show that both anxiety and depression not only lead to cardiovascular disease but in patients who already have cardiovascular disease, it can cause recurrent cardiovascular events and death. If you struggle with either, it’s important to talk to your doctor and get treatment and find ways to keep stress at bay.

10. Stand up.
Studies show that more time spent sitting leads to coronary artery calcification and damage to the arteries. Exercise during commercials, take frequent breaks from your computer or consider a treadmill desk.

11. Sleep.
Getting enough sleep lowers adrenaline and cortisol levels and heart disease risk. But more isn’t always better. Aim for seven hours a night, which studies suggest is the magic number.

6 Genius Tricks for Sleeping Better

Tossing. Turning. Watching Chuck Norris fitness-apparatus commercials. No one likes insomnia. So we rounded up our favorite little tips for trying to get some quality shut-eye.

WARM YOUR FEET WITH SESAME OIL
The natural oil (not the toasted cooking kind) is known to relieve anxiety and promote restful sleep. So give your tootsies a quick massage, slip on some cozy socks and get in the mood.

DRINK A GLASS OF MILK--AND EAT A FEW ALMONDS
The two contain tryptophan and melatonin (natural snooze boosters), respectively. Opt for food with calming effects (not that half-eaten Hershey’s bar and leftover Thai takeout, which have adverse, stimulating effects).

TURN ON THE HUMIDIFIER
Got a snoring problem? Fire up the vaporizer. (Or make a garlic steam treatment on the stove.) The moistened air can curb seasonal allergies or ward off other congestion troubles that are causing you to mouth-breathe--and not get any real rest.

FIND OUT EXACTLY WHEN YOU SHOULD DOZE OFF
When it comes to hours of sleep, more does not always equal better. Work backward from the time you need to wake up, and then calculate your REM cycles with a bedtime generator. It’ll tell you when you should really fall asleep to reduce grogginess the next day.

TRY A TRICK FOR FALLING ASLEEP FAST
So, you want to start said REM cycles…right now? Calm your mind by imagining your childhood home. Walk in and out of each room, reminisce about the artwork and furniture. And voilà: You won’t even realize you conked out.

ATTEMPT A BREATHING EXERCISE
If childhood houses aren’t your cup of tea, get to know the “4-7-8” method. What you do: Exhale completely through your mouth; then close your mouth and inhale through your nose for a count of four. Hold your breath for seven counts and exhale again for eight counts. Repeat as needed. It’ll up your oxygen levels, slow your heart rate and signal your body that it’s time to hibernate.

How to Treat Back Spasms

Back spasms send many people to the doctor and emergency room each year to deal with the excruciating pain and sometimes fear. While serious medical conditions can cause back spasms, a herniated disc or sports injury for example, often it results from muscle misuse and/or sedentary living.

Things You'll Need

• Ice pack
• Heating pad
• Chair
• Pillows
• Physician recommendations

Treat back spasms with cold initially, such as a ice pack, to limit swelling and blood flow, both which produce increased pain following an injury. Cold may help for future muscle spasms as well, especially if a heating pad fails to provide relief. Otherwise, switch to a heating pad and use this on the surrounding muscles if the back spasms continue.

Rest as much as possible during the first two to three days, if needed, to allow the muscle injury to heal. Try to maintain some mobility, however, unless directed otherwise. Though painful, walking a minute or two several times a day will help prevent other muscles from tightening due to disuse.

Elevate your legs to treat back spasms and take pressure off of the back. The best position for many sufferers is to lie on the floor with knees bent at a 90-degree angle and the lower legs resting on a chair seat. Other measures include elevating the legs on pillows or placing the feet on a foot stool while sitting, elevating the knees above the pelvis. Poor pelvic alignment can make one more susceptible to back spasms.

Talk to your physician or pharmacist about over-the-counter medications that you can take to treat back spasms. Most patients will do best with an anti-inflammatory drug such as ibuprofen or naproxen, but some individuals may be directed to take aspirin or acetaminophen. If medical treatment is sought additional medications such as muscle relaxers may be recommended.

Try gentle back and leg stretching exercises designed for back strain as you improve, unless this aggravates the back pain. One effective exercise involves laying on the floor with the knees bent and the soles of the feet placed on the floor. Grab a knee and pull it gently towards the chest, hold for five to 10 seconds and release to the original position, then switch to the other knee. Repeat five to 10 times on each side. Note that exercise is best started some days into the healing process, when pain is less severe, or when the doctor recommends.

Use distraction and relaxation techniques to treat back spasms and reduce suffering. Whether it is meditation or reading, keeping your mind off of the back pain can help you relax, breathe effectively and promote healing.

Grapefruit Juice Benefits

From the daily fortification provided by its vitamins to its effects on more serious illnesses, grapefruit juice is a nutrient-rich beverage that serves as a great supplement to any healthful diet. In its raw form, the juice carries all the vitamins and minerals found in the fruit itself. The dense concentrations of several of these nutrients make grapefruit juice an effective component of a healthful diet.

Vitamins
Pure grapefruit juice is packed with vitamin A and vitamin C as well as a healthy amount of folates. According to the U.S. National Library of Medicine, vitamin A has many health benefits, ranging from improved vision to the healthy development of soft tissue, skin and bones.
Vitamin C is found in most citrus fruits. One of its main benefits lies in its role in generating collagen, one of the main connective tissues in the body that forms the skin, ligaments, tendons and bones. Also, vitamin C helps the body absorb iron--an essential mineral that helps transport oxygen to the body's cells. The folates found in grapefruit juice help provide the building blocks for cells. This makes it necessary for the growth and maintenance of new cells in the body.

Minerals
The main mineral provided by grapefruit juice is potassium. In order to properly function, the body must maintain certain levels of water within its cells. Potassium's main responsibility is to monitor fluid levels and keep them at a healthful level.

Fat Content
Grapefruit juice is a naturally low-fat food. However, the density of nutrients found in the juice makes it an easy way to consume vitamins and minerals while controlling one's fat intake. A moderate consumption of fat is vital to a balanced diet.

Effects on Certain Medication
One of the qualities that makes grapefruit juice a rare beverage is its interactions with the body after consumption, especially in regards to medications. While scientists have found that at times, these interactions can be dangerous, such as the mixture of grapefruit juice with certain heart medications, they've also discovered that it can act as a catalyst.
In 2009, scientists at the University of Chicago discovered that taking a certain cancer medicine weekly with a glass of grapefruit juice mimics the effect of taking the pill daily without the juice. However, the researchers noted that the juice must be fresh or fresh-frozen in order to provide the potency necessary for these results.

Other Possible Benefits
Because of its high levels of vitamin C, the benefits of grapefruit juice are often lumped in with the widespread (if not proven) benefits attributed to citrus fruits. First and foremost, there is the belief that consumption of juices high in this vitamin can help prevent the common cold.

There are also many unsubstantiated links between grapefruit juice and weight loss. Many claim that the juice and the fruit it originates from contain a certain enzyme that can prevent the body from absorbing fat and carbohydrates. It should be noted, however, that both of these theories still exist in the realm of the old wives' tale---neither have actually been proven by strong scientific evidence.

How to Take Care of Yourself Physically, Mentally and Emotionally

When you take care of yourself physically, mentally and emotionally, your overall health improves. Your physician and fitness trainer might have told you about the importance of eating a healthy diet, lowering your stress levels and exercising. These and other activities can help extend your life and improve your self-esteem and outlook on life.

Eat a healthy diet of protein, minerals and vitamins. If you don't get enough vitamins and minerals in your diet, consider taking a multivitamin. Also drink water every day. Dr. Melina Jampolis, CNNHealth's diet and fitness expert, recommends that children drink between six and eight glasses of water a day, and says that people who are more active need to drink up to 11 glasses of water a day. Also watch the amount of calories you consume to avoid gaining excess weight.

Exercise for at least two and a half hours a week if you're an adult. Add an additional two days of stretching and weightlifting to your weekly exercise routine. If you jog or run and get your heart rate up faster and for longer, the Centers for Disease Control and Prevention (CDC) recommends that you exercise for at least 75 minutes a week, adding in an additional two days of strength or muscle training (e.g., weightlifting). The CDC advises children to exercise for at least 60 minutes a day for at least three days a week. Of course, you can always exercise longer if you want.

Meditate daily. For example, you could meditate for 10 minutes as soon as you wake and before you get showered and dressed. In fact, you can sit on the side of your bed and meditate for 10 minutes each morning. If you start to feel overwhelmed later in the day, sit still for one to two minutes or until you start to feel centered and calm.

Socialize with relatives and friends to create intimacy in your life. Share concerns you have about life events, news stories or local events in your neighborhood or community with your friends. Doing so can help you gain insight into events that concern you. When you spend time with relatives and friends, you also focus on their conversations, taking your mind off of chores, responsibilities or personal situations that you might otherwise worry about. It's also fun and feels emotionally rewarding when you're in the company of people you love and who you know love you in return.

Reduce your stress levels by getting outdoors and spending time in nature, listening to your favorite music or reading a book you enjoy. You can also reduce your stress levels by avoiding overworking and taking vacations. Additionally, when you work jobs that you love, your stress levels can lower. If you struggle to lower your stress, consider contacting a licensed medical professional and discussing your concerns with that person.

How Long Does Nicotine Stay in Your System?

Despite the risks associated with cigarette smoking, millions of people across the globe continue to smoke. Although many will attempt to quit, research from the National Institute on Drug Abuse shows that these attempts are usually unsuccessful. As many smokers explain, the overwhelming craving for a cigarette often weakens their will to quit and, succumbing to the urge, they smoke. So what's the cigarette's secret ingredient? What causes such unstoppable cravings? The answer is nicotine.

Function
As with other drugs, when a person smokes cigarettes, nicotine begins to build up in the body and, over time, the smoker will begin craving it. When you become used to nicotine and then cut it out completely, your body wants it even more. And with nicotine, those cravings will continue until there is no more nicotine in your body.

Time Frame
Although most of the nicotine you consume (about 90 percent) is quickly metabolized by your body's liver and then excreted from your kidneys, the remaining amount of nicotine remains in your bloodstream for about six to eight hours after smoking. Therefore, the amount of time nicotine stays in your body depends on how much nicotine is in your system. Based on the amount of cigarettes you smoke each day, there may be a small or large amount of nicotine present in your body.

Effects
On average, one cigarette delivers about 1 mg of nicotine to your body. So someone who smokes an entire pack of cigarettes (20) a day will have much more nicotine in his system than someone who smokes only five cigarettes. In other words, the more you smoke and the more often you do so, the more nicotine remains in your body.

Significance
If you're only an occasional smoker (someone who smokes 10 cigarettes or less per day), it will most likely take only a few days for the nicotine to leave your body. However, for a heavy smoker (a pack a day or more), traces of nicotine can remain in the bloodstream for as long as 30 days after smoking--and that's if you stop smoking altogether!

Considerations
Although small traces of nicotine can remain in the bloodstream long after a person smokes her last cigarette, there are ways to speed up the body's clearing process. When it comes to ridding your body of toxins, water is your best friend. The more water you drink, the faster toxins such as nicotine leave your body. Since it speeds up your body's metabolism, exercise can make the process even faster. So just by drinking water and working out, you can help your body rid itself of the nicotine.

The Effects of Banana on Blood Sugar

Bananas are tropical fruits that are tasty and nutritious and contain medicinal properties. Bananas can help alleviate stress, pre-menstrual tension, high blood pressure and some even claim that banana skins can cure warts. The banana is a versatile fruit that is chock full of vitamins and makes for a delicious addition to your diet. This fruit also gives a quick boost when blood sugar levels are low.

Glycemic Index
The Glycemic Index, or GI, measures what happens to blood sugar after eating food. It was created to help people control their blood sugar levels, particularly people with diabetes. A low score on the Glycemic Index is anything under 55, a medium score is between 56 and 69 and a high score is anything over 70. Bananas have a low GI score of 51, therefore eating bananas should produce an immediate and sustained boost to energy levels.

Bananas and Blood Sugar
Bananas naturally raise and sustain blood sugar levels due to their high carbohydrate content, and they are beneficial for alleviating morning sickness. They are also useful as a hangover cure, mashed up with a bit of honey and made into a milkshake. Eating two bananas before a 90-minute workout will give you enough energy to sustain your body throughout. Bananas contain three natural sugars: sucrose, fructose and glucose. These natural sugars give the controlled boost to blood sugar levels that candy or chocolate do not. Snacking on bananas at work and if you are stressed can help because it regulates blood sugar, thus keeping you alert and regulating your mood.

Vitamins in Bananas
Bananas are particularly high in B vitamins and therefore have many benefits. Vitamin B6 will help PMS sufferers by regulating blood glucose levels, which can affect mood. If you are giving up smoking, bananas can help as they contain high levels of Vitamin C, A1, B6, B12 and potassium and magnesium, these properties will assist the body in recovering from nicotine withdrawal. If you are nervous, the B vitamins in this fruit will help to calm you.

Bananas and Mood
Bananas contain tryptophan, a type of amino acid that is converted to serotonin, producing a calming effect. Eating bananas on a regular basis can help people who suffer from depression. Bananas can also help people with Seasonal Affective Disorder (SAD). Potassium can help brain power and the George Mateljan Foundation states that if you are feeling fatigued, irritable or confused, this is your body's way of saying that it needs potassium. Bananas are high in potassium and could therefore help alertness and concentration. Potassium can also reduce the risk of high blood pressure and stroke. Bananas are high in iron and can assist in cases of anemia.

List of Resistant Starch Foods

Diet Bites defines resistant starch as a "starch which goes undigested by the body." Resistant starches are believed to aid in the maintenance of blood sugar levels, digestion management, as well as maintaining regularity of the bowels and weight loss. Resistant starches can be beneficial to the overall human diet when prepared properly and consumed daily.

Resistant Starch Food List
Bananas, corn , potatoes, yams, pasta, pearl Barley, whole grain bread, navy beans, oatmeal, lentils and brown rice are some of the common resistant starch foods recommended by Diet Bites. Navy beans have the highest resistant starch at 9.8 grams (per 1/2 cup). Bananas are the second highest at 4.7 grams (1 medium); yams at 4.0 grams (per 1/2 cup), and potatoes at 3 grams (per 1/2 cup). Whole grain bread and oatmeal have the lowest resistent startch, 0.5 grams for bread, and 0.7 grams for oatmeal.

Benefits of Resistant Starches
According to Prevention, "Resistant starch is a type of dietary fiber naturally found in many carbohydrate-rich foods. ... It gets its name because it 'resists' digestion in the body, and though this is true of many types of fiber, what makes resistant starch so special is the powerful impact it has on weight loss and overall health."

Resistant starches are not digested, though they do travel through the digestive tract--directly to the large intenstine. It is their failure to digest that makes resistant starches most effective. As the fat and oil from regular starches are distributed throughout the body, resistant starches are not, thereby being eliminated from the body much quicker. As per Prevention, resistant starches are natural fat-burners, further increasing satiety, and diminishing hunger. "Resistant starch is bulky, so it takes up space in your digestive system. And because you can't digest or absorb it, the starch never enters your bloodstream. That means it bypasses the fate of most carbohydrates, which get socked away as body fat," informs Prevention.

Butyrate, an enzyme created by resistant starch is believed to nurture the colon, thereby aiding in the prevention of colon cancer, Prevention states. It also causes pH balance in the intestines, which boosts the immune system, further demolishing free radicals.

Recommended Intake
According to Diet Bites, the method in which foods are prepared actually impacts the amount of resistant starch found in particular food sources. As of 2010, there is no recommended amount of resistant starch for consumption, though Prevention suggests 4 grams of resistant starch daily, eaten cool or at room temperature. Chilled potato salad and potato soup, and frozen bananas are a few of the many recommended recipes offered online via Prevention.Com.

Possible Disadvantages
According to Nutrition and Metabolism, "little is known about the impact of RS on fat metabolism." Yet, in recent studies performed by BioMed Central, LTD, as per Nutrition and Metabolism, "replacement of 5.4 percent of total dietary carbohydrate with RS significantly increased post-prandial lipid oxidation and therefore could decrease fat accumulation in the long term."

To date, there are no specific disadvantages of a RS diet. Overall, incorporating resistant starches in one's diet can minimize the accumulation of fat.

Causes of a Bloating Stomach

Stomach bloating can result from numerous medical conditions. According to the Mayo Clinic, "Bloating is a subjective sensation that the abdomen is larger than normal." As a result, pains, nausea and cramps are also commonly associated with stomach bloating. While many cases are the result of digestion or intolerance to food, other examples of stomach bloating may be the result of a larger medical problem. Learn the most common causes of stomach bloating among adults and children.

Irritable Bowel Syndrome
According to FlatStomachExercies.com, "Irritable Bowel Syndrome is a disorder of the gastrointestinal tract characterized by abdominal pain, diarrhea, gas, bloating and changes in bowel habits." Common among women (approximately 75 percent of all cases), male and female sufferers may go undiagnosed for years as symptoms are frequently misdiagnosed or ignored in mild to moderate cases. Common causes of Irritable Bowel Syndrome include foods like wheat, chocolate and milk products, caffeine and stress. Once diagnosed, sufferers can use over-the-counter medication to treat and prevent symptoms. For severe cases, prescription medications are also available.

Food Intolerance
Food intolerance is a common condition for many adults and children. Dairy products, nuts, gluten, wheat and sugar are commonly reported as the number-one foods associated with food intolerance. In addition to bloating, sufferers also experience gas, cramps, and nausea. According to WebMD.com, "There are many factors that may contribute to food intolerance. In some cases, as with lactose intolerance, the person lacks the chemicals, called enzymes, necessary to properly digest certain proteins found in food." Other causes include chemicals, dyes and flavor enhancers.

Gas
Intestinal gas is characterized by belching, bloating, and flatulence. It is generally the result of air that has been swallowed and then trapped in the stomach. Gas can also occur during the digestion process as stomach acid backs up into the esophagus. According to the Mayo Clinic, "When gas doesn't pass through belching or flatulence, it can build up in the stomach and intestines and lead to bloating." Reducing the intake of gas-causing foods and eating more slowly can limit intestinal gas, thereby reducing stomach bloating.

Menstruation
Menstruation can cause stomach bloating prior to, during and after menstruation. According to St. Luke's hospital, bloating associated with menstruation can be dramatically reduced with exercise and fiber-rich foods. The hospital's website advises, "If you have bloating associated with your menstrual cycle, exercise to sweat out excess fluids and eat more high-fiber foods to help prevent constipation." In most cases, stomach bloating is common and is generally not a sign of a medical disorder.

Warning
Never self-diagnose a medical condition. Even symptoms as non-threatening as stomach bloating can be indicative of larger health problems. Always consult a physician for chronic or severe stomach bloating. Be sure to provide information regarding its frequency and the level of discomfort and duration. If possible, record any foods, beverages or medications consumed prior to each incidence.

How to Get Abs for Beginners

To build strong, developed abdominal muscles is not merely a superficial goal. Your core is the center of your body and is connected to every move you make. A strong core yields better balance and stability and optimal function of the strength and motion of your arms and legs. It helps to prevent injuries caused from sports and everyday work tasks as well as any minor or chronic back pain. Begin to develop strong, healthy abdominal muscles with these simple but efficient core exercises.

Things You'll Need
Exercise ball

Plank Pose
Start in the top of a pushup position with your shoulders, hips and knees in one long line. Press your palms down hard and your heels back.

Lift your navel to engage your lower abdominal muscles and pull the front of your thighs up, away from the floor.

Hold here for a minimum of 15 seconds. Rest briefly, then repeat several times.

Basic Crunches
Start on your back with your knees bent and your hands behind your head, elbows wide to the sides.

Relax your neck: Make sure that you have a fist distance between your chin and your chest and avoid pulling on your head with your hands.

Exhale and with control, using the strength of your abdominal muscles, lift your head and shoulders away from the floor. Avoid squeezing your head and shoulders in toward your knees, but rather lift them straight up.

Inhale to release back down to the starting position. Repeat for three sets of 12 to 15 repetitions.

Ball Roll Out
Kneel behind an exercise ball and rest your hands, palms down, on top of it. Keep your arms straight.

Inhale. Maintain a strong core and pull your navel in as you roll the ball forward, away from you. Stop when your torso is maximally stretched.

Pause for a moment in this extended position. Exhale and slowly roll back to the starting position. Repeat several times.

Breathing Your Way to Good Health

You can help alleviate stress through the simple practice of yogic breathing. Among other things, breathing loads your blood with oxygen, which maintains your health at the most desirable level. Shallow breathing doesn't oxygenate your blood very efficiently. Consequently, toxins pile up in the cells. Before you know it, you feel sluggish and down, and eventually organs begin to malfunction. Is it any wonder that the breath is the best tool you have to profoundly affect your body and mind?

Bad breathing isn't as easy to cure as bad breath: You must retrain your body through breath awareness.

Taking high-quality breaths
Before you jump right in and make drastic changes to your method of breathing, take a few minutes to assess your current breathing style. Ask yourself the following questions:

• Is my breathing shallow?
• Do I often breathe erratically?
• Do I easily get out of breath?
• Is my breathing labored at times?
• Do I generally breathe too fast?

If you answered yes to any of these questions, try yogic breathing. Even if you didn't answer yes, conscious breathing still benefits your mind and body.

By the way, men take an average of 12 to 14 breaths per minute, while women take 14 to 15.

Relaxing with a couple of deep breaths
Think about the many times you've heard someone say "Now just take a couple of deep breaths and relax." Well, it really works! Yogic breathing is like sending a fax to your nervous system with the message to relax.

Try the following exercise:

Sit comfortably in a chair.

• Close your eyes and visualize a swan gliding peacefully across a crystal-clear lake.
• Now, like the swan, let your breath flow along in a long, smooth, and peaceful movement. Ideally, inhale and exhale through your nose.
• Extend your breath to its comfortable maximum for 20 rounds; then gradually let your breath return to normal.
• Afterward, take a few moments to sit with your eyes closed and notice the difference in how you feel overall.

Practicing safe yogic breathing
Here are a few safety tips to help you enjoy your experience.

If you have problems with your lungs (such as a cold or asthma) or heart disease, consult your physician before embarking on breath control, even under the supervision of a Yoga therapist.

Don't practice breathing exercises when the air is too cold or too hot.

Avoid practicing in polluted air, including the smoke from incense. Whenever possible, practice breath control outdoors or with an open window.

• Don't strain your breathing — remain relaxed while doing the breathing exercises.
• Don't overdo the number of repetitions.
• Don't wear any constricting pants or belts.
• Reaping the benefits of yogic breathing

In addition to relaxing the body and calming the mind, yogic breathing has a spectrum of other benefits. Here are some:

• It steps up your metabolism (the best way to prevent weight increase).
• It uses muscles that automatically improve your posture.
• It keeps the lung tissue elastic, which allows you to take in more oxygen.
• It tones your abdominal area.
• It strengthens your immune system.
• It reduces your levels of tension and anxiety.

The late T. Krishnamacharya — one of the great Yoga masters — is a classic illustration of the benefits of yogic breathing. On his 100th birthday celebration, he initiated the ceremony with a 30-second-long continuous chant. He also sat perfectly straight on the floor for many hours every day during the festivities, which lasted several days. Not bad for a centenarian!

Breathing through the nose
No matter what anybody tells you, yogic breathing is typically done through the nose, both during inhalation and exhalation. For traditional yogis, the mouth is meant for eating and the nose for breathing. Here are three good reasons to breathe through the nose:

Since you are breathing through two small holes instead of one big one, it slows down your breathing. In Yoga, slow is good.

The air is hygienically filtered and warmed by your nasal passages. Even the purest air contains dust particles and pollutants.

According to traditional Yoga, nasal breathing stimulates the subtle energy center, which is located near your sinuses. This location is the meeting place of the left (cooling) and the right (heating) current of vital energy that act directly on the nervous and endocrine systems.

What if I can't breathe through my nose?
Yoga is always flexible. If you can't breathe lying down, try sitting up. If your allergies bother you more in the morning, do your Yoga in the afternoon. If you're still not comfortable breathing through your nose, try inhaling through your nose and exhaling through your mouth and don't worry about technique. Worry is counterproductive.

Should I breathe through my nose all the time?
Every exercise has its own guidelines that you need to follow. The majority of aerobic activities — running, walking, weight lifting, and so on — recommend that you inhale through your nose and exhale through your mouth. And breathing through the nose while swimming can be downright dangerous.

In the beginning, save yogic breathing for your Yoga exercises. Down the line, when you become more skillful at it, you may want to adopt nasal breathing during all normal activities. Then, you can benefit from its calming and hygienic effects throughout the day.

Office exercise: Add more activity to your workday

You're doing your best to set aside time for physical activity, but finding time to exercise is a challenge. Why not work out while you work? Consider 10 ways to add exercise to your workday routine.

No. 1: Start with your commute
Walk or bike to work. If you ride the bus or the subway, get off a few blocks early or at an earlier stop than usual and walk the rest of the way. If you drive to work, park at the far end of the parking lot — or park in the lot for a nearby building. In your building, take the stairs rather than the elevator.

No. 2: Stand up and work
Standing burns more calories than sitting does. Look for ways to get out of your chair. Stand while talking on the phone. Skip instant messaging and email, and instead walk to a colleague's desk for a face-to-face chat.

No. 3: Take fitness breaks
Rather than hanging out in the lounge with coffee or a snack, take a brisk walk or do some gentle stretching. For example, face straight ahead, then lower your chin to your chest. Or, while standing, grab one of your ankles — or your pant leg — and bring it up toward your buttock. Hold each stretch for 15 to 30 seconds.

No. 4: Bring a fitness ball to work
Consider trading your desk chair for a firmly inflated fitness or stability ball, as long as you're able to safely balance on the ball. You'll improve your balance and tone your core muscles while sitting at your desk. Use the fitness ball for wall squats or other exercises during the day.

No. 5: Keep fitness gear at work
Store resistance bands — stretchy cords or tubes that offer weight-like resistance when you pull on them — or small hand weights in a desk drawer or cabinet. Do arm curls between meetings or tasks.

No. 6: Join forces
Organize a lunchtime walking group. Enjoy the camaraderie of others who are ready to lace up their walking shoes. You can hold each other accountable for regular exercise — and offer encouragement to one another when the going gets tough.

No. 7: Conduct meetings on the go
When it's practical, schedule walking meetings or walking brainstorming sessions. Do laps inside your building or, if the weather cooperates, take your walking meetings outdoors.

No. 8: Pick up the pace
If your job involves walking, do it faster. The more you walk and the quicker your pace, the greater the benefits.

No. 9: If you travel for work, plan ahead
If you're stuck in an airport waiting for a plane, grab your bags and take a brisk walk. Choose a hotel that has fitness facilities — such as treadmills, weight machines or a pool — or bring your equipment with you. Jump-ropes and resistance bands are easy to sneak into a suitcase. Of course, you can do jumping jacks, crunches and other simple exercises without any equipment at all.

No. 10: Try a treadmill desk
If you're ready to take workplace exercise to the next level, consider a more focused walk-and-work approach. If you can safely and comfortably position your work surface above a treadmill — with a computer screen on a stand, a keyboard on a table or a specialized treadmill-ready vertical desk — you might be able to walk while you work.

In fact, Mayo Clinic researchers estimate that overweight office workers who replace sitting computer time with walking computer time by two to three hours a day could lose 44 to 66 pounds (20 to 30 kilograms) in a year. The pace doesn't need to be brisk, nor do you need to break a sweat. The faster you walk, however, the more calories you'll burn.

Want more ideas for workplace exercises? Schedule a walking meeting to brainstorm ideas with your supervisors or co-workers. Remember, any physical activity counts.

How to Clean My System in 24 Hours

Cleaning out your system may not only form an important part of a diet routine, but can also be used to prepare for medical tests or for surgeries and during fasting. A 24 hour detox cleans your gastrointestinal system, as well as your liver and kidneys of toxins, allowing your body's natural detox mechanism to rest from the stress caused by consuming sugars, chemicals from processed food and saturated fat. Cleaning your system of toxins takes discipline, as you must restrict your in-take of both food and certain liquids, but it makes you more conscious of what you consume during any given day and its impact on your body.

Things You'll Need

• Blender
• Potatoes
• Carrots
• Beets
• Celery
• Onions
• Herbal or green tea
• Lemon juice

24 Hour Detoxification Plan
Cook four carrots, at least two sticks of celery, two to four potatoes, one sliced beet, an onion and garlic in a pot, along with either filtered or spring water. These vegetables may take up to an hour to cook and once they are soft, strain all of the vegetables. Drink one cup of the clear broth, after it has cooled. This broth starts off your 24 hour cleansing plan with some potassium. Take this broth the night before you formally begin your detox, as your final meal prior to beginning the program.

Drink one cup of either spring water or filtered water after waking up the next morning. You may add freshly squeezed lemon juice to your water and you can also boil the water and lemon juice combination, in order to drink it hot. Do not consume any food once you begin cleansing your system for the full 24 hour period.

Drink plain herbal or decaffeinated green tea during the day, since these drinks can function as natural diuretics. If you tend to retain water, your detox should include cleansing your system with the help of these diuretics. Avoid fruit teas and try to focus on chamomile or dandelion root tea during your detox. Additionally, these hot drinks may make you feel better in case of dizziness or mild nausea, caused by eliminating your food intake.

Four Exercises When Short on Time at Home

When time is of the essence, you want a workout that gives you the most bang for your buck. Driving to the gym, changing and battling for equipment can all take up valuable time too, meaning your total training time can often total more than two hours. Rather than spending this much time, try working out from home -- you can get an effective calorie and fat-burning workout that will make you fitter and stronger with just four exercises in the comfort of your own home.

Stair Sprints
Forget half-hour treadmill workouts to burn fat, high-intensity cardio is far more time efficient, according to trainer Charlotte Andersen of "Shape" magazine. Run up your flight of stairs as fast as you can, walk back down and repeat as many times as possible in 10 minutes. Count how many times you ascend, and aim to beat this in the next workout. As an added bonus, stair sprints also firm your butt, claims trainer Adrian Bryant of NowLoss.com.

Pushups
You may not have performed pushups since gym class, but now is the time to reacquaint yourself with them. Pushups work your chest, shoulders and triceps. Beginners should start with knee pushups and progress to full pushups when possible. If you're already competent with regular pushups, try pushups with your feet elevated on a chair, with a resistance band looped over your back and under your hands, or one-legged and one-armed pushups, advises strength coach Eric Cressey. Perform three to four sets of eight to 15 repetitions, making sure you achieve a full range of motion on every rep -- descending until your chest is an inch from the floor and pushing all the way up until your elbows are straight.

Squats
Squats work everything from your waist down -- your core muscles, quads, hamstrings, glutes, calves and lower back, making them a highly effective lower-body exercises. Use a slightly wider than shoulder-width stance with your knees and feet turned out just a few degrees. Go as low as possible while keeping your torso upright and back straight. Pause briefly at the bottom, then stand back up again. Perform four sets of 12 to 20 reps and if this is too easy, try pausing for longer in the bottom position or practice one-legged squats.

Squat Thrusts
Squat thrusts are the ultimate in short home cardio exercises. They're extremely challenging and are guaranteed to get you out of breath and sweating in a short space of time. Assume a pushup position, then jump your feet in toward your chest, then back out straight again. Aim to land lightly each time. If these are too easy, add in a pushup on every rep, or progress to burpees, which are the same, but require you jump up between every rep. Complete as many reps in 45 seconds as possible, rest for 45 seconds and repeat four times.

Considerations
These four exercises aren't the only effective ones you can do at home, but you can get a demanding, challenging workout using just these. You should be able to complete this workout in less than half an hour, although it can be even quicker if you perform the exercises in a circuit-fashion, with no rest between each. Aim to do more sets and reps or train for longer each session to ensure you're progressing, and look at adding in pullups, lunges, planks, stepups or any other body-weight exercises you think would benefit your routine. If you're not sure of any techniques, ask a trainer to check your form and always consult your doctor before starting a workout program.

Nutritional Value of Oranges and Mangoes

Nutritional Facts of Oranges: Oranges are good sources of minerals such as calcium, iron, sodium, copper, phosphorus, potassium, magnesium, and sulphur. They also contain traces of chlorine.

Vitamin Content
Orange, like other citrus fruits, are most widely known for their vitamin C content. Due to the high amount of vitamin C, oranges help in absorbing calcium into the body and maintaining the health of teeth and bones. This powerful fruit also contains vitamin A and vitamin B.

Calorific Content of Oranges
100 grams of oranges contain about 60 calories. This energy is available in the form of sugar, which can be easily absorbed by the body. Therefore, orange juice is often fed to people who have become weak due to illness. Orange juice is also a good refresher after a long, exhausting day.

Health Benefits of Oranges
The nutritional value of oranges makes it good for indigestion, constipation, bowel disorders, dyspepsia, dental care, pyorrhea, bone health, heart diseases, respiratory problems, cold, cough, influenza, skin care, pimples, acne, fever, measles, typhoid and tuberculosis (T.B.).

Nutrition Facts of Mangoes: Mangoes are good sources of minerals such as copper and potassium. They also contain traces of magnesium, manganese, selenium, calcium, iron, and phosphorus.

Vitamin Content
Mangoes are rich in vitamin C and A. Ripe mangoes contain less vitamin C than raw mangoes. They also have traces of vitamin E, B and K.

Calorific Content of Mangoes
100 grams of mangoes contain about 75 calories. Raw mangoes contain starch, which is converted into sugar as the fruit ripens. These sugars are very useful in weight gain when consumed with milk, which is rich in proteins.

Health Benefits of Mangoes
The nutritional value of mangoes make them good for weight gain, eye disorders, hair loss, heat stroke, prickly heat, diabetes, bacterial infections, sinusitis, piles, indigestion, constipation, morning sickness, diarrhea, dysentery, scurvy, spleen enlargement, liver disorders, menstrual disorders, leucorrhoea, and vaginitis.

Health Benefits of Peppermint Tea

Peppermint tea is a delicious and refreshing way to boost your overall health in a number of ways, due to its ability to improve digestion, reduce pain, eliminate inflammation, relax the body and mind, cure bad breath, aids in weight loss and boosts the immune system. Its impact on the digestive system is considerable, and its base element of menthol is perhaps the most valuable part of its organic structure.

Quite simply, peppermint tea is an infusion made from peppermint leaves that is drunk as a tea. When you mix spearmint leaves to the tisane (infusion), then you get what’s called doublemint tea. This substance is caffeine-free, so many people who suffer from sensitive sleep patterns like to drink this relaxing tea before bed.

The scientific name of peppermint is Mentha piperita, and is actually a cross between water mint and spearmint. It is native to Europe, but its popularity and wide range of uses has made peppermint a global commodity.

Peppermint tea is similarly enjoyed around the world. Peppermint oil is a popular form of medicinal treatment, particularly for Irritable Bowel Syndrome.

We see similar effects from ingesting peppermint tea. The mentholated flavor is very appealing to many people, making this one of the more popular tea varieties in the world. Tea is known to be soothing, sure, but what else does this widely available tea have for our bodies in terms of benefits? Let’s explore some of those other medicinal applications of peppermint tea below.

Health Benefits of Peppermint Tea

Fever Reducer: When we think of the sharp, cool effect of menthol, we don’t necessarily think of a hot cup of tea, but peppermint tea has menthol as a main component, so drinking the tea can cause external sweating, while the menthol cools down your body inside. This essentially “breaks” a fever, and can reduce the associated inflammation and discomfort.

Digestive Health: Peppermint oil and peppermint tea have been used for thousands of years to sort out a variety of digestive and gastrointestinal conditions. Archaeological evidence actually shows peppermint being used as far back as 10,000 years ago as a dietary supplement. Peppermint tea is considered a carminative, meaning that it helps to move gas through the body as it accumulates, rather than causing bloating, cramping, and stomach discomfort. The tea also stimulates bile flow to increase the rate and efficiency of digestion and promote healthy bowel movements.

It is not only a carminative, but also a analgesic, so it reduces the associated pain of cramps, bloating, and indigestion. This is due to its calming effects on the intestines and smooth muscles of the digestive tract. Diarrhea, irritable bowel syndrome, and constipation can all be improved with this tea, as it brings the entire system to more optimal activity levels.

Nausea and Vomiting: When it comes to being sick, few things are as unpleasant as being nauseous or vomiting. Peppermint tea is antispasmodic, so it reduces the chances of vomiting and nausea, even in cases of motion sickness on a boat or a plane. It also reduces the stomachaches and queasiness associated with motion sickness, and its anti-inflammatory qualities can return your stomach to normal.

Respiratory Issues: As an antispasmodic, it can also relieve you of that irritating sensation that makes you want to cough, thereby exacerbating your respiratory condition. By relaxing the muscles of the throat and chest, you can eliminate that aspect of cold and flu symptoms.

Immune System: Peppermint tea has known antibacterial properties, which are the cause of so many illnesses, including fevers, coughs, and colds. Not only can drinking this delicious tea help you treat the symptoms of being ill, it can also prevent your body from getting sick in the first place! There are also trace elements of vitamin B, potassium, antioxidants and calcium, which can help your body uptake nutrients to fight off illness and perform necessary function to keep your body working in a healthy way.

Bad Breath: The strong, mentholated flavor and antibacterial quality of peppermint tea make it an ideal way of improving your breath. The antibacterial element kills the germs that can lead to halitosis, while the menthol overwhelms the foul smell and leaves your breath fresh and clean!

Weight Loss: The aroma of peppermint oil and some of its organic components can actually eliminate the appetite, so smelling this substance can help reduce overeating, and subsequently, obesity!

Stress Levels: The natural sedative and antispasmodic nature of menthol makes it very good at relieving mental stress. The anti-inflammatory nature can reduce blood pressure and body temperature, and allow you to unwind and relax, letting your cares melt away. This is part of the reason why peppermint oil is so popular in aromatherapy, but the effects from peppermint tea are very similar.

A Few Words of Caution: It is a powerful type of tea, and although it does have the wide range of health benefits explained above, there are still some possible side effects. The menthol can act as an allergen to some people, and can cause heartburn in others. Both of the reactions are typically mild, but consulting a doctor about possible allergies is always a good idea. Besides that, grab some peppermint leaves and get brewing!

4 Ways to Control Your Appetite

Stomach growling? Those are your hunger hormones talking. The top three—ghrelin, cortisol and leptin—signal when you’re hungry, when you’re full and even when your body is jonesing for specific snacks. The good news: They can easily be manipulated to reduce cravings and keep you from overeating.

Hit the sack
One night of poor sleep can cause ghrelin to increase, triggering hunger, according to a study from the University of Chicago. You may not always be able to get a full seven hours, but if you’re trying to eat less, make sleep a priority.

Get back on the wagon
Reach for produce instead of something fried—healthful foods can suppress ghrelin, which promotes fat storage and causes you to crave fatty foods, says Scott Isaacs, MD, professor at Emory University School of Medicine.

Eat more slowly
It takes 20 minutes for hormones to relay the message to our brain that we’re no longer hungry. So take a sip of water or put your fork down between bites and snack on foods that take longer to eat, such as unshelled nuts or peel-and-eat shrimp.

Chill out
Not only does stress zap willpower, it increases cortisol, which can lead to cravings and weight gain around the belly. When anxiety strikes, turn to exercise, deep breathing, music or a call with a friend to distract you from food.

12 Reasons Why Dehydration Is Bad for Your Body

Are you low on water?
It doesn't take much to become dehydrated. Lose just 1.5% of the water in your body (the human body is usually about 60% H2O), and you've reached the tipping point of mild dehydration. It can be brought on by many things—and it can do much more to your body than just make you feel thirsty. Dehydration also brings on health effects ranging from fatigue and smelly breath to more dangerous consequences like distracted driving.

It gives you bad breath
It's easy to forget to drink water during a busy workday, but at the end of the day you may find people standing unusually far from you when you open your mouth. "Dehydration can give you bad breath," says Marshall Young, DDS, a dentist in Newport Beach, Calif. "Saliva has important antibacterial properties. When dehydrated, the decreased saliva in the mouth allows bacteria to thrive, resulting in bad breath." So drink up for your own sake, and for those around you as well.

It makes you crave sugar
Dehydration can mask itself as hunger, particularly sugar cravings. This may happen particularly if you've been exercising, says Amy Goodson, RD, sports dietitian for the Dallas Cowboys. "When you exercise in a dehydrated state, you use glycogen (stored carbohydrate) at a faster rate, thus diminishing your stores more quickly." So once you finish exercising, you will likely crave carbs to help you replenish those glycogen levels and get you ready for your next exercise bout.

It wrecks your workout
Even being slightly dehydrated affects your ability to put effort into your workout. "A 2% dehydration level in your body causes a 10% decrease in athletic performance," says Goodson. "And the more dehydrated you become, the worse performance gets." Measured by "perceived exertion," how hard you feel you're exercising, you might be working at a 6 but you feel like you are working at an 8, says Goodson.

It dries your skin out
Keeping skin healthy and glowing requires drinking enough water, says Anne Marie Tremain, MD, a dermatologist with Laser Skin Care Center Dermatology Associates in Long Beach, Calif. "It's best to hydrate from the inside out," she says. "Depending on your lifestyle you may need to adjust your water intake." If you work out every day or are a caffeine fiend, for instance, then you'll need to drink more., because workouts make you sweat and caffeine is a diuretic, which can dehydrate you. For smooth, moisturized skin, Dr. Tremain also suggests keeping showers short (less than five minutes) and using only lukewarm water as hot water can dry your skin out even more.

It may affect your ability to drive safely
Few things are more uncomfortable than being stuck in traffic or on a long drive when you need to use the restroom. Logically, it makes sense to simply not drink water before hitting the road. But new research published in Physiology and Behavior shows that the number of driving errors doubled during a two-hour drive when drivers were dehydrated versus hydrated—an effect similar to driving while drunk (defined by most states as .08% blood alcohol). Since often people purposely avoid drinking prior to a long road trip to prevent bathroom stops, dehydration could increase the risk of traffic accidents.

It makes you tired
A mid-afternoon slump may have more to do with hydration than you think. "When you're dehydrated your blood pressure drops, heart rate increases, blood flow to the brain slows – all of which can make you tired," says Luga Podesta, MD, sports medicine specialist at Kerlan-Jobe Orthopaedic Clinic in Los Angeles, Calif. A lack of water to muscles also makes physical tasks feel more difficult and tiring.

It sours your mood
Cranky much? Drink a glass of water and your mood may change. "Neurological effects of dehydration can cause irritability," says Dr. Podesta. A small study published in the Journal of Nutrition tested mood and concentration in 25 young women who were either given enough fluids to remain properly hydrated, or who became mildly dehydrated by taking diuretics and exercising. The dehydrated women—who were at a level that was just 1% lower than optimal—reported headaches, loss of focus, and irritability.

It can give you the chills
It may seem counterintuitive, but dehydration can bring on chills. "This occurs because your body starts to limit blood flow to the skin," says Dr. Podesta. In addition, water holds heat, so if you become hydrated it can be more difficult to regulate your body temperature, which can make you become chilled faster, even when you're not in a cold environment.

It can cause muscle cramps
A lack of water causes less blood circulation, which can make muscles cramp up, says Ray Casciari, MD, medical director of the La Amistad Family Health Center in Orange, Calif. "The body will protect its vital organs, so it shifts fluid away from muscles and anything that's not vital," he says. Muscle cramps can be extremely painful, making muscles feel harder than normal to the touch. Changes in sodium and potassium through sweat loss can also contribute to cramping.

It makes you feel dizzy and foggy
Along with muscles, your brain also gets less blood circulation when you're low on water, which can make you dizzy, says Dr. Casciari. Additionally, mild dehydration may affect your ability to take on mental tasks and cause you to feel foggy headed, according to a study from the British Journal of Nutrition. Interestingly, a study that appeared in the Journal of Nutrition showed greater mood changes in women than in men, both at rest and during exercise.

It can give you a headache
Dehydration can cause headaches in a couple of different ways. "Lack of water affects your body's serotonin levels, which can give you headaches," says Dr. Casciari. In addition, small blood vessels in the brain respond quickly to hydration levels (which is also behind hangover headaches), leading to dull aches and even full-blown migraines. Try downing a glass or two of water the next time you have a headache and you may discover it disappears. You could also eat fruit, which contains a high percentage of water, Dr. Casciari suggests.

It constipates you
Your body needs water to keep things moving through your colon. When you're not getting enough H2O, your body compensates by withdrawing more fluid from stool, making it harder and more difficult to pass. That said, it's worth noting that drinking more water when you're already properly hydrated won't necessarily relieve constipation caused by other factors, like the medications you're taking, medical conditions, or a lack of fiber in your diet.

These high-water-content foods are refreshing, filled with nutrients, and naturally low in calories.

How to Eat Watermelon to Cure Acidity

Day after day you suffer from stomach acidity. You chew dry tablets or swallow some foul liquid to get rid of it. It would be nice if there was something natural, good tasting and inexpensive that could relieve your heartburn symptoms. Check the produce aisle of your supermarket. When you find watermelon, you've found your remedy.

Things You'll Need

• Watermelon
• Large knife
• Other fruits (optional)

Select a watermelon. There are many varieties, depending on the season of the year and where you live. The melons may be large or small, have yellow, red or pink flesh and seeds or no seeds. Any kind will do.

Make sure the melon is ripe. Unripe melons will not help reduce acidity. To check for ripeness, look at the bottom of the watermelon (the end opposite the stem). Look for a yellow or cream color to the rind. If the rind is green or white, the melon is not ripe.

Store uncut watermelon at room temperature. It will last about 2 weeks if the rind remains intact.

Put cut watermelon in the refrigerator. Be ready to eat it right away. Once cut and chilled, it will only stay fresh for about 3 days.

Prepare the watermelon in any way you like. Cutting it into bite-sized chunks and storing it covered in the refrigerator will make it easy to take it out and eat to cure acidity at any time.

Eat 4 to 6 chunks slowly. Repeat throughout the day. How many you eat and how often will depend on how much discomfort you have. You can eat watermelon to cure acidity as often as once an hour.

Get creative with your watermelon. Blend it to make a refreshing drink. Freeze it plain or make a frozen sorbet or granita. Add other fruits or juices that help cure acidity, such as bananas or coconut milk, and make a smoothie.