Have you ever experienced severe burning sensation inside the stomach, acid reflux, and nausea or felt bloated on a regular basis? If your answer is ‘yes’, you could be suffering from intestinal and digestive health disorders. The number of people suffering from digestive health issues like chronic acidity, bloating, abdominal gas and cramping have been on the rise during the past few decades.
The reasons could be many including unhealthy food habits, lack of regular exercise, unhealthy lifestyle practices, stress, anxiety, and tension. People who suffer from health issues like gastroesophageal reflux disease, irritable bowel syndrome, and heartburn have a higher risk of severe digestive disorders.
Intestinal health and digestion can also be affected when your body is stressed. This could be the result of the side effects of medicines, other health disorders that you suffer from, and changes in hormones. You need to have a healthy digestive tract for the good absorption of nutrients and the proper elimination of waste in your body.
Proper absorption of nutrients is essential for the building up of cells and its nourishment. This also supplies your body with sufficient amounts of energy for its healthy functioning. What are some of the ways by which you can improve the intestinal health?
A regular schedule for consuming food
Having a proper routine for eating food is very important for your intestines and digestive health. The greatest causes of digestive health disorders are not eating your food on time or skipping meals. A regular routine for consuming meals and snacks are good for healthy intestines, can ensure your digestive system is in good condition and this established routine helps to improve your bowel movements as well. Eating small meals that are frequent can work better than two or three larger meals. Make sure that snacks, breakfast, lunch, and dinner are taken almost at the same time every day.
A diet rich in fiber
Consuming a fiber-rich diet helps in the smooth movement of food through the digestive system and this prevents constipation. A diet with good amounts of fiber also helps to prevent conditions like hemorrhoids and irritable bowel syndrome. A balanced diet with sufficient amounts of fruits and vegetables, nuts, legumes, and whole grains are good for proper digestion and keeping your intestines healthy. Include plenty of fluids as well in your diet. Make sure you consume a variety of foods each day from different groups of food.
Soluble fiber and insoluble fiber
There are two types of fibers, soluble and insoluble. Both are essential for a healthy digestive system as they work in different ways. Soluble fibers like seeds, nuts, oat bran, peas, beans, and other legumes help to absorb more water and prevent stools from being too watery. Insoluble fibers are found in plant-based foods including fruits, vegetables, and wheat and rice bran. Insoluble fibers remain undigested and add bulk to the stools. Adding sufficient amounts of fiber to your diet removes bloating and stomach discomfort.
Even though sufficient amount of fat is necessary to keep you healthy, consuming too many fatty foods could result in constipation and several other diseases. Too much of fat slows down the process of digestion. Consuming meat adds proteins to your body. However, too much of fat in the meat can disrupt healthy digestion. Consuming lean meats can improve a person’s digestive and intestinal health. Include sufficient amounts of fiber-rich food while consuming fatty foods to keep your digestive tract healthy.
Water and liquids
Drink plenty of water and healthy fluids to stay well hydrated. This regulates your bowel movements and helps in proper digestion.
Avoid unhealthy addictions
Unhealthy addictions like consumption of alcohol, smoking or chewing tobacco, and too much caffeine are extremely bad for the health of your digestive tract and can cause severe heartburn, acidity and stomach ulcers.
Make regular exercise a part of your lifestyle as this is good for your digestive system and prevents unwanted weight gain.
Prevent stress and anxiety
One of the major causes of unhealthy intestines and digestive system is too much stress and anxiety. Engaging in activities that relieves you of stress on a regular basis keeps you stay happy and healthy.
Your intestinal health and digestion depend on the food you choose to eat and your lifestyle. A healthy diet that is rich in fibers, eating food at regular intervals, drinking plenty of water and liquids, and regular exercise can improve a person’s digestive health and keep them healthy and fit.
9 Amazing Health Benefits of Pilates
The Pilates method has gained a following among the health and fitness communities as an aerobic and nonaerobic exercise routine that targets the core muscle groups through a series of movements that encourage body placement, breathing pattern and concentration. It consists of 500 exercises that are influenced by a combination of yoga, calisthenics and ballet, which promote strength, balance and flexibility. There are two primary Pilates formations: mat-based and equipment-based resistance training that does not overexert the mind or body.
1. Enhanced Flexibility
Pilates helps practitioners enhance their flexibility through a series of stretches that target the frontal core, back, side, hips and hamstrings. If you are unsure of the correct flexibility method, visit experts like the Pilatespal.com site whose library is filled with information on classes, instructors, safety and proper mat and equipment usage.
2. Refined Posture
Pilates is also ideal for body movement as it refines your posture through a practice of core strength training. It also is beneficial to relieve issues like neck and back pain.
3. Muscle Strength
Toning and strengthening your muscles is a primary benefit of Pilates. Not only do the exercises target areas like the core, abs, glutes and legs, but you can tone your muscles in as little as 10-minute workouts that repeat five exercises two times a day.
4. Improved Balance
Using Pilates for balance is a great way to counterbalance the damage to your body that modern lifestyles experience because of a lack of exercise, poor diet and posture. Exercises like the corkscrew or bicycle will target the mobility of the hips and spine.
5. Spine Positioning
When you back is in a natural spine position where the cervical, thoracic and lumbar are aligned, it is considered a neutral position which is most often when a person is sitting or standing. Pilates exercises will incorporate this positioning to align the spine naturally.
6. Body Toning and Weight Loss
Exercise and healthy eating are the keys to a successful weight loss. Pilates is the type of routine that tones your body whether you need to lose five pounds or 50. As Pilates targets your abs, arms and legs, you target the areas that tend that build confidence.
7. Relaxation and Concentration
Joseph Pilates likes to refer to his technique as one that targets the body and mind because of the relaxation and concentration you get from cognitive and memory functions. You will improve your health considerably when you learn to reduce stress.
8. Body Awareness
Pilates beginners tend to be self-aware of their body’s faults. After a few sessions, they will grow confidence as they transition their focus on mind and body wellness.
9. Increased Range of Motion
As the muscles are stretched and the posture aligns, it increases your range of motion. As the Pilates moves will become more challenging, it also stabilizes the muscle groups.
Pilates is ideal for any user whether you are just beginning or at an advanced level. You also do not have to invest in expensive equipment as this is an exercise routine you can do at home.
Have you ever thought about possible ways to stop snoring? Of course, you did. This activity is very unpleasant, especially for a person that sleeps with a snorer. People who snore are often completely unaware of the effects they produce. First of all, they affect bad sleep quality of the person who sleeps with them. Secondly, the snorer’s sleep quality worsens with time. However, the story doesn’t end here.
Habitual snoring produces grave effects on health, which can even have a deadly outcome. We don’t say here that snoring will cause death, but it can trigger some of the health issues that lead to that. If you want to improve your life, sleeping quality, and help your partner sleep well again, then you should keep on reading this article. We will tell you how to stop snoring in one night.
Universal tips on how to stop snoring
There are some tips that people usually get when they ask someone how to stop snoring. Some of them are true, some of them aren’t, but we will enumerate some of them, so you can give it a try.
Change your sleeping position
People usually snore in specific sleeping positions. Sleeping on your back is probably the most common snoring position. Try sleeping on your stomach or on the side. This advice can really help you if you snore only while sleeping on your back. Yet, some people snore in all sleeping positions. If this is the case with you, then it is about time to go and see a doctor.
Change your pillow
Sleeping on the same pillow for more than a year can induce allergies. Allergies make you sneeze and cough. While sleeping, you inhale dust from the pillow, which can tickle your airways. Mites and bacteria are your pillow enemies, so it is best to change it every year.
Clogged nose and sinuses problems can make you snore. That is why you should rinse your nose with salty water, use a humidifier, or a decongestant. One more tip – too big and high positioned pillows will put your head and throat in a bad position. When choosing a pillow, make sure that it can adjust to your head position.
- Be careful with what you consume
Consuming some foods and drinks can increase your snoring. If you lead a healthy life, you are less likely to snore. On the other side, if you eat fatty and junk food and don’t care about your calories intake, you will get chubby. Drinking alcohol and soda before bed also causes snoring.
Leading unhealthy life will for sure have an impact on the overall health. Fat around your neck is number one reason for snoring among the older population. It gathers around your throat with ages, making the airways narrow. The exhaling air will go through the fatty throat, tickling the tissue. This process produces snoring. What you should do is to take care after what you eat and drink through the day. Food can be our friend, or our enemy, depending on how we use it.
Is there a magical solution for snoring?
Actually, there is. We assure you that there is a way to stop snoring in one night. Imagine that – you will get rid of snoring in a short period of time. We know that you are impatient to hear what are we talking about. The solution is in snoring devices. Using a snoring device will make your snoring issues disappear that fast. Here you can see some of the snoring devices reviewed. Seeing all those positive reviews will make you realize that the solution was just around the corner.
DNA or genetic material includes the encoded genetic blueprint of a cell. In order to get the information about the entry of DNA into cytoplasm, as it never leaves the nucleus of the cell, where it can meet other biochemical elements and proteins, it is essential to convert DNA into RNA, a messenger which includes polyRNA or mRNA, at first. Then this mRNA is converted into proteins to perform a number of functions of that cell. In order to know about very rare mRNAs you will have to create libraries of corresponding molecules of DNA or investigate for microarrays, which makes it necessary to separate mRNA from the total RNA. But the process of the extraction of total RNA and the process of isolating resultant mRNA cannot be performed exclusively. So to know how to separate mRNA from total RNA? You should read this write-up till end.
Separation of mRNA from total RNA
mRNA can be separated from total RNA through various methods including:
Homogenization with Trizol: The total RNA includes transfer RNA, ribosomal RNA, mRNA and other RNAs that are non-coded. In order to separate all the RNAs from each other the cell has to release its contents by burst opening it by suspending the cells shot by spinning them at high speed in the reagent, Trizol or its other versions.
Isolation of total RNA: In order to separate the components like DNA, RNA and proteins of a cell into phases or layers within the suspension a series of centrifugations are used. Its top phase yellow in color can be discarded because it is made of fat. The second phase tinted red in color is retained as a desired phase as it contains total RNA. This total RNA can be shot to separate mRNA by performing a series of washes by using ethanol and isopropanol and extraction of phenol-chloroform. In order to prevent degrading of total RNA the formation of enzyme RNase is slowed down by adding inhibitors. You can get total RNA here.
Extraction of mRNA: Normally a kit is used to extract highly purified mRNAs which may not be possible by using homemade lab rules. Some basis steps used by these kits for extracting mRNA from total RNA may include:
- Mix almost 300 micro-liters of total RNA with the RNase-inhibited buffer lysis provided in the kit
- Heat the mixture at 65 degree C for 5 minutes and cool its sample instantly for a minute on ice
- Now mix the cooled sample with 0.5M Sodium Chloride and add Oligo dT or oligodeoxythymidylic acid in to the mixture to dissolve completely
- In order to recover supernatant the sample is then centrifuged which is then washed with low salt and various binding buffers provided with the kit several times.
- Now mRNA can be eluted by washing the supernatant several times with some solvent until the desired amount of mRNA is not received.
- This elute is then precipitated by using precipitates of ethanol and sodium acetate. The resultant is then re-suspended in nearly 20 micro-liters water treated by diethylpyrocarbonate or DEPC.