National Walking Day may sound a little silly at first, but consider this: a simple act such as increasing the amount of steps we take every day can have a significant impact on cardiovascular health and heart disease prevention, which is why the American Heart Association (AHA) designated April 2nd as a day to encourage people of all ages to get out there and get moving!
According to the AHA website, walking is the simplest positive change you can make to improve your heart health, and just 30 minutes a day can help you:
- Reduce your risk of coronary heart disease and stroke
- Improve your blood pressure, blood sugar levels and blood lipid profile
- Maintain your body weight and lower the risk of obesity
- Enhance your mental well-being
- Reduce your risk of osteoporosis
- Reduce your risk of breast and colon cancer
- Reduce your risk of non-insulin dependent (type 2) diabetesi
Ready to walk your way to a healthier heart?
Here are 5 simple ways to add more steps to your daily routine:
- Take a lunch break stroll. Consider spending a little bit of your lunch break on your feet. Not only will a midday walk help your heart, but it can help relieve stress so you’re refreshed and energized to finish out your day.
- Running errands? Park a little farther away. Whether you’re headed out for groceries, an appointment with your doctor, or simply meeting a friend for coffee, park farther away than you normally would. Those extra steps can add up to a healthier heart!
- Opt for a brisk walk with Fido. Instead of just opening up the back door and letting him in the yard, why not take the dog for a quick ten-minute walk before you leave for the day, or as soon as you get home?
- Find a walking buddy. Everything’s better with a buddy, and now that spring is here the warmer weather and lingering daylight hours allow us to stay outdoors a little longer each day—so grab your friend or mate and get walking!
- Multitask. Get the most out of your walks by incorporating other activities, such as listening to an audiobook or catching up with a friend or family member on the phone.
To find out more about National Walking Day—including how to get others in your community involved—visit the AHA’s National Walking Day web page.
Irritable bowel syndrome affects between 25 and 45 million Americans every day. Although its cause is still unknown, many experts believe the symptoms of IBS—which include abdominal pain and bloating along with diarrhea, constipation or both—are closely linked to the interaction between the gut, brain, and central nervous system. (It’s possible the nerves along the gut alter normal pain perception so that the bowel becomes oversensitive to normal stimuli.)
Most IBS sufferers are adults, and 2 in every 3 are female, but the disorder can affect all people of all ages. Still, few people seek treatment from a doctor for their symptoms, and as a result many cases of IBS remain undiagnosed. If you or someone you know is living with IBS, here are 9 natural solutions to help you take the first steps toward better bowel health.
- Add More Fiber. In addition to its role in heart health and weight management, fiber supports healthy digestive function by helping to absorb and eliminate toxins in the colon that may contribute to IBS symptoms.
- Limit Fatty Foods. Eating foods that are high in fat such as fried foods and certain meats may contribute to IBS. Be sure to consume these types of foods in moderation.
- Cut Back on Caffeine. Highly caffeinated foods and beverages (such as coffee, tea, soda and chocolate) have been shown to worsen IBS symptoms.
- Avoid Foods High in Sulfur. Some foods that are healthy—including vegetables such as Brussels sprouts, cabbage, garlic, onions and broccoli—are high in sulfur and may actually trigger IBS symptoms. Opt for low-sulfur veggies such as carrots or green beans.
- You May Have a Food Sensitivity. Some people have IBS because they are dealing with an underlying food sensitivity. Gluten and dairy are the two most common foods to which a sensitivity may develop. A gluten-free diet, dairy-free diet, or both can help to improve IBS symptoms in these people.
- Show Your Digestive Tract a Little TLC. Many herbs and nutraceuticals such as marshmallow root, slippery elm, and the amino acid L-glutamine can help nourish and soothe the intestinal tract and bowel.
- Balance with Probiotics. Probiotics are the beneficial bacteria in the gut that work to maintain a balanced internal environment and promote optimal digestion and immune health.
- Drink Plenty of Water. Drinking plenty of water (at least half your body weight in ounces every day) will help flush out toxins and other harmful microbes that may be causing IBS symptoms.
- Try Colon Hydrotherapy. IBS sufferers—especially those with severe symptoms—may find that natural colon hydrotherapy can help cleanse the system and improve digestive health and elimination.
Check it Out: A New IBS Information App!
The International Foundation for Functional Gastrointestinal Disorders (IFFGD), responsible for establishing IBS Awareness Month more than a decade ago, just launched a new mobile app to help people learn more about IBS, its symptoms and treatment options. The free app is called IBS Info and offers real-time information from experts in the gastrointestinal field to promote awareness and education about irritable bowel syndrome. It is currently available for use on iOS and Android platforms.