Shortening: Good or Bad?

Shortening is a type of fat used in cooking and baking. It is typically made from hydrogenated vegetable oil and has a long history of use in American kitchens that dates back to the early 1900s. However, shortening has fallen out of favor during the past few decades because of its high trans fat content. […] The article "Shortening: Good or Bad?" appeared first on AuthorityNutrition.com

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10 Easy, Inexpensive Party Snacks to Make at the Last Minute

Parties and celebrations help keep the winter blues at bay, whether for New Year’s eve or day, Super Bowl, Oscar-watching. Or any impromptu gathering for whatever reason helps to allay the post-holiday let-down. For your next gathering, whether hosting or attending, it’s handy to have a list of healthy, yummy snack ideas that can be made at the last minute.

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Are Eggs Considered to Be a Dairy Product?

For some reason, eggs and dairy are often grouped together. Therefore, many people speculate about whether they’re a dairy product. For those who are lactose intolerant or allergic to milk proteins, it’s an important distinction to make. This article answers the question whether eggs are a dairy product. Eggs Are Not a Dairy Product Eggs […] The article "Are Eggs Considered to Be a Dairy Product?" appeared first on AuthorityNutrition.com

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Layered Taco Salad

One of the things that keeps me motivated to eat salad during cooler months is to include something hot — both in terms of actual heat and spice. This layered taco salad, a cousin to loaded nachos, couldn’t be easier to make. The heat is supplied by a layer of Amy’s Chili (for convenience), and the spice by chili peppers or salsa.

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How to Get a Fast Metabolism

Your metabolism is the chemical engine that keeps you alive. The speed at which it runs varies by individual. Those with a slow metabolism tend to have more leftover fuel (calories), which gets stored as fat. On the other hand, those with a fast metabolism burn more calories and are less likely to accumulate a […] The article "How to Get a Fast Metabolism" appeared first on AuthorityNutrition.com

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Histamine Intolerance: How to Address the Root Cause

Do you start itching when you eat cured meat? What about random headaches you can’t figure out? Or perhaps your tongue gets all swollen when you eat bananas?

If you’ve answered yes to any of these questions, let me assure you that it’s not ‘all in your head’: you could have a histamine intolerance. Or more precisely a ‘mast cell activation disorder’. I’ve experienced histamine intolerance first hand, which is why I wrote this article. So I know how annoying and troubling the symptoms can be.

But the good news is that you can get better. Read on to find out everything you need to know about histamine intolerance and what you can do to address the root cause of your symptoms.

What is histamine?

What comes to your mind when you think of histamine? Allergies and a stuffy nose during seasonal changes? Or perhaps the redness and painful swelling caused by a mosquito bite or a bee sting? Well, these symptoms occur due to the release of histamine, an organic nitrogen compound that causes an immediate inflammatory response.

Many of us see histamine as an irritating bad guy that causes allergies. But the truth is that histamine is a normal physiological response that acts as a red flag to alert the body of any potential attacker.

Moreover, histamine also works as a:

• Neurotransmitter which communicates important messages between the brain and various parts of the body.
• Component of stomach acid which helps the body extracts nutrients from the food you eat.

Immune system meets Invader – a real life story

The production of histamine is very complex but in a nutshell, here’s how that goes:
1. An invader (such as pollen, dust particles or an insect’s venom) enters the body.

2. The immune system encounters the invader and trigger mast cells, white blood cells that act as the sentinels of our innate immune system.

3. The mast cells quickly notify the body by releasing histamine from secretory granules (storage sacs).

4. The histamine produced triggers the release of other immune cells and also dilates capillaries – small blood vessels. This swelling makes the capillaries more permeable to those immune cells, allowing them to quickly find the invader and attack it.

5. Usually, once the invader has been ‘apprehended’, the body releases two main enzymes. These include namely histamine N-methyltransferase (HMT or HNMT) and diamine oxidase (DAO). HMT and DAO break down the histamine produced into N4-methylhistamine and imidazole acetaldehyde respectively. These reactions inactivate the histamine thus preventing its accumulation in the blood.

For most people, this usually marks the end of the story. However, as discussed below, for some individuals, histamine can be a much greater issue.

Good to know: Bacteria in our guts also produce histamine. Plus, some of the foods we eat contain histamine. And to make things more confusing, some foods can trigger the release of histamine.

Histamine intolerance – Not your typical food intolerance

Let me start by saying that, just like ‘adrenal fatigue’, ‘histamine intolerance’ is a collection of symptoms and not a diagnosis. This is why many conventional practitioners will tell you that histamine intolerance does not exist.

A mast cell activation disorder (MCAD) is currently the most accurate diagnosis of what patients with ‘histamine intolerance’ are suffering from. However, since not many individuals know about MCAD, I’ll be using the term ‘histamine intolerance’ in this article.

As mentioned earlier, mast cells act as the guards of the immune system. Therefore, in an attempt to maintain a normal environment within the body, these cells react to changes in the environment or insults to the body. They do so by releasing molecules such as histamine. For optimal body function, we need these mast cells and the molecules they release. Besides their role in allergies, mast cells are involved in:

• The production of new blood cells
• Wound healing
• Immune tolerance development
• Maintenance of the blood-brain barrier function
• Protection against pathogens

However, in the case of MCAD, problems occur when these cells function abnormally, leading to histamine intolerance. MCAD has also been linked to:

• Skin conditions
• Irritable bowel syndrome (IBS)
• Depression and anxiety
• Alzheimer’s disease
• Obesity
• Diabetes
• Male infertility
• Autoimmune disorders like rheumatoid arthritis
• Bladder pain syndrome

Good to know: Although MCAD can be ‘in your genes’, different members of the same family can present with very different symptoms.

Why would someone have issues with histamine?

By now, you will have realized that the problem isn’t with the histamine. So why would histamine be so problematic for some individuals?

Well, based on current research, it appears that some individuals produce too much histamine whilst others are unable to break down histamine.

Why would a person make too much histamine?

1. Overactive mast cells (mast cell activation syndrome). This can be caused by:

– Toxicity of heavy metals like aluminum and mercury

– Infections or gut dysbiosis

–  Chronic Inflammatory Response Syndrome (CIRS) – individuals who are particularly sensitive to molds, are more likely to be constantly activating their mast cells. That’s because these individuals would be less able to clear out mycotoxins (poisons released by toxic molds) from their bodies.

4. Mastocytosis, a rare genetic condition caused by an excess of genetically altered mast cells.

3. Too many gut bacteria that produce histamine.

Why would a person have trouble breaking down histamine?

Unfortunately, there are numerous possibilities. For instance, a person may suffer from:

• A deficiency of histamine N-methyltransferase (HMT or HNMT)
• Impaired efficiency of DAO due to genetic mutations in the DAO gene. These mutations are more common among Caucasians.
• Reduced activity of HMT due to micronutrient deficiencies which can affect the methylation pathway through which HMT deactivates histamine
• Low levels of bacteria that degrade histamine
• MTHFR mutation – No, it’s not a swear word (although it sure looks like one!): MTHFR actually stands for methylenetetrahydrofolate reductase. This involves a defect in the genes related to the methylation pathway. Individuals who are homozygous for MAO can be more sensitive to histamine. [A 23andMe gene profile run through Genetic Genie or MTHFR Support can help you determine this.]

Some individuals may also be deficient in diamine oxidase (DAO). This deficiency can be caused by:

• A genetic issue with DAO production (more common in people of Asian origin)
• Gluten intolerance
• Increased intestinal permeability (very common among individuals on a standard Western diet)
• Inflammation

The following drugs can also interfere with DAO levels in the body:

• Non-steroidal anti-inflammatory drugs like aspirin or ibuprofen
• Antihistamines like Zyrtec, Allegra and Benadryl
• Histamine (H2) blockers like Tagamet, Zantac, Pepcid
• Antidepressants like Cymbalta, Effexor, Prozac, Zoloft
• Immune modulators like Plaquenil
• Antiarrhythmics like metoprolol

Why does the degree of histamine sensitivity vary so much?

That’s a question I get asked all the time. Some may say that a person suffering from poor health or poor lifestyle habits is more likely to be more histamine intolerant. While it is true that health status does determine sensitivity, the issue is much more complex.

For instance, one could have a MAO mutation coupled with ineffective methylation and trouble breaking down histamine once it is produced. Plus, they could have overactivated mast cells that lead to histamine overproduction. And all this could happen even if that person is eating a real food diet and practicing a healthy lifestyle.

So, there are cases where there is a constellation of issues. As such, these people may need to always be careful with foods rich in histamine.

Good to know: If you must talk to your doctor about histamine intolerance, use the term ‘mast cell activation disorder’ instead. Otherwise, she/he might look at you like you have two heads.

Common symptoms of histamine intolerance

Symptoms will vary considerably (from irritating to life-threatening) between individuals depending on which body systems are affected:

• Eyes – Redness, itching, burning, watery
• Nose – Runny, itching, sneezing, seasonal allergies
• Mouth – Swelling, itching
• Skin – Swelling, rashes, itching, hives (can be localized or all over the body)
• Throat – Swelling or ‘throat tightening’
• Lungs – Coughing, wheezing
• Digestive tract – Heartburn, indigestion, reflux, cramps, diarrhea
• Vascular – Headaches, fatigue, confusion, irritability, symptoms resembling those of anxiety or panic attack, loss of consciousness unexplained by other causes
• Cardiovascular – Drop in blood pressure (especially when you stand up quickly), chest pain, increased heart rate or ‘racing heart’

Take-home message: Since all human tissues contain mast cells and almost every cell has a mast cell receptor, MCAD can affect any organ system, making detection quite difficult.

Now that you know what histamine intolerance is, let’s talk about how to test for it.

Testing for histamine intolerance

1. Elimination / Reintroduction diet: Start by eliminating foods rich in histamine, those that release histamine as well as DAO blocking drinks (see below) for at least 30 days. Then, work with a qualified healthcare practitioner to reintroduce foods one at a time.

2. Blood tests: Test for both histamine and DAO levels. Moreover, you can also run a serum tryptase test to assess mast cell activation syndrome.

Usually, a high histamine to DAO ratio would indicate that your:

• Dietary intake of histamine is too high (if you’re on a normal diet)
• Body is over-producing histamine (due to gut dysbiosis) on a low-histamine diet
• Body isn’t producing enough DAO levels.

But if your DAO levels are very low and you have normal histamine levels, then that could indicate a genetic deficiency of DAO.

3. DAO supplements: If you are unable to test your histamine and DAO levels, you could do a ‘DAO supplement trial’. You just have to eat a low histamine diet and take a DAO supplement at each meal. If your symptoms improve, this could indicate that you have low DAO levels.

Histamine-free and low histamine diet

If you do a Google search for ‘histamine intolerance’, you’ll come across the ‘histamine-free’ or ‘low histamine’ diet, a VERY long list of foods to avoid. I have to admit that just glossing through foods to avoid on a low histamine diet can be quite distressing. Netherveless, this diet is an important part of treatment as it can help you tone down some of your symptoms and finally get relief.

Let’s have a look at foods which naturally contain histamine, those that release histamine and those that inhibit DAO.

Histamine-rich foods

As the name suggests, these foods contain histamine. The biggest offenders are usually any type of fermented foods – during fermentation, the bacteria produce histamine. Leftover meat can also be problematic since microbial action increases histamine levels as the meat sits. Slow cooked foods like bone broth or crockpot recipes will also be high in histamine.

• All fermented alcoholic beverages especially wine (white and red), beer, champagne, sherry and all other alcoholic drinks – even if the alcohol has been cooked off
• Cured meats including bacon, dried cured sausages, hot dogs, luncheon meats, pepperoni and salami
• Pork
• Smoked or canned seafood and seafood that has been improperly handled or stored for too long
• Certain fish like anchovies, bonito, butterfly kingfish, dried milkfish, herring, mackerel, mahi-mahi, marlin, pilchards, saury, scads, smooth-tailed trevally
• Tuna and sardines – the amount of histamine varies between different species with some containing no histamine at all
• Fish paste (like anchovy paste), fish paste and shrimp paste
• Fermented foods like kefir, kombucha, sauerkraut, yogurt, fermented sausages, fermented ham, vinegar, soy sauce and any fermented soy product
• Vinegar-containing foods such as mayonnaise, pickles, and preserved olives
• Soured-foods like buttermilk, soured bread, sour cream, and sour milk
• Dried fruits like apricots, dates, figs, raisins, prunes
• Most citrus fruits
• Nuts like cashews and walnuts
• Peanuts
• Cheeses like Camembert, cheddar, Emmental, Gouda, Harzer (German sour milk cheese), Parmesan, Swiss cheese and Tilsit or Tilsiter cheese
• Avocados
• Coffee
• Eggplant
• Pineapples
• Spinach
• Strawberries
• Tomatoes and ketchup

Did you know? The average histamine content of the above foods can vary between 2mg/kg to 400mg/kg! Fruits are usually lower in histamine compared to cured meats, pork, and sausage which win the award for foods highest in histamine.

Histamine-releasing foods

The following foods do not contain histamines. However, when ingested, they can trigger mast cells to release histamine.

• Alcohol
• Bananas
• Chocolate
• Cocoa
• Cow’s milk
• Crustaceans
• Licorice root
• Nuts
• Papaya
• Pineapple
• Pork
• Shellfish
• Tomatoes
• Wheat germ
• Various artificial preservatives and dyes

 DAO-Blocking beverages

As the name suggests, in susceptible individuals, the following drinks can inhibit DAO’s activity when consumed

• Alcohol
• Black tea
• Green tea
• Mate tea
• Energy drinks

That’s a long list of foods but, don’t worry, once you’ve addressed the root cause of your histamine intolerance, you’ll probably be able to start enjoying them again.

So what can you eat?

As a rule of thumb, when it comes to histamine intolerance, remember to eat the freshest foods you have access to:

• Freshly cooked poultry, meat and game
• Cooked eggs
• Fresh produce excluding avocado, eggplant, spinach, tomatoes
• Dairy substitutes like coconut or almond milk
• Extra virgin olive oil and virgin coconut oil
• Herbal teas
• Certified gluten-free rice, quinoa, buckwheat and amaranth – avoid these if you have an autoimmune condition or a lot of inflammation in your body (this would be indicated by high ESR and/or CRP levels on blood tests)
• Freshly caught fish – the video below will walk you through how to select the freshest fish

Do you really need to address your root cause?

Short answer: Definitely!

Because do you think you could follow a low-histamine diet for life? If yes, that’s impressive! However, be forewarned: not this only can this diet be very overwhelming, but it may not be very useful in the long run if you don’t address the underlying cause.

Why? For two main reasons:

1. A low-histamine diet with supplemental DAO will only help reduce the amount of histamine that you’re consuming. It will do nothing to modify the amount produced by your mast cells within your body.

2. No two individuals with histamine intolerance will react to the same foods. For instance, my dad gets hives when he eats spinach but no reaction whatsoever when he eats eggplants, unlike my older brother who reacts strongly to eggplants. In other words, if you avoid all foods that contain histamine, you will probably be missing out on foods you may actually tolerate well.

Plus, to make things more complicated, the histamine content of foods will vary depending on:

• How they’ve been handled
• Processing methods
• The type of bacteria that has been used in fermentation

This is one of the reasons why you won’t find histamine content on labels.

Why not simply follow conventional treatments?

Conventional treatments involve drugs that focus on blocking the action of mast cell mediators like histamine. It is true that they can give you much-needed relief but these short-term solutions can have unwanted side effects.

This is why I strongly advise addressing the root cause of your histamine intolerance. While this will not be a quick fix, this approach can help you reverse your condition.

So, how can you treat histamine intolerance?

1. Heal your gut!

If you’ve read my previous articles, you’re probably thinking ‘Whoa, what a broken record!’ But the importance of a healthy gut cannot be over-emphasized. You see, histamine intolerance indicates both a damaged gut (increased intestinal permeability) as well as an overgrowth of bad bacteria and too few beneficial ones (dysbiosis).

To heal your gut, avoid:

• Gluten-containing foods
• Grains
• Vegetable oils (like canola oil, cottonseed oil, sunflower oil, safflower oil and soybean oil)
• Sugar
• Processed foods.

You can also try probiotics but adhere closely to these two guidelines:

• Avoid probiotics that produce histamine – these can worsen your symptoms. Hello chaos if they start colonizing your gut! These probiotics include Lactobacillus bulgaricus, Lactobacillus casei and Lactobacillus delbrueckii. These strains are often found in most dairy products which is why I strongly discourage consumption of fermented dairy products if you have histamine intolerance.

• Try probiotic strains that degrade histamine – these should improve your symptoms. Lactobacillus plantarum and Bifidobacterium infantis are good choices. Or you could try soil-based organisms.

2. Give your liver some love

Remember HMT, the other enzyme that breaks down histamine? Well, it is active in the liver. If your liver is unhealthy, the efficiency of HMT will decline. So, to keep your liver healthy, you want to:

• Avoid sugar and high fructose corn syrup
• Choose healthy fats (such as coconut oil) instead of refined, industrial seed oils
• Select nutrient-packed carbohydrates such as sweet potatoes
• Eat a colorful diet to get enough polyphenols
• Be active throughout the day to use up your liver glycogen stores
• Avoid alcohol – this includes wine – since it is one of the major inhibitors of DAO

3. Take care of any existing infections

As mentioned earlier, parasites and infections can over-activate mast cells. Your doctor can work with you to assess your comprehensive stool test analysis and identify what might be bugging you.

3. Take care of any existing infections

This test will help determine if you are suffering from heavy metal toxicity. Once you get the test’s results, try chelating agents (under the guidance of a qualified healthcare professional) to get rid of these metals. It is also a wise idea to have a trained dentist safely remove any old mercury fillings you may have. This can reduce the burden of mercury on your body.

Lifestyle changes to improve histamine intolerance

1. Get enough quality sleep

Activation of mast cells tends to be similar to circadian rhythms. As such, hit the hay early and get enough sleep (about seven to eight consecutive hours at night) is essential. You also want to avoid blue light from electronic devices at night. This being said, if you really need to use such devices at night, install f.lux on your laptop or Mac or twilight on your smartphone. Moreover, take care of your circadian hygiene by getting enough sunlight exposure on a daily basis, whenever that’s possible.

2. Manage your stress levels

When you’re stressed (physically or physiologically), your body releases corticotropin hormone. This hormone ‘startle’ mast cells, causing them to release mediators such as histamine. Hence, this is why many individuals will see symptoms worsen during periods of stress. You may also want to try some supplemental magnesium. But be sure to know how to select the right magnesium supplement for you.

Nutrients to include

1. Resistant starches

These include unripened green bananas – these are great in smoothies or fried in coconut oil to make chips. But make sure to avoid raw potato starch which may worsen your symptoms. That’s because lectins, naturally occurring substances in potatoes, can provoke mast cells to release histamine.

2. Get plenty of nutrients that can help stabilize your mast cells

Here’s what I typically use in my practice:

• Bromelain (natural anti-histamine)
• Butterbur
• Ginger
• Holy basil
• Nettle tea
• Nigella sativa
• Peppermint
• Pine bark extract (natural anti-histamine)
• Quercetin (natural anti-histamine)
• Selenium
• Thyme
• Turmeric
• Vitamin C from amla berries or camu-camu

Have you experienced histamine intolerance? If so, what was your underlying issue and what did you do to address that?

 

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How Garcinia Cambogia Can Help You Lose Weight and Belly Fat

Garcinia cambogia is a popular weight loss supplement. It is derived from a fruit of the same name, also called Garcinia gummi-gutta or Malabar tamarind. The peel of the fruit contains high amounts of hydroxycitric acid (HCA), which is the active ingredient believed to be responsible for most of the weight loss benefits (1). This […] The article "How Garcinia Cambogia Can Help You Lose Weight and Belly Fat" appeared first on AuthorityNutrition.com

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Vegan BLT Salad

The smoky-sweet flavor of tempeh bacon makes a simple salad sizzle. Especially in winter, when salad is a lot less tempting than soups and stews, adding something warm and hearty like tempeh bacon makes it more appealing. And if you’re lightening up post-winter holidays, the classic combo of lettuce, tomatoes, and (vegan) bacon minus the bread will hit the spot without feeling heavy.

The post Vegan BLT Salad appeared first on Vegan & Vegetarian Recipes: VegKitchen.com.

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Food of the Week: Quinoa

The history of quinoa is clearly rooted in South America, in the Andes region that is currently divided up between the countries of Argentina, Bolivia, Chile, Colombia, Ecuador, and Peru. Along with maize, quinoa was one of the two mainstay foods ...

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Recipe of the Week: Quinoa Power Breakfast

Quinoa adds a complete vegetable protein to this Healthiest Way of Eating breakfast. Enjoy! (Taken from page 885 of the 2nd Edition of the World's Healthiest Foods book. ...

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Best sources of Zinc

From a food standpoint, zinc may be a less familiar dietary mineral than iron or calcium or sodium, but it is no less important to our metabolism or our health. Like [magnesium:nutrient,75], zinc is used as a cofactor by a number of critical enzymes. ...

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From the kitchen: Tips for Preparing Quinoa

Processing methods used in the commercial milling of quinoa usually remove most of the saponins found in the outer coat of the quinoa seeds. Because the quinoa saponins are largely responsible for its bitter taste, many people chose to rinse and rub ...

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Does Healthy Eating require cooking on a regular basis?

Our very short answer to this question is "yes!" We deliberately put an exclamation mark here, because of trends that we have seen in recent research studies involving food preparation, meals at home, cooking skills, diet quality, and disease risks. ...

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Are there any individual concerns about eating eggplant?

Eggplant and Oxalates Eggplant is among a small number of foods that contain measurable amounts of oxalates, naturally-occurring substances found in plants, animals, and human beings. When oxalates become too concentrated in body fluids, they can ...

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What's new and beneficial about shiitake mushrooms?

Long a symbol of longevity in Asia because of their health-promoting properties, shiitake mushrooms have been used medicinally by the Chinese for more than 6,000 years. More recently, their rich, smoky flavor has endeared them to American taste buds. ...

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What are some good food sources of vitamin E?

Of our seven excellent sources of vitamin E, five are green leafy vegetables. Followers of our WHFoods site will probably not be surprised by this - green leafy vegetables score well as sources of many different nutrients. With respect to vitamin ...

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What is the relationship between intake of fish such as cod and triglyceride levels?

Just Two Servings of Omega-3-rich Fish a Week Can Lower Triglycerides Triglycerides are a form in which fat is carried in your bloodstream. In normal amounts, triglycerides are important for good health because they serve as a major source of energy. ...

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What is the role of vitamin B1 to your healthy living lifestyle?

Promotes Energy ProductionLike the other B vitamins, B1 is a key player in the production of energy from dietary carbohydrates and fats. In fact, you could easily make the case that vitamin B1 plays the most critical role of all, acting as the gate ...

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How are the different colored bell peppers related?

A wonderful combination of tangy taste and crunchy texture, sweet bell peppers are the Christmas ornaments of the vegetable world with their beautifully shaped glossy exterior that comes in a wide array of vivid colors ranging from green, red, ...

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The BRAT Diet: Is It a Good Idea?

The BRAT diet is a bland, easily digestible diet. For decades, it has been prescribed for adults and children with gastroenteritis, an infection of the intestines commonly known as the stomach flu. However, the BRAT diet has been criticized for being overly restrictive. This article takes a detailed look at the BRAT diet and whether […] The article "The BRAT Diet: Is It a Good Idea?" appeared first on AuthorityNutrition.com

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7 Relieving Yoga Poses For Sciatica

Many people around the world suffer from lower back pain, but when that pain starts to shoot down one of your legs and feel like an unbearable cramp, it may be sciatica. While most cases of sciatica don’t have to be drastically treated with invasive surgery, there are cases where it can be quite severe. A regular yoga practice, such as a gentle flow, Hatha, restorative or yin class, is a great way to ease symptoms of sciatica and help treat it. And there are some yoga poses that are particularly helpful in relieving sciatic pain.

 

What Is Sciatica?

Sciatica is the name given to pain in the back and/or leg caused by a problem with the sciatic nerve. The large nerve runs from the lower back down the back of each leg. Sciatica can occur from an injury or pressure being put on the sciatic nerve, and the pain can spread from the lower back to the hip, glute and leg. While it may need surgery in some cases, up to 90% of people recover without the need for an operation.

Symptoms Of Sciatica

The most common symptom is pain that can extend from the lower back through the hip, glute and leg of one side of the body. It may feel like a particularly bad leg cramp, and can become an excruciating shooting pain that makes either standing or sitting almost intolerable. Other symptoms include numbness, weakness or tingling in the leg. Sciatica symptoms can appear suddenly or develop gradually, and last for days or weeks. Pain can become worse when you sit, cough or sneeze.

Causes Of Sciatica

There are a few different conditions that may cause sciatica, including a ‘pinched nerve’. This may affect one or more of your lower spinal nerves, inside or outside of the spinal canal as it passes into the leg. One of the most common causes of sciatica is a herniated or slipped disc, which can cause pressure on the nerves that run down the spinal column. This can occur from injury or weakness, causing the inner portion of the disc to protrude through the outer ring.

Piriformis syndrome is another common cause of sciatica. It develops when the piriformis muscle tightens or spasms, putting pressure on the sciatic nerve. The piriformis muscle is a small muscle found deep inside the buttocks. It connects the lower spine to the upper thighbone and runs over the sciatic nerve. This is a more common cause of sciatica in women. Spinal stenosis is a condition resulting from a narrowing of the spinal canal putting pressure on the nerves, which can also lead to symptoms of sciatica. And spondylolisthesis, caused by one vertebra slipping out of line with the one above it, is another potential cause. The slippage leads to a narrowing of the opening where the nerve exits.

Sciatica Or Some Other Back Pain?

Back pain is extremely common around the world, with up to 85% of Americans experiencing some form or another in their lifetime. However, back pain is not always necessarily to do with the sciatic nerve. Often it is the result of straining muscles in the lower back. The main sign that your lower back pain might be sciatica is if it shoots down the leg and possibly even into the foot. It can feel like a particularly bad leg cramp that can last for days.

How To Treat Sciatica

Most sciatica can be treated without invasive surgery, with the aim of treatment being to decrease pain and increase mobility. That can include physical therapy and pain and inflammation medication. In more severe cases, doctors may suggest an injection of anti-inflammatory medicine, which resembles cortisone, into the lower back to reduce swelling of the nerve roots. If none of those methods are successful, surgery may be needed if symptoms are progressing and the patient is in severe pain. Surgical options can include microdiscectomy, which removes fragments of a herniated disc. Or laminectomy, which involves removing the tissue that is causing pressure on the sciatic nerve and the bone that curves around and covers the spinal cord (lamina). Alternative methods of treatment, including yoga and acupuncture, have also proven to be beneficial in relieving sciatic pain.

Yoga For Sciatica

Yoga can be particularly beneficial to sciatica if the source of the pain is the piriformis muscle. Signs can include:

• Pain and tingling down the outside of your calf muscle to the space between your little and fourth toe.
• Discomfort on your heels and toes when walking.
• A burning sensation in the back of the thigh and calf down to the heel, and stiffness in the legs.
• Pain and discomfort from sitting.
• Pain in the buttocks after exercising or sitting for a long period.

Yoga Poses To Relieve Sciatica

These yoga poses can help stretch and relieve sore muscles and cramping caused by sciatica…

Seated Spinal Twist

Twisting the spine is a great way to relieve stiffness and stretch the back and spine. Start in staff pose, sitting up straight with your legs crossed. Inhale and raise your arms above your head, lengthening your spine. As you exhale, twist from the core to the left, placing your right hand on your left knee and left hand behind you. Inhale and lengthen the spine a bit more, then exhale and twist a little deeper. Stay there for two breaths and then move back to neutral. Repeat on the other side, but spend more time on the side that is showing symptoms of sciatica. If you find sitting cross-legged to be uncomfortable, you can straighten your legs and cross one over the other, twisting in the opposite direction.

Knee Raise

This stretches and relieves the lower back and buttock on one side of the body at a time. Start by lying on your back, trying to relax your spine as close to the mat as possible. Lengthen the back of your neck and relax your shoulders. On an inhale, draw one knee to your chest, keeping the other leg straight. Take hold of the bent leg around the shin and pull your leg closer towards your chest, resisting with your knee at the same time. Make sure your shoulders remain on your mat.

Cat-Cow Flow

This sequence of two poses not only stretches the back, shoulders and abdomen, but it also warms the body up, which lubricates joints, loosens muscles and makes other stretches easier. Start in tabletop position, placing a blanket underneath your knees if they are sensitive. Make sure your knees are directly under your hips and hip-distance apart, and your hands are directly under your shoulders, shoulder-distance apart. On an inhale, drop your belly towards the ground, arching the back and lifting your tailbone towards the sky. If you feel comfortable and balanced, you can also raise your face towards the ceiling. On an exhale, round your back, dropping your head and tailbone toward the floor. Repeat, moving with your own breath, for at least 10 rounds.

Child’s Pose

This is a relaxing, restorative pose that gently stretches the legs, ankles and hips, while relieving stress and fatigue. It also releases tension in the back and neck, and opens the hips. Start in tabletop position, making sure your wrists are directly under your shoulders and knees underneath your hips. As you exhale, sit back towards your heels, moving your torso between your thighs. Allow your arms to stretch out in front of you and rest your forehead on the mat. You should feel a stretch and release along your spine and between your shoulder blades. Even your buttocks might feel a good stretch if sciatica has caused stiffness in that area. You should try to relax in this pose for a few minutes if you can, allowing your buttocks to move closer and closer to your heels.

Twisted Lunge

This pose takes a bit more strength and can feel more difficult than the relaxing and restorative poses we’ve looked at so far. It is a great yoga pose for opening and stretching the hips. Start in mountain pose (standing tall) and then slowly step your right foot back, with the ball of your foot raised and your heel off the ground. Bend your left knee. Keep your right leg straight and make sure you are not overextending your left knee – it should be directly above your ankle. Twisting from your back, place your right elbow outside your left knee, palms together and pressing away from each other. Resist the pressure of your right elbow with your left thigh. Hold for five breaths and then release, repeating on the other side.

One-Legged Pigeon Pose

This is one of the best poses to stretch the thighs and open the hips. It melts away tension and anxiety, relieves symptoms of sciatica and stimulates abdominal organs, while also improving muscle flexibility around the entire hip area. However, it is a very strong pose, so you want your body to be warm before you practice, and if you are not very flexible or experienced in yoga, work up to it with some other yoga poses. If you are a beginner, have some folded blankets or cushions handy.

Start in downward facing dog and gently bring one leg forward in between your hands. Set the outside of your leg down on the mat, with your lower leg crossing in front of your groin and opposite hip. Again, depending on your flexibility, your leg might be on a bit of an angle back towards your groin. As you exhale, start to move your other foot back, straightening the leg behind you and moving your groin and pelvis as close to the mat as possible. This is where you can add the blanket or cushion under the buttock of your bend leg once you feel enough of a stretch. You can remain upright, or move your hands forward and lay your torso over your front leg, forehead on the mat.

Universal Spinal Twist

This is a fantastic restorative pose that relaxes the body, stretches the hips, glutes and out thighs, and releases the back. It’s great for releasing tension in the hips and back. Start on your back and bend your right knee on an inhale. Open your arms out to either site, palms facing down. Gently drop your right knee to the left on an exhale, twisting from the hips and spine. Keep both shoulders on the mat and turn your gaze towards the right. You should feel a fairly deep stretch around your right hip and glute and around your spine. At the same time, your chest should feel open. Stay in this restful pose for at least 10 breaths on each side, and more on the side suffering from sciatica.

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Pumpkin Nutrition Review — What Is It Good For?

Pumpkin is a favorite autumn ingredient. But is it healthy? As it turns out, pumpkin is very nutritious and low in calories. Plus, it’s more versatile than you may know. It can be cooked into savory dishes, as well as sweet ones. This article reviews the nutritional properties of pumpkin and its various uses and […] The article "Pumpkin Nutrition Review — What Is It Good For?" appeared first on AuthorityNutrition.com

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The One Tonic: Turmeric, Ginger, Lemon, Rooibos Tea & ACV

Here on VegKitchen, reader come in droves for our posts on ginger-lemon tea, rooibos tea, and apple cider vinegar. These teas, infusions, and tonics are awesome in and of themselves, and if you’re anything like me, you want all of them as part of your regimen!

But how many beverages can a person squeeze into one day added to all the plain water we’re supposed to drink?

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How Many Calories and Carbs Are in a Banana?

Bananas are one of the most popular fruits in the world. They are extremely healthy and contain several important nutrients. People generally know that bananas are very nutritious, but many wonder how many calories and carbs they actually contain. This article answers those questions. How Many Calories Are in Various Sizes of Bananas? A medium-sized […] The article "How Many Calories and Carbs Are in a Banana?" appeared first on AuthorityNutrition.com

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Is Avocado a Fruit or a Vegetable?

Avocado is a fruit. More specifically, it’s a large berry with a single seed. Although it’s not nearly as sweet as many other fruits, it falls under the definition of fruit, which is “the sweet and fleshy product of a tree or other plant that contains seed and can be eaten as food” (1). Avocados […] The article "Is Avocado a Fruit or a Vegetable?" appeared first on AuthorityNutrition.com

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Top 11 Health Benefits of Sleep

According to doctors, we can and should sleep our way to better health and overall life success! Chances are you’ve heard that before. I mean, how many times has someone told you to get a solid eight hours of sleep so you can have more energy and boosted productivity the following day? Still, many people ignore this advice, and it affects more than just your mood. Adequate sleep is key for a healthy lifestyle. It can impact everything from your heart health to the number you see pop up on the scale. While it’s clear there aren’t enough hours in the day to fit in all of our modern day life’s demands, it’s still important to prioritize bed time. Read on to find out the top 11 benefits of sleep — both in quantity and quality.

 

Top 11 Health Benefits of Sleep

1) Improved Concentration and Productivity

Have you ever pulled an all-nighter preparing for a big school test or work project and then felt like a complete waste the next day? Or perhaps you work the graveyard shift and after a few weeks in you started to feel like the inside of your eyelids had turned into a lightly abrasive sandpaper (I’ve been there). Various researchers have studied the effects of sleep deprivation on the brain and found it does negatively impact cognition in various ways. From concentration to productivity, memory, problem-solving skills, and overall performance, studies show that adequate sleep gives our brain the opportunity to rest, recover, and recharge. One study on medical interns is the perfect example.

In this study, researchers closely monitored medical interns, comparing the rates of serious medical errors made by those who worked more than 24-hours long and others who worked shorter shifts. Researchers found that interns made substantially more serious medical errors when they worked frequent shifts of 24 hours or more than those who worked shorter shifts.

Another study compares moderate sleep deprivation to alcohol intoxication. Researchers found that after 17-19 hours without sleep, participants’ performance on certain tests was equivalent to or worse than having a 0.05% Blood Alcohol Content.

Check out more on how sleep affects the brain in this eye-opening TEDTalk video:

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2) Improved Immune Function

Think of your immune system as a sharp shield that protects your body against viruses and various illnesses. When you don’t catch enough zzz’s, though, just like how your mind isn’t as sharp, neither is that shield. Studies show a lack of sleep impacts the body on a cellular level, and it can increase your chances of getting sick. Just take this study for example: For two weeks, a total of 153 healthy men and women, reported their sleep patterns. Then, based on their average sleep length and quality, participants were quarantined, administered nasal drops containing a rhinovirus, and monitored closely. After a few days, researchers found participants who slept less than 7 hours a night and had a poor sleep quality, were more likely to develop a cold than those who slept a quality 8 or more hours a night.

Additionally, if you are suffering from a cold or other illness and don’t get enough sleep, it can prolong your time stuck in bed with a box of tissues and bowl of hot soup. Think back to when you were sick as a little kid. Did your grandparents or parents ever tell you to “sleep it off?” Turns out, they were right!

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3) Healthy Heart

Most of us exercise and eat a well-balanced diet to maintain good heart health. While they are definitely two important factors, did you know that sleep is also an essential component to a healthy heart? Various studies show people who sleep less than six hours a night have a greater chance of developing heart disease. In adults, the risk of heart attack and stroke rises. In adolescents, according to The Sleep Foundation, a lack of sleep has been linked to high cholesterol and high blood pressure.

So how much sleep does your heart need? While there is some debate here, most experts recommend about 7-9 hours for adults and around 10 hours for adolescents.

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4) Better Glucose Metabolism and Type 2 Diabetes Risk

It doesn’t take long for sleep deprivation to start affecting the body in a big way. In one study, 11 healthy men who were restricted to sleeping just four hours a night for six nights in a row started developing pre-diabetes symptoms. Then, after another six nights where the men were allowed to sleep up to 12 hours a night, those symptoms started to resolve themselves.

This isn’t the only study that showed these type of results. Researchers say, after running tests, it’s clear that sleep affects blood glucose metabolism and it’s subsequent impact on the body.

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5) Weight Management

There’s no doubt that weight is determined by a number of factors, mainly our diet and exercise level. But sleep also plays an important role in the number that pops up on the scale. That’s partly because when someone is fatigued, they are less likely to get their booty to the gym and have the energy for a good workout. But it get’s a bit more complicated than that.

Sleep deprivation also affects our fat hormones in a negative way. You may not even realize it, but your body’s hormones have a major impact on your pant size. For many women, an overload or lack of certain hormones are actually blocking weight loss efforts. One such hormone is leptin, which plays a key role in making the body feel full. Leptin essentially lets the brain know that the body is full and has stored enough fat, so you can stop eating! When you don’t get enough sleep, though, leptin levels drop and you begin to crave those not-so-good-for-you foods. That’s when you put those skinny jeans toward the back of your closet. 

Leptin is just one of many fat hormones that sleep has a direct effect on. So if you’re struggling to lose weight, make sure to prioritize sleep and balance out your hormones.

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6) Improved Workout Performance

I started to touch on this in the beginning of #5. When someone is tired, they aren’t as likely to get the most out of their exercise. If you make your way to the gym after a restless night, you may not be able to lift as heavy of a weight as you could if you had a great night’s sleep. Or, maybe you won’t push yourself to complete as many reps as you otherwise would have. While this is common sense, it’s also scientifically proven. Researchers have studied everyone from athletic basketball players to walking women and found they both had an increased workout performance when they had an adequate night’s sleep.

So if you want to kill it at the gym tomorrow and start building more muscle, slip into your PJs, strap on that eye mask, and get some sleep.

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7) Pain Management

If you suffer from chronic pain or are dealing with uncomfortable sensations from a recent injury, then make sure to get some rest. Various studies link sleep loss to increased pain sensitivity. In fact, researchers say getting a good night’s sleep can even supplement mild gut-destroying pain medication.

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8) Mood

Maybe you’ve noticed that you wake up more cranky when you don’t get enough hours of sleep the night before. It’s okay, it happens to the best of us! But the effects of sleep deprivation go way beyond a small attitude problem. Stress, anxiety, and depression are all enhanced by a lack of sleep. In fact, it has been estimated that 90 percent of patients with depression complain about sleep quality. Additionally, poor sleep has also been linked to increased risk of suicide death. This is not something to be taken lightly. If you are having trouble sleeping and are dealing with symptoms of depression, talk to your doctor.

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9) Inflammation

Poor sleep has been linked to severe inflammation in the digestive tract and all throughout the body. While temporary inflammation from an injury is perfectly normal, if inflammation persists when the body isn’t under threat, there is a potential problem. Inflammation is at the root of almost all diseases. In fact, chronic inflammation has been linked to arthritis, Alzheimer’s, Parkinson’s, cancer, heart disease, diabetes, high blood pressure, high cholesterol levels, and depression. Make sure to get enough sleep to keep inflammation under control. Plus, add some inflammation-fighting foods to your diet (like salmon)!

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10) Vision

When you sleep, your entire body gets much-needed rest. It recharges and resets, preparing for the next day ahead. If you don’t give your body this down time, though, it won’t function properly. This includes your vision. People who are chronically fatigued have reported fuzzy eyesight, seeing double, and in extreme cases, people have experienced hallucinations.

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11) Headaches

Do you suffer from frequent headaches and throbbing migraines? It may be your sleep habits. Studies show that not getting enough quality sleep can also lead to frequent head pain. According to researchers, this may have something to do with certain proteins that are triggered during REM sleep.

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Natural Ways To Improve Sleep

While we have compiled a more detailed list of 11 Evening Wind Down Rituals for a Good Night’s Sleep, here are a few things you can do tonight to make it easier for your body to drift off into dreamland and stay there for a full night (without all that tossing and turning)!

• Pull back on caffeine after noon.
• Turn off electronics (televisions and phones) one hour before bedtime.
• Do some light stretches before getting into bed.
• Take a warm, relaxing detox bath before bed.
• Read a book in bed.
• Journal in bed.
• Sip on a cup of relaxing tea before bed (try chamomile or lavender).
• Keep your bedroom cool and pile on the blankets if you’re chilly.
• Begin a sleep schedule. Going to sleep and waking up at the same time every day have been proven to help!

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9 Legitimate Health Benefits of Eating Whole Grains

Whole grains have been consumed for tens of thousands of years (1). But many modern diets, such as the paleo diet, claim that eating grains is bad for your health. While refined grains are definitely linked to health problems like obesity and inflammation, whole grains are another story. There are legitimate health benefits to eating […] The article "9 Legitimate Health Benefits of Eating Whole Grains" appeared first on AuthorityNutrition.com

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Pappardelle with Chard and White Beans

Pappardelle, a flat ribbon noodle, is an elegant backdrop for chard, beans, and squash. It’s a substantial yet not-too-heavy main dish to serve at a company or holiday dinner or take to a gathering to share. If you do transport it, put it in a large covered casserole dish after allowing it to cool somewhat.

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What Are Advanced Glycation End Products (AGEs)?

Overeating and obesity are known for causing serious health problems. They increase your risk of developing insulin resistance, diabetes and heart disease (1). However, studies have found that advanced glycation end products (AGEs) may also have a powerful effect on your metabolic health — regardless of weight. AGEs are harmful compounds. They accumulate naturally as […] The article "What Are Advanced Glycation End Products (AGEs)?" appeared first on AuthorityNutrition.com

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8 Natural Remedies to Prevent Kidney Stones at Home

Kidney stones are a common health problem for many people. Passing these stones can be incredibly painful. And, unfortunately, people who have experienced kidney stones are more likely to get them again (1). However, there are a few things you can do to reduce this risk. This article explains what kidney stones are and outlines […] The article "8 Natural Remedies to Prevent Kidney Stones at Home" appeared first on AuthorityNutrition.com

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Salads in Disguise for People Who Won’t Eat Salad

For some people, myself included, there isn’t enough salad in the world. Others won’t touch them with a ten-foot pole. We all know that eating at least some fresh raw veggies on a daily basis is a good thing.

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Target Your Lower Abs With These 11 Genius Exercises

The belly area in general is a tough place to tone and tighten. And, on top of that, the lower abs tend to be ignored more than the upper abs in core workouts. With stubborn fat that tries hard not to let go, and a number of different muscles and organs to think about, the lower abdominal region can be the bane of many people’s fitness regime. But don’t worry, we’ve put together a list of exercises for lower abs that will help you strengthen and flatten that muffin top…

A Quick Lesson In Ab Anatomy

Before we get into exercises for lower abs, we need to understand the area we’re targeting. The abdomen, commonly referred to as the ‘belly’, is located in your upper body, also known as the ‘core’. It contains all your digestive organs, including your stomach, small and large intestines, pancreas, liver and gallbladder. It also contains your kidneys and spleen, as well as a number of important blood vessels. The abdomen is covered by fascia, a thin but tough layer of tissue. In front of that, you will find your abdominal muscles, including:

• Transversus Abdominis – This is the deepest muscle layer, which stabilizes your core and maintains internal abdominal pressure.
• Rectus Abdominis – This is located between the ribs and pubic bone at the front of the pelvis. When engaged, it can create those bumps and bulges known as the ‘six pack’. Its main function is to move the body between those areas.
• External Oblique Muscles – These are positioned on either side of the rectus abdominis. They support the trunk in twisting motions.
• Internal Oblique Muscles – These are located just inside the hipbones and work with the opposite external oblique in twisting motions. For example, to twist to the right, your right internal oblique and left external oblique are engaged.

So, in certain lower ab exercises, you are targeting the internal and external oblique muscles, as well as the lower parts of your transversus abdominis and rectus abdominis. But, targeted exercises are not enough to flatten and tone the belly – an area notorious for its stubborn fat storage…

Why Does The Belly Store So Much Fat?

The belly is one of those problem areas that can be extremely difficult to tone and trim. And the lower abdominal muscles are often missed or ignored in regular ‘core’ exercises. Sit-ups, for example, target the upper abdominal muscles much more than the lower muscles. The issue with this whole belly area, however, is that target exercises are not enough to tighten, tone and remove belly fat. The belly area is one of the most difficult areas to remove flab from, often holding on even when other areas of the body have shrunk. So, why is the belly so prone to stubborn fat storage?

To begin with, let’s look at fat itself. There are two layers of fat in the body – some is right under your skin, called ‘subcutaneous’ fat. Then, there is a deeper layer of fat called ‘visceral’, which layers your heart, lungs, liver and other organs. Visceral fat is what can become the bigger problem in relation to health. While you do need it to cushion your organs, too much can cause high blood pressure, and lead to type 2 diabetes, heart disease and some cancers. When too much fat builds up in the body, it starts to get stored in unusual places, and the belly is one of those go-to areas. Too much visceral fat is more harmful that excess subcutaneous fat. However, the good news is, it is also easier to lose than subcutaneous fat. Although, it does become even more complicated when you look at it on a cellular level…

Understanding Fat At A Cellular Level

Certain fat cells that are very resistant to burning tend to accumulate in certain areas. They include the belly, along with the hips and thighs. Because these cells are programmed to hold on and accumulate, people tend to really struggle with tightening and toning those areas. Burning fat is a two-part process that includes lipolysis and oxidation. Lipolysis involves the release of fatty acid molecules into the blood, followed by oxidation, which involves those fatty acids being utilized or ‘burned’ by other cells. Certain chemical responses in the body stimulate this process, mainly the production of adrenaline and noradrenaline, or catecholamines. When these hormones enter your blood, they travel to fat cells, attach themseleves, and trigger the release of fatty acids stored in them. Other cells in the body are then able to use the fatty acids as energy.

BUT, fat cells aren’t all made alike, and, while some respond well to catecholamines, others don’t. Unfortunately, those stubborn fat cells in the belly are the type that doesn’t respond well. That’s because belly fat contains many more alpha-receptions, which hinder lipolysis, than beta-receptors, which trigger it. You’ve probably noticed when losing weight that it always disappears from your chest, face and arms first. That’s because they all contain more beta-receptors.

Exercises To Target Your Lower Abs

The lower abs can often be forgotten or ignored in ‘core’ focused workouts. For example, regular sit-ups or crunches really target the upper abdominal muscles, and leave out the lower ones. Here are some great exercises for lower abs that can be added to the end or beginning of a cardio or resistance workout. Or, you can simply add them to the end of your usual exercise of walking, swimming, running, cycling or sport.

Plank

Plank targets every single abdominal muscle, including upper and lower. Lift yourself off the ground with your feet and hands – wrists under shoulders, body straight, and hands firmly pressed on the ground protecting the wrists. Your core should be strong and your back straight (don’t collapse in the back). Depending on your strength, hold the pose for 30 seconds to begin with – if that’s easy, hold it for a couple of minutes, otherwise work up to that.

Variations: If you have weak or injured wrists, practice plank with your forearms (elbows to hands) on the ground. When you have built up your strength and balance, you can also add arm and leg raises. Start in plank, then raise one leg straight up and extend the opposite arm up and out in front of you. Make sure you’re not collapsing in the back. Hold for three breaths, then take a couple of breaths in regular plank and repeat with the other arm and leg.

Side Plank

This is great for targeting all core muscles, especially the external obliques. Start in plank and then turn and rest the outer part of your right foot on the ground. Lift your left arm up and stack your left foot on top of your right foot. Lift your left hip up and make sure your right hand is directly under your right shoulder. Everything should be strong and straight – not collapsing into your right hip. This pose takes balance, as well as strength, making it a great core-focused pose. Hold for 30 seconds, then move back into plank for 30 seconds and repeat on the other side.

Down Dog Knee-To-Nose

Again, this exercise targets all of your core muscles, and you’re also getting a nice little arm workout at the same time. Start in downward facing dog, then lift your right leg up into the air for three-legged dog. On an exhale, bring your knee in between your arms, shoulders over wrists, and nose towards knee. On your next inhale, move back into three-legged dog. Repeat five to 10 times with the same leg and then swap and repeat with the other leg. Watch this video to make sure you get the technique right…

Tree Pose

People often don’t realize that balance actually comes largely from core strength, and practicing balancing poses works your entire core. Just about every muscle in your body gets worked by standing in difficult balancing positions, especially the core. For tree pose, start by standing tall and focusing your eyes on something still in front of you. Lift one foot and place it on your lower leg or inner thigh (not on your knee because you don’t want to put pressure on the joint). Bring your hands together in prayer position in front of your chest, or above your head. Engage your core and make sure the hip of your standing leg is not popping outwards – you should be strong and straight. Check your posture, making sure your shoulders are back and down. Hold for an extended period of time – at least 10 breaths, but longer if possible. Release and shake out that leg, then repeat with the other leg.

Warrior 3

This is another pose that involves a lot of balance, and takes a bit of time and practice to get right. You are working your entire core and back in this pose, as well as relying on some leg strength.

Start on your feet and fold forward, placing your finger tips on the floor in front of you. Lift your right leg and straighten it behind you, keeping your hips square and facing the ground. In other words, don’t let the right hip open out to the side – the back of your leg should be facing the ceiling and the front of the thigh, knee and shin should be facing the ground, along with the hip. When you feel balanced enough, slowly lift your arms up and shoot them forward so that you’re making one long line, like a tabletop, from your hands to your right foot. Hold for at least five breaths and repeat on the other side.

Boat Pose

This is one of the best core strengthening exercises, and works on most of the abdominal muscles. Bend your knees and rest your hands underneath them. Lift one leg, then the other so that your lower legs are raised and parallel to the floor in a straight line. Ensure your back is straight by lifting your collarbone towards the sky, making sure you’re not straining your neck or rounding your back. Release your hands and rest them gently on the ground by your sides. As you build strength, you can lift your arms up, keeping them straight next to your legs. Hold this pose for as long as you can, or take a few breaths, release, and repeat a few times. Again, everyone’s ability is different, so increase your pose length and repetitions over the weeks as you build strength.

Variations: You can add a bit of oblique work into this by bringing your hands together and dynamically twisting side to side – exhale, twist to the left, moving your hands to the left, inhale back to center, exhale twist to the right. You can also move into dynamic boat crunches. Exhale, straighten your legs and lean backwards, hovering your legs and back above the floor, inhale and slowly lift back into boat, repeating as many times as you can.

Leg Lowers

This is one of the best lower ab exercises going! Start by lying on your back, placing your hands, palms down, beside you, or under your lower back. Lift your legs up to the sky, making an L-shape with your body. On an exhale, slowly lower your right leg to about three to five inches from the ground and hover. Then, on an inhale, slowly lift the leg back up. Repeat on your next breath with the left leg and continue alternating for about 10 reps. Then, once you are stronger, you can add double leg lowers into your routine. Simply repeat the process, but lower both legs at the same time on an exhale, hovering them above the ground, and then slowly lift them on an inhale. Continue five to 10 reps, completing three rounds.

Chin-Up

If you are already quite strong and fit, then chin-ups are the ultimate core and arm strength workout and test! They target every muscle in your core, including your lower abs. It’s best to learn these at the gym or with a personal trainer who can teach you proper technique, making sure you’re safe. You’ll need a chin-up bar for this exercise…

Bridge Pose

Always stretch after strengthening exercises like these ones. Bridge pose is a great one to release the abdomen. Lie on your back with your knees bent and feet planted on the ground, hip-distance apart. On an inhale, slowly lift your pelvis and lower back towards the sky, pressing your hands into the mat. If that feels good, lift yourself up higher, lifting your middle back and upper back, tucking your shoulders underneath and squeezing your shoulder blades together. Lift your collarbone towards the sky and clasp your hands underneath you or place your elbows on the ground and hands on your lower back, supporting it. Stay in this pose for at least 10 breaths.

Video Workout

And here’s a killer workout you can try at home with lots more lower ab exercises! All you need is a mat and ball…

Take Home Messages

These exercises for lower abs are great for toning muscles, but to remove flab from the belly area, you need to take an overall approach. That means taking nutrition into account as well. Check out our tips for losing weight and keeping it off to work alongside these ab exercises.

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