BASICS OF WEIGHT LOSS

The equation that balance your weight includes calories , exercise and metabolism inside the body. " eating carbs and large amount of grapefruits will make pounds off" fad diets promises that. But when we need to lose weight we must count the income of calories and it must be lower than the calories burned. Dr Oz Weight Loss will be inhanced by increase the gab between caloric income and outcome. this can be achieved by reduce the high caloric diet with increase the hard exercise to increase the caloric outcome.

 

 

The equation : increase exercise + decrease calories income = weight loss

You can completely understand this simple equation. then you are ready to set your own Dr Oz weight loss plan. you may also ask for advise from your doctor. remember to take support from friends, family, and work partners. the great support you can gain by getting a partner in your weight loss plan. finally you have to anticipate how you will handle situations that challenge your resolve and the inovitable minor setbacks. other ways to lose weight as medications and surgery are recommended if the obesity causes a health problem. you have to visit your doctor and discuss with him that issue.

Don't forget : the base line in any successful weight loss plan is making changes in exercise and Dr Oz Diet habits.

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10 Cheap and Easy Ways to Eat Healthy

1. Choose fresh or frozen over canned.

For veggies, soups, and beans, nixing the can cuts out unnecessary sodium. For fruit, it avoids excess sugar. Plus, the fresh stuff always tastes better. And, perhaps surprisingly, canned produce can actually end up costing more (or at least the same amount) as the fresh stuff!

2. Make a grocery list (and stick to it).

By heading to the store with a clear list of what's necessary, it's much easier to avoid last-minute purchases. (Some studies say shoppers may still make impulsive buys… but the list can't hurt.) Feeling techy? Try one of the many apps that can help with shopping, like GroceryIQ or Shopper.

3. Eat naturally sweet food (and don't add extra sugar to it!).

Some of us have a sweet tooth, but instead of indulging in sugar-packed processed foods, choose naturally sweet ones to cut down on sugar cravings later. Start in the fruit section and choose naturally sweet vegetables like beets, corn, and sweet potatoes (just to name a few!).

4. Don’t go shopping hungry.

Even after you take the time to write a meticulous grocery list, if that stomach is grumbling so loudly the people in the next aisle can hear it, chances are something surprising’s going to jump into the shopping cart. Avoid succumbing to last-minute cravings (like, say, for lardwiches) by eating a healthy snack (or meal) before heading to the store.

5. Buy in bulk and divide into portions.

Yes, this strategy is mostly a way to cut down on cost. But buying in bulk — anything from vegetables, to meat, to grains — can also cut down on shopping time, so there’s more time left to prepare healthy meals.

6. Pre-package snacks.

When eating out of a family-sized potato chip bag, it's easy to keep reaching that hand in until all that's left are the greasy crumbs. Instead of wasting away in a bottomless pit of chips, try pre-portioning snack foods into single-serving plastic baggies or reusable containers.

7. Grow your own herbs.

Fresh herbs (or freshly dried ones) are a great way to season food without excess salt, butter, or cheese. Growing a personal herb garden isn't only good for that belly — it's also an easy way to pretty up any space! All that’s necessary for a DIY herb garden is a few small planters and an empty windowsill (even the Greatist office has one!).

8. Forget about counting calories.

Checking every nutrition label before chowing down is annoying (to say the least). Instead focus on meals that include a variety of nutrients, colors, and fresh ingredients. It's much easier to keep a healthy, balanced diet this way than by counting calories.

9. Replace dessert with fruit.

(…Or at least add fruit to dessert.) While some varieties can be high in sugar, fruit is a great way to satisfy that sweet tooth without breaking the sugar bank. Plus, it offers health benefits typical desserts can't, like fiber and antioxidants. And opting for fruit can help avoid that dreaded sugar crash.

10. Pace your mealtime.

When we eat quickly, our bodies don’t always have time to realize we’re full — so it’s easy to overeat [9]. Enjoy what's on the plate, and stop eating as soon as that stomach gives the first hint of being full. It's always possible to eat more later.

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5 Ways To Improve Your Heart Health

1. Let’s get physical.

Like any muscle in your body, the heart grows stronger with exercise. And if you’re a runner – or thinking about becoming one – here’s one more reason to love this sport: Research shows that running improves cardiovascular fitness by increasing the flexibility of the coronary arteries. This flexibility helps boost blood flow to the heart, reducing the chances of atherosclerosis, a hardening of the arteries that can lead to a heart attack. But you don’t need to be a kick-butt marathon runner to reap these heart-healthy benefits. The American Heart Association says as little as 30 minutes a day, five times a week, of aerobic exercise – including walking – can reduce your risk of heart disease. (Bonus: It may also whittle your waistline and reduce your odds for other diseases, such as cancer.)

2. Bring on the chocolate.

Chocoholics, rejoice! According to a study from the University of Adelaide in Australia, dark chocolate (sorry, milk chocolate lovers) may reduce blood pressure. That’s because cocoa contains antioxidant compounds called flavanols, which are responsible for the formation of nitric oxide in the body. Nitric oxide causes blood vessel walls to relax and open wider. The result? Lower blood pressure. What’s more, daily consumption of dark chocolate has also been linked to lower incidents of heart attacks and stroke in people at high risk due to metabolic syndrome. Just enjoy a few small pieces to ward off those pesky calories.

3. Ditch the salt.

Too much salt can damage blood vessels and increase your risk of developing hypertension (aka high blood pressure). And because the average American consumes more than twice the American Heart Association’s recommended 1,500 milligrams of sodium every day, this is a major heart health concern. If you think the solution is simply nixing the salt shaker on the table, it’s not. More than 75 percent of our sodium consumption comes from processed foods and meals at restaurants. All the more reason to cook at home and eat fresh, whole foods as much as possible.

4. Drizzle some olive oil.

There’s a reason for all of the fuss over olive oil – it’s good for your heart. According to a Portuguese study, one of the major antioxidants in this Mediterranean crop, DHPEA-EDA, was found to protect red blood cells from damage. Cellular destruction is partly responsible for heart disease, heart attacks and stroke, and red blood cells are particularly susceptible to oxidative damage because they are the body's oxygen carriers. To protect your precious heart, break out the extra virgin olive oil. The DHPEA-EDA in there can comprise up to half of the total antioxidant component of the oil. If you’re cooking with olive oil, just be sure to heat it below its smoke point: 310° F for extra virgin olive oil and 375° F for virgin olive oil. Higher heat can cause the oil to break down into free radicals, which only contribute to more cell damage. Or simply drizzle some on whole wheat pasta or use it for a tasty salad vinaigrette.

5. Pump up the volume.

We already know that music can make us feel good. But did you also know it has been linked to lowering blood pressure? Specifically, listening to music can decrease both systolic and diastolic blood pressure as well as your heart rate. But before you start blasting your iPod at the gym, just know that not all music is created equal when it comes to heart health. According to a study published in the journal Heart, what matters most is the tempo. Researchers noted that faster music – whether classical or rock – caused an increase in blood pressure and heart rate, while slower tempo music had a calming effect. A little Beethoven, anyone?

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5 Foods Even the Experts Won't Eat

Clean eating means choosing fruits, vegetables, and meats that are raised, grown, and sold with minimal processing. Often they're organic, and rarely (if ever) should they contain additives. But in some cases, the methods of today's food producers are neither clean nor sustainable. The result is damage to our health, the environment, or both. So we decided to take a fresh look at food through the eyes of the people who spend their lives uncovering what's safe or not to eat. We asked them a simple question: "What foods do you avoid?" Their answers don't necessarily make up a "banned foods" list. But reaching for the suggested alternatives might bring you better health and peace of mind.

1) The Farmer Won't Eat: Corn-Fed Beef

Joel Salatin is co-owner of Polyface Farms and author of half a dozen books on sustainable farming.

The problem: Cattle evolved to eat grass, not grains. But farmers today feed their animals corn and soybeans, which fatten up the animals faster for slaughter. But more money for cattle farmers (and lower prices at the grocery store) means a lot less nutrition for us. A recent comprehensive study conducted by the USDA and researchers from Clemson University found that compared with corn-fed beef, grass-fed beef is higher in beta-carotene, vitamin E, omega-3s, conjugated linoleic acid (CLA), calcium, magnesium, and potassium; lower in inflammatory omega-6s; and lower in saturated fats that have been linked to heart disease. "We need to respect the fact that cows are herbivores, and that does not mean feeding them corn and chicken manure," says Salatin.

The solution: Buy grass-fed beef, which can be found at specialty grocers, farmers' markets, and nationally at Whole Foods. It's usually labeled because it demands a premium, but if you don't see it, ask your butcher.

2) The Farm Director Won’t Eat: Nonorganic Potatoes

Jeffrey Moyer is the chair of the National Organic Standards Board. The problem: Root vegetables absorb herbicides, pesticides, and fungicides that wind up in soil. In the case of potatoes–the nation’s most popular vegetable–they’re treated with fungicides during the growing season, then sprayed with herbicides to kill off the fibrous vines before harvesting. After they’re dug up, the potatoes are treated yet again to prevent them from sprouting. “Try this experiment: Buy a conventional potato in a store, and try to get it to sprout. It won’t,” says Moyer, who is also farm director of the Rodale Institute (also owned by Rodale Inc., the publisher of Prevention). “I’ve talked with potato growers who say point-blank they would never eat the potatoes they sell. They have separate plots where they grow potatoes for themselves without all the chemicals.”

 The solution: Buy organic potatoes. Washing isn’t good enough if you’re trying to remove chemicals that have been absorbed into the flesh.Budget tip: Organic potatoes are only $1 to $2 a pound, slightly more expensive than conventional spuds.

3) The Biotech Specialist Who Won't Eat Convenional Soy: GMO Unfermented Soy

Michael Harris is biotech specialist who has directed several projects within the biotech sector including those for genetically engineered food. He has been a consultant, manager and director for companies such as Xenon Pharmaceuticals and Genon Corporation.

The problem: Genetically engineered food is a cause of great concern due to the manipulation of DNA and genetic code including transfers from one species to another. Fermented Soy Is The Only Soy 

Food Fit for Human Consumption and since almost 90% of soy in the world is genetically modified, if you are not ensuring sources are organic, long-term health problems are inevitable, especially since soy has been found to affect hormonal balance and even cause cancer.

The solution: Check labels to ensure soy is Non-GMO or organic and never consume unfermented sources. If possible contact the company to find out exactly where the Non-GMO soy was obtained.

4) The Endocrinologist Won't Eat: Canned Tomatoes

Fredrick Vom Saal, is an endocrinologist at the University of Missouri who studies bisphenol-A.

The problem: The resin linings of tin cans contain bisphenol-A, a synthetic estrogen that has been linked to ailments ranging from reproductive problems to heart disease, diabetes, and obesity. Unfortunately, acidity (a prominent characteristic of tomatoes) causes BPA to leach into your food. Studies show that the BPA in most people's body exceeds the amount that suppresses sperm production or causes chromosomal damage to the eggs of animals. "You can get 50 mcg of BPA per liter out of a tomato can, and that's a level that is going to impact people, particularly the young," says vom Saal. "I won't go near canned tomatoes." 

The solution: Choose tomatoes in glass bottles (which do not need resin linings), such as the brands Bionaturae and Coluccio. You can also get several types in Tetra Pak boxes, like Trader Joe's and Pomi. Exposure to BPA Causes Permanent Damage In OffSpring

5) The Cancer Researcher Won't Drink: Milk Produced With Artificial Hormones

Rick North is project director of the Campaign for Safe Food at the Oregon Physicians for Social Responsibility and former CEO of the Oregon division of the American Cancer Society.

The problem: Milk producers treat their dairy cattle with recombinant bovine growth hormone (rBGH or rBST, as it is also known) to boost milk production. But rBGH also increases udder infections and even pus in the milk. It also leads to higher levels of a hormone called insulin-like growth factor in milk. In people, high levels of IGF-1 may contribute to breast, prostate, and colon cancers. "When the government approved rBGH, it was thought that IGF-1 from milk would be broken down in the human digestive tract," says North. "There's not 100 percent proof that this is increasing cancer in humans," admits North. "However, it's banned in most industrialized countries."

The solution: Buy raw milk or check labels for rBGH-free, rBST-free, produced without artificial hormones, or organic milk. These phrases indicate rBGH-free products. Why Do Humans Still Drink Milk?

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10 Healthy Habits to Improve Your Sleeping

1) Same Time, Same Place

Getting accustomed to a routine and sticking to it is a good start, said Chip Coffey, director of therapy services at St. Luke’s Behavioral Health Center in Phoenix. This means waking up at the same time, even on the weekends, and going to bed at the same time each night. “If you do have a weekend party to go to, have fun, enjoy and then as soon as you can, get back to your scheduled bedtime.”

2) Let bed be bed.

Limit, within reason, the activity in your bed. Read on your couch, work at your desk, eat at your table, and sleep in your bed. In order to train your brain to associate your bed with sleepytime, you don’t want to be living in it.

3) Exercise

Regular exercise can play a key role in ensuring a good night’s sleep. Coffey recommended exercising in the morning, if possible, rather than in the evening. “It is helpful to do yoga or stretching in the evening, however, avoid intense workouts.”

4) Limit caffeine.

Having any sort of caffeinated drinks after 12:00 noon could affect the way you settle once night falls.

5) Watch the Caffeine

Don’t worry, there’s no need to give up that morning cup of java you need to get up and moving. But pay attention to the second mid-morning cup at the office, and the third and fourth cups after lunch you use to fend off a food coma. “Many people are not aware of the amount of caffeine they consume, especially in the afternoon,” Coffey said. “Try not to drink caffeine after 4 p.m.”

6) Choose a wake-up time.

Set your alarm and train your body to wake up at the same time every day, regardless of the time you went to sleep. This promotes a healthy sleep-wake pattern, and helps set you on the path to more regular rest

7) Cat Nap

It’s OK to get some shut-eye during the day, but when it comes to naps, adopt a feline philosophy and keep it brief, Coffey advised. “Try to limit naps to 15 [or] 20 minutes and always mid-afternoon, not in the evening.”

8) Low-Key Evenings

Taking it slow in the hours before bedtime will allow your body and mind to wind down before your head hits the pillow. Avoid heavy, late meals and plan for activities that are not too stimulating. Coffey recommended reading a novel or magazine instead of work-related documents and reserving tasks like bill-paying or engaging in serious conversations for earlier in the day rather than right before bedtime.

9) Do the dark.

You’ll want to sleep with as little light as possible. Use curtains, or even an eyemask if you need to. A friend of mine also started using earplugs to drown out noise to help him fall asleep. Now, he swears by it.

10) Melatonin Boost

You can buy it at the pharmacy, but helping your body increase its natural melatonin level is an effective alternative. Sleep in a room that is void of all light, which can alter the normal production of melatonin, a prime component of a good night’s sleep, Robb said. On the flip side, getting an hour of sunlight during the day while you are awake causes a biochemical reaction that aids in the production of melatonin, he said.

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10 Ways to Overclock Your Brain

1. Run up your brain cells.

Research suggests that people who get plenty of physical exercise can wind up with better brains. Scientists at the Salk Institute for Biological Studies in La Jolla, Calif., found that adult mice who ran on an exercise wheel whenever they felt like it gained twice as many new cells in the hippocampus, an area of the brain involved in learning and memory, than mice who sat around all day discussing Lord of the Rings in Internet chat rooms. The researchers weren’t sure why the more active rodents’ brains reacted the way they did, but it’s possible that the voluntary nature of the exercise made it less stressful and therefore more beneficial. Which could mean that finding ways to enjoy exercise, rather than just forcing yourself to do it, may make you smarter – and happier, too.

So, play a sport, train for an event such as a marathon, triathlon or “fun run,” or work out with a buddy to help keep things interesting.

2. Exercise your mind.

It isn’t just physical exercise that gets those brain cells jumping. Just like those head-pumped cabbies and piano jockeys, you can build up various areas of your brain by putting them to work. Duke University neurobiology professor Lawrence C. Katz, Ph.D., co-author of Keep Your Brain Alive, says that finding simple ways to use aspects of your brain that may be lagging could help maintain both nerve cells and dendrites, branches on the cells that receive and process information. Just as a new weightlifting exercise builds up underused muscles, Katz says that novel ways of thinking and viewing the world can improve the functioning of inactive sections of the brain.

Experience new tastes and smells; try to do things with your nondominant hand; find new ways to drive to work; travel to new places; create art; read that Dostoyevsky novel; write a buddy comedy for Ted Kennedy and Rush Limbaugh – basically, do anything you can to force yourself out of your mental ruts.

3. Ask why.

Our brains are wired to be curious. As we grow up and “mature” many of us stifle or deny our natural curiosity. Let yourself be curious! Wonder to yourself about why things are happening. Ask someone in the know. The best way to exercise our curiosity is by asking “Why?” Make it a new habit to ask “why?” at least 10 times a day. Your brain will be happier and you will be amazed at how many opportunities and solutions will show up in your life and work.

4. Laugh.

Scientists tell us that laughter is good for our health; that it releases endorphins and other positively powerful chemicals into our system. We don’t really need scientists to tell us that it feels good to laugh. Laughing helps us reduce stress and break old patterns too. So laughter can be like a “quick-charge” for our brain’s batteries. Laugh more, and laugh harder.

5. Be a fish head.

Omega-3 oils, found in walnuts, flaxseed and especially fish, have long been touted as being healthy for the heart. But recent research suggests they’re a brain booster as well, and not just because they help the circulation system that pumps oxygen to your head. They also seem to improve the function of the membranes that surround brain cells, which may be why people who consume a lot of fish are less likely to suffer depression, dementia, even attention-deficit disorder. Scientists have noted that essential fatty acids are necessary for proper brain development in children, and they’re now being added to baby formulas. It’s possible that your own mental state, and even your intelligence, can be enhanced by consuming enough of these oils.

Eating at least three servings a week of fish such as salmon, sardines, mackerel and tuna is a good start.

6. Remember.

Get out an old photo album or high school yearbook. Your brain is a memory machine, so give it a chance to work! Spend time with your memories. Let your mind reflect on them and your mind will repay you in positive emotions and new connections from the memories to help you with your current tasks and challenges.

7. Cut the fat.

Can “bad” fats make you dumb? When researchers at the University of Toronto put rats on a 40-percent-fat diet, the rats lost ground in several areas of mental function, including memory, spatial awareness and rule learning. The problems became worse with a diet high in saturated fats, the kind that’s abundant in meat and dairy products. While you may never be called upon to navigate a little maze in search of a cheddar cube, these results could hold true for you as well, for two reasons: Fat can reduce the flow of oxygen-rich blood to your brain, and it may also slow down the metabolism of glucose, the form of sugar the brain utilizes as food.

You can still get up to 30 percent of your daily calories in the form of fat, but most of it should come from the aforementioned fish, olive oil, nuts and seeds. Whatever you do, stay away from trans fats, the hardened oils that are abundant in crackers and snack foods.

8. Do a puzzle.

Some of us like jigsaw puzzles, some crossword puzzles, some logic puzzles – it really doesn’t matter kind you choose to do. Doing puzzles in your free time is a great way to activate your brain and keep it in good working condition. Do the puzzle for fun, but do it knowing you are exercising your brain.

9. The “Mozart Effect.”

A decade ago Frances Rauscher, a psychologist now at the University of Wisconsin at Oshkosh, and her colleagues made waves with the discovery that listening to Mozart improved people’s mathematical and spatial reasoning. Even rats ran mazes faster and more accurately after hearing Mozart than after white noise or music by the minimalist composer Philip Glass. Last year, Rauscher reported that, for rats at least, a Mozart piano sonata seems to stimulate activity in three genes involved in nerve-cell signalling in the brain.

This sounds like the most harmonious way to tune up your mental faculties. But before you grab the CDs, hear this note of caution. Not everyone who has looked for the Mozart effect has found it. What’s more, even its proponents tend to think that music boosts brain power simply because it makes listeners feel better – relaxed and stimulated at the same time – and that a comparable stimulus might do just as well. In fact, one study found that listening to a story gave a similar performance boost.

10. Improve your skill at things you already do.

Some repetitive mental stimulation is ok as long as you look to expand your skills and knowledge base. Common activities such as gardening, sewing, playing bridge, reading, painting, and doing crossword puzzles have value, but push yourself to do different gardening techniques, more complex sewing patterns, play bridge against more talented players to increase your skill, read new authors on varied subjects, learn a new painting technique, and work harder crossword puzzles. Pushing your brain to new heights help to keep it healthy.

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15 Ways To Give Your Fitness Regime a Boost

1) High intensity training is the key

If you are undertaking an exercise program, remember shorter, more intense workouts are the key to fitness breakthroughs. There is no need to find the time for medium intensity 60 minute workouts.Patty Katt-Crossley, Personal Trainer and Owner iTrain Fitness Balmain.

2) Boost energy with fibre

Add fibre to your diet to feel lighter during the day and increase your energy levels during exercise.

3) Fibre can help you manage your weight

Foods rich in insoluble fibre can increase a sense of fullness without adding unwanted calories to your diet. In addition, as these foods require more chewing time, they can allow you to register when you're no longer hungry, so you're less likely to overeat.

4) Weight training works!

Include some resistance training in every workout. Lean muscle mass helps the body to burn more calories even when you are not working out.

5) Do something to raise your metabolic rate every day

Try not to miss any opportunity to add movement to your day. Walk up the escalator, take the stairs, park a little bit further away from the front door. Results are measured in small steps.

6) Get outdoors for a change

It’s easy to find ways to build fun and intensity into your outdoor sessions. Benches, steps, kerbsides and low walls can all be used to add variety to your outdoor sessions. Your only limitation is your imagination!

7) Have a well-rounded workout program

To address all the components of fitness, an exercise program needs to include aerobic exercise. Try continuous repetitive movement of large muscle groups that raises your heart rate such as weight lifting, strength training, flexibility exercises or stretching.

8) Be happy, avoid packaged foods

Emerging research in the fields of neuroscience and nutrition show that people who eat a diet of modern processed foods have increased levels of depression, anxiety, mood swings, hyperactivity, and a wide variety of other mental and emotional problems. Exercise has been shown to produce hormones called endorphins that counteract these effects - so eat healthy and train hard!

9) Results take time

It takes about 12 weeks after starting an exercise program to see measurable changes in your body. However, before 12 weeks, you will notice an increase in your strength and endurance.

10) Your workout keeps working for you all day

You burn more calories during the 23 hours you don’t exercise, than the 1 hour you do. Pound for pound, muscle burns more calories at rest than body fat. So the more muscle you have, the higher your resting metabolic rate. 

11) Recovery is part of your workout

Take the time and allow your muscles to recover from your workout. Muscles need time to repair and grow, so why not indulge yourself in a soothing massage or long bath to improve the flow of blood to sore areas.

12) Don’t use sweat as an indicator of your workout intensity

Everybody reacts differently to different types of exercise. Sweating is an indicator that your body is trying to cool itself down - not an indicator of exertion. You may be burning a significant amount of calories without breaking a sweat.

13) Vary your workouts

Your body will eventually adapt to all exercises so make sure you change them regularly to avoid having your strength training hit a wall and keep seeing results.

14) Do your intense cardiovascular work in the morning

Intense cardiovascular effort has a metabolic effect, meaning your body accelerates the energy you burn after these workouts. Try doing this kind of exercise in the morning, then eat smaller, protein-rich amounts of food to keep the metabolic fires burning.

15) Boost brain power with exercise

Exercise increases energy levels and increases serotonin in the brain, which leads to improved mental clarity.

References and Sources: Body and Soul

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8 Quick and Easy Ways to Boost Digestion

1. Eat slowly

You're eating on the run, you're busy, you're stressed, you're late – we get it – but you still need to chew, chew, chew instead of bolting your food. Every time you slow down, your digestive system catches up. Try it; you’ll like it.

2. Make time for breakfast

Breakfast kick-starts your metabolism. Remember, you're doing your digestive system a favour, so don't skip the most important meal of the day. Make it doubly effective by including a daily probiotic like Activia yoghurt, the only yoghurt specifically targeting digestive discomfort. It comes in a tub. You have no excuse.

3. Don't supersize

Gavin calls it "portion proportion" – beware the dreaded supersized serve. We were raised to eat everything on our plate, but that was before portions blew out beyond belief. Try leaving some empty space on your plate at home. It’s that easy. And when you’re out, watch out: if your meal looks too big to comfortably break down, it probably is.

4. Get moving

Dedicated exercise is a force for digestive good, but all activity counts. Take the stairs. Walk to the shops. Leave your desk for the occasional magical mystery tour of the office. Your digestive system doesn’t care how you move, only that you do. 

5. Enjoy an early dinner

Finish food earlier. Book the first dinner sitting when eating out; we should all be done dining three hours before lights out, for sweet dreams and smooth digestion.

6. Cut down on booze

Try curbing your enthusiasm for that after-five reward. Here's a sobering thought: according to the Australian Bureau of Statistics (ABS), 14% of all deaths caused by digestive system disease are alcohol related. And that's without considering the impact of other common features of a big night out (24-hour takeaways, we're looking at you). Cut out or at least cut back on your alcohol intake, and if you do fancy a drink, steer clear of champagne or fizzy drinks – bubbles cause trouble in your belly.

7. Avoid processed foods

Our obsession with low GI foods continues, but Gavin says it’s "all about low HI: foods with low human intervention." Processed foods are the enemy of digestive health. Looking for a culprit? Put back the box. Anything that can sit on a shelf for six months can stay there.

8. Take a lunch break

Leave the office at lunchtime and free your feet. That's right: find a patch of grass, take off your shoes and tilt your face skyward. Bare feet get the chance to release some toxins and you get your daily dose of vitamin D, essential to overall good health.

References and Sources : Body and Soul

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