| How to Eat Less Protein Posted: 27 Jul 2016 05:00 PM PDT If you have an abnormal kidney or a liver issue, you may have to learn how to eat less protein so that toxic nitrogen metabolites, ammonia or urea do not build up in your system and harm your general well-being. By reducing the protein, you ultimately help reduce the kidney and liver's workload and take unnecessary stress off your body. A low protein diet should only be undertaken when instructed and supervised by a doctor. EditIdentifying the Sources of Protein in Your Diet - Understand why you might need to eat less protein. If you have problems with your liver or your kidneys, for example if you have been diagnosed with chronic kidney disease you may be told to lower your protein intake. When your body processes food, the wast product urea is formed. If you have problems with your kidneys the urea may not be passed as it should. A build-up of such waste products can be very damaging for your health.[1]
- By lowering the amount of protein you consume you are decreasing your kidneys' workload.
- But remember that protein is an essential part of your diet and you should only switch to a low protein diet when advised and under the supervision of a doctor.
- Determine high-value protein foods. The first step to eating less protein is getting a clear understanding of where and how you consume protein in the first place. We consume two types of protein, high-value protein and low-value protein. Animal protein is high-value protein. It's important that you consume enough of this in order to keep your body healthy. This type of protein typically produces less waste than low-value protein due to the balance of amino acids.[2]
- Chicken, turkey, fish, red meat, eggs, and pork are high-value protein foods.
- Dairy is also a high-value protein, but dairy products also contain a high amount of phosphorous. Because of this, you may be required to lower the amount of dairy products you consume.[3]
- Identify low-value protein foods. Vegetable and plant proteins are known as low-value protein because they have less of the essential amino acids that high-value proteins contain.[4] Examples of this kind of protein include cereals, bread, nuts, pasta, rice, noodles and dried beans.[5]
- Sometimes high-value proteins, rich in amino acids, are known as complete proteins and low-value proteins as incomplete proteins.[6]
- Always check the labels on food packaging to learn about the protein content.
- Evaluate your normal diet. Once you know the main sources of protein and their respective values you can begin to analyse your diet and discover where and how you consume protein. If you have a problem with your liver or kidney that has required you to lower your protein, you should always carry out this evaluation with a dietician or doctor who can advise you on finding the right balance. You can use online tools to get a rough idea.[7]
- You should never completely cut protein from your diet. The amount you need to reduce your intake by will depend on your particular condition.
- The amounts you need to consume will change over time so you need to keep in close contact with your doctor to ensure your diet is helping your condition.[8]
- The diet still has to meet your everyday nutrition needs, so it's not just a case of cutting things out haphazardly.
- Know the recommended levels of consumption. How much protein you need to eat if you have a diagnosed liver or kidney problem will be determined exactly by your doctor and dietician. It will vary from case to case, but for kidney problems you may be told to consume just 200ml of milk, as well as one serving of protein, each day. This serving could be equivalent to 25g of meat (including chicken and turkey), 40g of fish, 1 egg, 25g of cheese, 25g of soya, or 75g of tofu, lentils or chick peas.[9]
- For male adults (19-50) without kidney problems, the recommendation is 55.5g daily.
- For women of the same age it is 45g.
- Males between 11 and 14 normally need 42.1g and females slightly less, 41.2g.
- 15-18 year old males should get 55.2g daily, and females 45g.[10]
EditCutting the Protein in Your Diet - Stretch out your protein intake. One way to lower the amount of protein is to subtly shift the way you prepare food. For example, if you are making a chicken sandwich, instead of loading it with chicken, just use a few thin slices. Add lots of lettuce, tomatoes and salad to balance it out so you still have a satisfying sandwich.[11]
- Adding vegetables to egg or ground meats can significantly reduce the overall amount of protein in a meal or snack.
- You can add bulk to soup by including low-value proteins such as rice. In cream soups cut down on milk and use a lower protein substitute.[12]
- Favouring these lower-value proteins over high-value protein is a good way to lower your consumption but ensure you continue to get a balanced diet.
- Eat less high-value protein. As part of your strategy for cutting down on high-value protein, you will have to reduce the amount of meat you eat. This doesn't necessarily mean cutting it out altogether, but rather re-organising your meal so meat is a smaller side dish instead of the main focus of the meal. You can try incorporating more meat free days into your week.[13]
- Consider going vegetarian as many plant-based protein sources have far less protein in them than animal sources.
- You should always try to replace the calories that you would have consumed from the meat with something else. For example, have more vegetables or grains to compensate for less meat. Use vegetables and whole grains as fillers and remember to consume healthy fats that do not contain high levels of protein (such as coconut oil, avocado, etc).
- If you like cheese, try a smaller amount of a stronger cheese so you still get the taste but in a smaller more intense dose.[14]
- Develop modified recipes. You can create new versions of your favourite recipes to make them lower in protein. One example is making a low-protein version of a chicken salad. A normal recipe could have 3 cups of chopped cooked chicken, with 1/4 cup of celery, 1 cup of red apples, 1/4 cup of pecans and 3tbs of mayonnaise.
- You can make this low-protein by switching the ratios of ingredients.
- Change to 1 1/2 cups chicken and raise the amount of celery to 1 cup to compensate.[15]
- If necessary, include calorie boosters in your diet. There is risk of you consuming insufficient calories when you lower your protein intake. When you planned out your diet with your doctor or dietician, she will have taken this into account, and she may have recommended you include some calorie boosters. This could include healthy fats, such as olive oil, salad dressings, and sunflower oil.
- Avoid adding too many carbohydrates to meals to boost calories. Healthy fats are a great calorie-booster and provide amazing benefits to the body.
- Honey, jam and other sweeteners can be added to food and drink to boost your calorie intake.
- If you are diabetic be sure to consult with your doctor before including these sugary boosters.[16]
- Avoid food high in sodium. High levels of sodium can make it harder for your body to control blood pressure and fluid levels in your body. This will be particularly important if you have liver or kidney problems.Processed food is typically high in salt which means high in sodium. Fresh vegetables are a better option. If you are in any doubt, ask your doctor or dietician for advice or clarification.[17]
- Maintain a healthy balanced diet. Your low protein diet will be specifically tailored to you and your health condition by experts and it's important that you stick to it. The diet prescribed for you will be one that balances the need to lower your intake of high-value protein, while still giving you the nutrients, minerals and calories you need.
- If you have to cut down your protein, your doctor may prescribe nutritional supplements to help you secure all the nutrients you need.[18]
- Keep drinking water. Unless you are advised by your doctor to reduce your fluid intake, be sure to continue to drink plenty of water throughout the day. Water will help you stay hydrated as well as helping you to snack less. Sometimes we mistake thirst for hunger and snack when we should be drinking water.
- Eating fewer snacks can make it easier to lower your protein intake. Generally you are recommended to drink 1.2 litres of water a day.[19]
- Supplement your diet with the minerals that you are cutting out by reducing or eliminating the protein. These include amino acids, thiamine, niacin, riboflavin and iron.
- A low protein diet should only be carried in consultation with a doctor or dietician.
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| How to Sleep With Lower Back Pain Posted: 27 Jul 2016 09:00 AM PDT Millions of people suffer from lower back pain as a result of factors such as work, exercise, excessive standing, or chronic conditions. Your lower vertebrae, or lumbar region, is prone to pain and muscle exhaustion.[1] One aspect of taking care of your spine is learning how to sleep properly. Some of these positions may take time for your body to get used to; however, changing your positioning and supporting your back will pay off in the long term. If you suffer from back pain, invest in a good mattress and pillows, learn a supportive sleeping posture and take some steps to ensure a good sleep every night. Sleep can help to relax muscles and reset pain receptors, so that you wake up in the morning feeling pain-free. EditAdjusting your Bed - Check if you have had your mattress for more than eight years. If so, it may be time for an upgrade. The materials in a mattress break down over time and become less supportive to your back and body.[2]
- There is no one type of mattress that is "the best" for people who suffer back pain, so test a few out before you purchase one to discover what's most comfortable for you. Some people may prefer firm mattresses, while others may prefer soft.
- A foam mattress may be more comfortable for some than a traditional inner-spring mattress.[3]
- Choose a mattress store that offers a satisfaction guarantee and a return policy. It can take several weeks to adjust to your new mattress. If your back pain does not improve after several weeks of sleeping on the mattress, you may wish to return it.
- Create a more supportive bed. If you can't afford to buy a new bed right now, you can make your bed more supportive by using plywood slats. Place these between your box spring and mattress. You can also place your mattress directly on the floor.
- You may find that a memory foam or latex mattress pad also makes your bed more supportive. These are cheaper options than replacing your mattress if you can't afford the large expense immediately.[4]
- Buy supportive pillows. Shop for a pillow that is tailored to the way you sleep, selecting either a side or back pillow. Consider a body pillow or a king-sized pillow to place between your legs if you're a side-sleeper.[5]
EditLearning Body Mechanics - Learn to get in and out of bed properly. You can hurt your lower back by moving improperly into bed. Use the "log roll" whenever you want to lie down.[6]
- Sit on your side of the bed, approximately where you want your buttocks to lie while you sleep. Lower your torso down onto your left or right side as you bring your legs up. You should stay in a straight plank during this motion.
- To sleep on your back, roll in a plank motion from your side to your back. To go to your other side, bend the leg that is opposite from the side you want to roll onto. Press that foot down to push yourself onto your side. Learn to always move in a plank motion to avoid wrenching your back.
- Sleep in the fetal position. Sleeping on your side with your knees drawn up can help relieve lower back pain by allowing the joints in the spine to open up.[7]Place a king-sized pillow or body pillow between your legs when you are on your side.
- Bend both knees and bring them up to a comfortable position. Avoid curving your spine. Place the pillow so that it fits between your ankles and between your knees at the same time. Using a pillow will help keep your hips, pelvis, and spine aligned and reduce tension.[8]
- Use a thicker pillow if you're a side sleeper.[9]
- Alternate sides. If you're a side sleeper, alternate which side you sleep on. Sleeping on the same side all the time can cause muscle imbalance or pain.[10]
- Pregnant women should sleep on their side, not on their backs. Laying on your back can restrict blood flow to the fetus, which can affect the amount of oxygen and nutrients that reach the fetus.[11]
- Place a plush, supportive pillow underneath your knees, if you sleep on your back. This action flattens your back, removing a large arch from your lower back region. It can relieve pain in just a few minutes.[12]
- If you are a back and side sleeper, you can use a supportive pillow and pull it under your knees or between your legs as you switch positions.
- You can also place a small, rolled-up towel under the small of your back for extra support.
- Avoid sleeping on your stomach if you have low back pain. Sleeping on your stomach can place a burden on your lower back and it can create an unpleasant twist in your spine.[13] If you find that this is the only way you can sleep, put a pillow below your pelvis and lower abdomen. Avoid using a pillow for your head if it places your neck or back in a strained position.[14]
- Some people with lower disc bulges may benefit from stomach-sleeping on a massage table. This effect can be simulated at home by removing your regular pillow and placing an airplane pillow around your head. This keeps your face straight down during the night and prevents the neck twist. You can also place your hands together above your head and put your forehead on top of them.
EditPreparing your Lower Back for Sleep - Use heat to relieve low back pain before going to bed. Heat helps your muscles relax, which can relieve lower back pain. Heat is more effective for chronic back pain than ice.[15]
- Take a short warm shower for 10 minutes before you get into bed. Let the warm water run over your lower back. Alternately, take a hot bath before bed.
- Use a hot water bottle or heating pad to apply heat to your sore areas. Do not use a hot water bottle or heating pad while sleeping! You could risk burns or even fire. Use heat for about 15 – 20 minutes before you go to sleep.[16]
- Do deep breathing exercises when you get into bed. Breathe in and out deeply, audibly at first. Visualize each muscle in your body relaxing.[17]
- Begin by taking some deep breaths. Close your eyes and notice the rhythms of your breathing.
- Imagine yourself in a place where you feel relaxed and calm. This could be at the beach, in a forest, or even in your own room.
- Notice as many sensory details as you can about this place. Use all of your senses — sight, hearing, touch, taste, smell — to imagine what it is like to be in this relaxing place.
- Spend a few minutes in this relaxing place before you drift off to sleep.
- You can also listen to a guided sleep meditation downloaded to your smartphone or played from your computer.[18]
- Avoid large meals, alcohol and caffeine before bed. Eating a large meal near bedtime can cause acid reflux and may keep you awake. A light snack such as a piece of toast may help you stay asleep if you tend to wake up hungry in the middle of the night.[19][20]
- Limit your overall alcohol consumption. Do not have more than one drink per day for women or two drinks per day for men.[21] Drinking alcohol before bed may help you fall asleep, but it interferes with REM sleep, which is necessary for waking up feeling rested and refreshed.[22]
- Try to avoid drinking caffeine within six hours of your bedtime. It can disrupt your sleep.[23]
- Put an analgesic rub on your lower back before going to bed. Sold in sports stores and drugstores, these rubs can create a pleasant sensation of warmth and relaxation in your muscles.
- Don't stay in bed too long. Prolonged bed rest can create muscle stiffness and increase back pain. Unless otherwise recommended by your doctor, don't stay in bed for too long. It's important to get up and move around as soon as you can. Getting up even once every few hours in the beginning will be beneficial. Too much bed rest after an acute injury will weaken the muscles and prolong the time it takes to improve and heal.[24]
- Always consult with your doctor before returning to your normal physical activities. You could re-injure yourself if you try to do too much too soon.
EditSeeking Further Help - Try different combinations of these techniques. It may take you a few weeks of experimenting to find the ideal combination of techniques that work for you.
- Try other pain relief strategies. If your back pain does not appear to get better, trying other strategies to relieve your back pain throughout the day may help.
- Avoid movements that strain your back. When you lift things, use your legs to lift, never your back.[25]
- Use a foam roller to help relieve muscle pain. These look like thick pool noodles. You lie on a flat surface and roll the foam roller beneath your back.[26] Care must be taken when using a foam roller directly on the low back. Make sure you angle your body slightly to the side, which prevents a hyperextension of the low back. Over time, this can jam the joints and cause pain. Leaning slightly to the side can help reduce this discomfort and risk.
- Set up an ergonomically correct workstation.[27]
- Make sure you have proper lumbar support while sitting. A chair with good lumbar support can help you avoid low back pain from prolonged sitting. Get up and stretch every hour or so.[28]
- See a doctor. Acute back pain should improve on its own with proper self-care techniques. If your back pain does not improve after four weeks, you should see a doctor. You may have a more serious condition that requires additional treatment.[29]
- Common causes of lower back pain include arthritis, degenerative disc disease, and other nerve and muscular problems.[30]
- Appendicitis, kidney diseases, pelvic infections, and ovarian disorders may also cause pain in your lower back.[31]
- Recognize severe symptoms. Lower back pain is common, affecting around 84% of adults at some point in their lives.[32] However, certain symptoms are signs of a more severe condition. If you experience any of the following symptoms, seek medical treatment right away:[33]
- Pain extending from your back down the leg
- Pain that gets worse when you bend over or bend your legs
- Pain that gets worse at night
- Fever with back pain
- Back pain with bladder or bowel trouble
- Back pain with numbness or weakness in the legs
- Seek medical attention immediately if you have severe back pain for more than two days. Do not begin physical therapy or other treatments without your doctor's recommendation for treatment.
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| How to Remove Gum from a Shoe Posted: 27 Jul 2016 01:00 AM PDT Everyone has walked in gum at some point in their life -- it's not a fun experience, especially if your shoes are brand new. Luckily, there are several easy hacks for removing gum from the sole of your shoe. Find a method that appeals to you after the jump! EditFreezing the Gum - Place the shoe in a plastic bag. Take your gum-ridden shoe and put it in a plastic bag, such as a large food storage bag or a grocery bag. It doesn't matter if the entire shoe doesn't fit in the bag, just make sure the part with the gum is pressed against the plastic.
- Press the plastic against the gum. Press the plastic bag firmly against the piece of gum for several seconds. You need the gum to stick to the plastic before freezing, otherwise this method won't work.
- Place the shoe in the freezer. Clear a space in your freezer for the plastic-covered shoe. If the shoe is not fully inside the plastic bag, you may want to keep it away from any food items, to avoid spreading any germs.
- Leave the shoe in the freezer for an hour or two. This will give the gum a chance to freeze onto the plastic bag. Once frozen, remove the shoe and the bag from the freezer.
- Remove the shoe from the plastic bag. The gum should stick to the plastic bag instead of your shoe, leaving your shoe gum-free![1]
EditUsing Ice - Fill a large plastic bag with ice cubes. Place your shoe on top of the ice cubes, gum-side down. Avoid letting the ice cubes go inside or around the shoe, as this will make your shoe wet.
- Keep the ice cold. To prevent it from melting too fast, use a food storage bag that can be zipped closed or tie the bag shut.
- Firmly press the ice onto the gum until it freezes. You will only be able to remove the gum after it has frozen solid. This may take a little while -- so have patience!
- Once frozen, scrape the gum from the shoe. Carefully use a dull butter knife or putty knife to scrape the hard, frozen gum off the shoe. Move the knife slowly to avoid cutting the shoe or yourself.
EditUsing WD-40 - Spray the gum with WD-40. Get a can of WD-40 (available in supermarkets and cleaning supply stores) and spray it onto the sole of your shoe, on and around the gum. Let it sit for at least a minute, to allow the WD-400 to loosen the gum's adhesive bond.
- Wipe away the gum. Use a paper towel, rag, or any cloth to wipe the gum from the sole of the shoe. It should come away pretty easily. If not, give the gum a second spray and try again.
- Clean the sole of your shoe. Once the gum has been removed, use a paper towel or clean rag to wipe the shoe again to remove any additional residue left from the spray. Toss the rag or paper towels away when finished.
EditUsing Peanut Butter - Take some creamy peanut butter. Apply a thick layer of creamy peanut butter (approximately two tablespoons) to the gum, then leave it to sit for 10 minutes.
- Scrub away the peanut butter. After 10 minutes, use a wire brush to scrub away both the peanut butter and the gum. It may take a little elbow grease, but the gum should come away too.
- Remember to scrub with the grooves of the sole instead of against them, to avoid damaging your shoe.[2]
- Clean your shoe. Hold the sole of your shoe underneath some cold running water and scrub with a sponge to remove any peanut butter residue.
EditUsing Sand and a Stick - Find a wooden stick and some dry sand. This method works well if you're outside and happen to step on some fresh gum that is still pretty soft and pliable. All you need is some dry sand (or dirt) and a small wooden stick.
- Sprinkle some sand over the gum. Remove your shoe and sprinkle some sand on top of the gum. Use the stick to start rubbing the sand into the gum -- it should start coming away in small chunks.
- Continually add more sand and keep rubbing. As the gum starts to come away, sprinkle some more sand on top and continue rubbing. The sand acts kind of like an exfoliator for the bottom of your shoe!
- Keep going until the gum is more or less completely removed. This may take a little while, but it's better to act quickly instead of allowing the gum to dry and harden onto your shoe.
EditDissolving the Gum - Use lighter fluid. Soak an old cloth or piece of paper towel in some naphtha and rub it onto the gum. The gum should start to dissolve away.
- Make sure to use the naphtha in a well-ventilated area, away from any heat sources, as naphtha is highly flammable.
- Use nail polish remover. Acetone-based nail polish remover can also be used to dissolve chewing gum from the sole of a shoe. Soak a paper towel or cloth in the remover and rub it onto the gum until it disappears.
- Just be careful what type of shoes you use this method for, as acetone may damage the finish on patent or suede shoes.[3]
EditUsing Olive Oil - Rub olive oil on the gum. Avoid getting it directly on leather or suede on the shoe, or it might stain.
- Let the oil sit for a minute.
- Rub the oil off with a paper towel.
- Remove any excess gum with a pointy-ended tool dipped in olive oil.
- Finished! The gum should now be all off. Dispose of appropriately.
- If you can't remove the gum right away, then you may want to try to scrape off as much gum as possible. Use a dull knife to scrape off the gum or you can rub the sole of your shoe against a concrete sidewalk in a place that no one else will step in it.
- Do not use your hands to remove the gum. You don't know where it's been.
- Do not try and use your nail to remove the gum if its too hard. You might break it.
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