Archive for Arbonne

Massage: Get In Touch With Its Many Benefits

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Massage is no longer available only through luxury spas and upscale health clubs. Today, massage therapy is offered in businesses, clinics, hospitals and even airports. If you’ve never tried massage, learn about its possible health benefits and what to expect during a massage therapy session.

What is massage?

Massage is a general term for pressing, rubbing and manipulating your skin, muscles, tendons and ligaments. Massage therapists typically use their hands and fingers for massage, but may also use their forearms, elbows and even feet. Massage may range from light stroking to deep pressure.

There are many different types of massage, including these common types:

  • Swedish massage. This is a gentle form of massage that uses long strokes, kneading, deep circular movements, vibration and tapping to help relax and energize you.
  • Deep massage. This massage technique uses slower, more-forceful strokes to target the deeper layers of muscle and connective tissue, commonly to help with muscle damage from injuries.
  • Sports massage. This is similar to Swedish massage, but it’s geared toward people involved in sport activities to help prevent or treat injuries.
  • Trigger point massage. This massage focuses on areas of tight muscle fibers that can form in your muscles after injuries or overuse.

Benefits of massage

Massage is generally considered part of complementary and alternative medicine. It’s increasingly being offered along with standard treatment for a wide range of medical conditions and situations.

Studies of the benefits of massage demonstrate that it is an effective treatment for reducing stress, pain and muscle tension.

While more research is needed to confirm the benefits of massage, some studies have found massage may also be helpful for:

  • Anxiety
  • Digestive disorders
  • Fibromyalgia
  • Headaches
  • Insomnia related to stress
  • Myofascial pain syndrome
  • Paresthesias and nerve pain
  • Soft tissue strains or injuries
  • Sports injuries
  • Temporomandibular joint pain

Beyond the benefits for specific conditions or diseases, some people enjoy massage because it often involves caring, comfort, a sense of empowerment and creating deep connections with their massage therapist.

Despite its benefits, massage isn’t meant as a replacement for regular medical care. Let your doctor know you’re trying massage and be sure to follow any standard treatment plans you have.

Risks of massage

Most people can benefit from massage. However, massage may not be appropriate if you have:

  • Bleeding disorders or take blood-thinning medication
  • Burns, open or healing wounds
  • Deep vein thrombosis
  • Fractures
  • Severe osteoporosis
  • Severe thrombocytopenia

Discuss the pros and cons of massage with your doctor, especially if you are pregnant or have cancer or unexplained pain.

Some forms of massage can leave you feeling a bit sore the next day. But massage shouldn’t ordinarily be painful or uncomfortable. If any part of your massage doesn’t feel right or is painful, speak up right away. Most serious problems come from too much pressure during massage.

In rare circumstances, massage can cause:

  • Internal bleeding
  • Nerve damage
  • Temporary paralysis
  • Allergic reactions to massage oils or lotions

What you can expect during a massage

You don’t need any special preparation for massage. Before a massage therapy session starts, your massage therapist should ask you about any symptoms, your medical history and what you’re hoping to get out of massage. Your massage therapist should explain the kind of massage and techniques he or she will use.

In a typical massage therapy session, you undress or wear loosefitting clothing. Undress only to the point that you’re comfortable. You generally lie on a table and cover yourself with a sheet. You can also have a massage while sitting in a chair, fully clothed. Your massage therapist should perform an evaluation through touch to locate painful or tense areas and to determine how much pressure to apply.

Depending on preference, your massage therapist may use oil or lotion to reduce friction on your skin. Tell your massage therapist if you might be allergic to any ingredients.

A massage session may last from 15 to 90 minutes, depending on the type of massage and how much time you have. No matter what kind of massage you choose, you should feel calm and relaxed during and after your massage.

If a massage therapist is pushing too hard, ask for lighter pressure. Occasionally you may have a sensitive spot in a muscle that feels like a knot. It’s likely to be uncomfortable while your massage therapist works it out. But if it becomes painful, speak up.

Finding a massage therapist

Massage can be performed by several types of health care professionals, such as a physical therapist, occupational therapist or massage therapist. Ask your doctor or someone else you trust for a recommendation. Most states regulate massage therapists through licensing, registration or certification requirements.

Don’t be afraid to ask a potential massage therapist such questions as:

  • Are you licensed, certified or registered?
  • What is your training and experience?
  • How many massage therapy sessions do you think I’ll need?
  • What’s the cost, and is it covered by health insurance?

The take-home message about massage

Brush aside any thoughts that massage is only a feel-good way to indulge or pamper yourself. To the contrary, massage can be a powerful tool to help you take charge of your health and well-being, whether you have a specific health condition or are just looking for another stress reliever. You can even learn how to do self-massage or to engage in massage with a partner at home.

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Article By: Beauty & Wellness News ~ Arbonne

Water: How Much Should You Drink?

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Water is essential to good health, yet needs vary by individual.These guidelines can help ensure you drink enough fluids.

How much water should you drink each day? It’s a simple question with no easy answers. Studies have produced varying recommendations over the years, but in truth, your water needs depend on many factors, including your health, how active you are and where you live.

Although no single formula fits everyone, knowing more about your body’s need for fluids will help you estimate how much water to drink each day.

Health benefits of water

Water is your body’s principal chemical component and makes up about 60 percent of your body weight. Every system in your body depends on water. For example, water flushes toxins out of vital organs, carries nutrients to your cells, and provides a moist environment for ear, nose and throat tissues.

Lack of water can lead to dehydration, a condition that occurs when you don’t have enough water in your body to carry out normal functions. Even mild dehydration can drain your energy and make you tired.

How much water do you need?

Every day you lose water through your breath, perspiration, urine and bowel movements. For your body to function properly, you must replenish its water supply by consuming beverages and foods that contain water.

So how much fluid does the average, healthy adult living in a temperate climate need? The Institute of Medicine determined that an adequate intake (AI) for men is roughly about 13 cups (3 liters) of total beverages a day. The AI for women is about 9 cups (2.2 liters) of total beverages a day.

What about the advice to drink 8 glasses a day?

Everyone has heard the advice, “Drink eight 8-ounce glasses of water a day.” That’s about 1.9 liters, which isn’t that different from the Institute of Medicine recommendations. Although the “8 by 8” rule isn’t supported by hard evidence, it remains popular because it’s easy to remember. Just keep in mind that the rule should be reframed as: “Drink eight 8-ounce glasses of fluid a day,” because all fluids count toward the daily total.

Factors that influence water needs

You may need to modify your total fluid intake depending on how active you are, the climate you live in, your health status, and if you’re pregnant or breast-feeding.

  • Exercise. If you exercise or engage in any activity that makes you sweat, you need to drink extra water to compensate for the fluid loss. An extra 1.5 to 2.5 cups (400 to 600 milliliters) of water should suffice for short bouts of exercise, but intense exercise lasting more than an hour (for example, running a marathon) requires more fluid intake. How much additional fluid you need depends on how much you sweat during exercise, and the duration and type of exercise.
  • Intense exercise. During long bouts of intense exercise, it’s best to use a sports drink that contains sodium, as this will help replace sodium lost in sweat and reduce the chances of developing hyponatremia, which can be life-threatening. Also, continue to replace fluids after you’re finished exercising.
  • Environment. Hot or humid weather can make you sweat and requires additional intake of fluid. Heated indoor air also can cause your skin to lose moisture during wintertime. Further, altitudes greater than 8,200 feet (2,500 meters) may trigger increased urination and more rapid breathing, which use up more of your fluid reserves.
  • Illnesses or health conditions. When you have fever, vomiting or diarrhea, your body loses additional fluids. In these cases, you should drink more water. In some cases, your doctor may recommend oral re-hydration solutions, such as Gatorade, Powerade or CeraLyte. You may also need increased fluid intake if you develop certain conditions, including bladder infections or urinary tract stones. On the other hand, some conditions, such as heart failure and some types of kidney, liver and adrenal diseases, may impair excretion of water and even require that you limit your fluid intake.
  • Pregnancy or breast-feeding. Women who are pregnant or breast-feeding need additional fluids to stay hydrated. Large amounts of fluid are used especially when nursing. The Institute of Medicine recommends that pregnant women drink about 10 cups (2.3 liters) of fluids daily and women who breast-feed consume about 13 cups (3.1 liters ) of fluids a day.

Beyond the tap: Other sources of water

You don’t need to rely only on what you drink to meet your fluid needs. What you eat also provides a significant portion of your fluid needs. On average, food provides about 20 percent of total water intake. For example, many fruits and vegetables, such as watermelon and spinach, are 90 percent or more water by weight.

In addition, beverages such as milk and juice are composed mostly of water. Even beer, wine and caffeinated beverages — such as coffee, tea or soda — can contribute, but these should not be a major portion of your daily total fluid intake. Water is still your best bet because it’s calorie-free, inexpensive and readily available.

Staying safely hydrated

Generally, if you drink enough fluid so that you rarely feel thirsty and your urine is colorless or light yellow — and measures about 6.3 cups (1.5 liters) or more a day if you were to keep track — your fluid intake is probably adequate. If you’re concerned about your fluid intake or have health issues, check with your doctor or a registered dietitian. He or she can help you determine the amount of water that’s right for you.

To ward off dehydration and make sure your body has the fluids it needs, make water your beverage of choice. It’s also a good idea to:

  • Drink a glass of water or other calorie-free or low-calorie beverage with each meal and between each meal
  • Drink water before, during and after exercise

Although uncommon, it is possible to drink too much water. When your kidneys are unable to excrete the excess water, the electrolyte (mineral) content of the blood is diluted, resulting in low sodium levels in the blood, a condition called hyponatremia. Endurance athletes, such as marathon runners who drink large amounts of water, are at higher risk of hyponatremia. In general, though, drinking too much water is rare in healthy adults who eat an average American diet.

Article By: Beauty Wellness News

 

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EWG: Neutrogena is the #1 Sunscreen to Avoid

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The sunscreen market is a $1.3 billion industry, according to some estimates, and while the product is extremely important to maintain our health, some sunscreens do a much better job than others.

In fact, some sunscreens may do more harm than good.

The Environmental Working Group (EWG) has released their 2015 guide to sunscreen, and among the worst brands for sun protection is the number one culprit for toxicity and false advertising, Neutrogena.

“Neutrogena’s advertising hype is further from reality than any other major brand we studied. It claims to be the “#1 dermatologist recommended suncare brand, yet all four products highlighted on Neutrogena’s suncare web page rate 7, in the red – worst – zone in our database,” says EWG.

Not only do many Neutrogena sunscreens contain harmful chemicals like oxybenzone and methylisothiazolinone – we’ll get to those later – but their advertised SPF levels of over 70 have been debunked by the U.S. Food and Drug Administration. According to the federal department, SPF levels max out at about 50. Europe, Australia and Japan have already banned brands from advertising SPF levels over 50.

Harmful chemicals and preservatives

EWG states 80 per cent of Neutrogena sunscreens contain oxybenzone, “a hormone-disrupting sunscreen filter” and 33 per cent contain retinyl palmitate, “a form of vitamin A linked to skin damage”.

Oxybenzone

Oxybenzone is part of a class of aromatic ketones called benzophenones and is used in many sunscreens, hair sprays, cosmetics and nail polishes. It is also used in plastics to absorb ultraviolet light. With its use in sunscreen as a broad-spectrum UVB and and short-wave UVA protector, it is acts as a endocrine disruptor.

Endocrine disruptors like oxybenzone interfere with the hormone system, potentially causing cancer, birth defects and developmental disorders. A 2008 study looking at the effects of oxybenzone on juvenile rainbow trout and Japanese medaka found that those samples exposed to the ketone produced a decreased number of eggs, a smaller percentage of fertilized eggs and a smaller percentage of hatched, or viable, eggs.

According to EWG, oxybenzone acts like estrogen in the body and alters sperm production in males. It is also associated with endometriosis in women and may cause fertility problems.

Oxybenzone is detected in nearly every American and found in mothers’ milk.

Retinyl Palmitate

Retinyl palmitate is a form of vitamin A used in sunscreens and has been found to accelerate cancer in high doses applied to the skin. While the evidence is not definitive, says EWG, it is troubling. A U.S. government study found that it “may speed the development of skin tumors and lesions when applied to the skin in the presence of sunlight.”

Vitamin A, or Retinol, is also used in many skin products that promise to slow the signs of aging, however its controversy as an ingredient in sunscreen is due to its effects when exposed to sunlight. The harmful effects of retinyl palmitate include brittle nails, hair loss, liver damage, osteoporosis and hip fractures. Norwegian health authorities have also urged women pregnant or breastfeeding to avoid any products with vitamin A due to the skeletal birth defects it may cause.

Environmental Working Group’s list of the worst sunscreens (in alphabetical order):

(But remember, any sunscreen is better than no sunscreen)

11 Worst Spray Sunscreens:

spray-sunscreen

  • Banana Boat Clear UltraMist Ultra Defense MAX Skin Protect Continuous Spray Sunscreen, SPF 110
  • Coppertone Sport High Performance AccuSpray Sunscreen, SPF 70
  • Coppertone Sport High Performance Clear Continuous Spray Sunscreen, SPF 100+
  • CVS Clear Spray Sunscreen, SPF 100
  • CVS Sheer Mist Spray Sunscreen, SPF 70
  • CVS Sport Clear Spray Sunscreen, SPF 100+
  • CVS Wet & Dry Sunscreen Spray, SPF 85
  • Neutrogena Fresh Cooling Sunscreen Body Mist, SPF 70
  • Neutrogena Ultra Sheer Body Mist Sunscreen Spray, SPF 100+
  • Neutrogena Ultra Sheer Body Mist Sunscreen Spray, SPF 70
  • Neutrogena Wet Skin Sunscreen Spray, SPF 85+

12 Worst Sunscreen Lotions:

lotions

  • Banana Boat Sport Performance Sunscreen Lotion, SPF 100
  • Coppertone Sport High Performance Sunscreen Lotion, SPF 100
  • Coppertone Sport High Performance Sunscreen, SPF 75
  • Coppertone Sport Sunscreen Stick, SPF 55
  • Coppertone Ultra Guard Sunscreen Lotion, SPF 70+
  • CVS Sport Sunstick Sunscreen, SPF 55
  • CVS Sun Lotion Sunscreen, SPF 100
  • CVS Sun Lotion Sunscreen, SPF 70
  • Neutrogena Ultra Sheer Daily Liquid Sunscreen, SPF 70
  • NO-AD Sunscreen Lotion, SPF 60
  • NO-AD Sunscreen Lotion, SPF 85
  • Ocean Potion Protect & Nourish Sunscreen Lotion, SPF 70

11 Worst Sunscreens for Kids:

kids

  • Banana Boat Clear UltraMist Kids Max Protect & Play Continuous Spray Sunscreen, SPF 110
  • Coppertone Kids Sunscreen Lotion, SPF 70
  • Coppertone Kids Sunscreen Stick, SPF 55
  • Coppertone Kids Wacky Foam Foaming Lotion Sunscreen, SPF 70+
  • Coppertone Water Babies Sunscreen Lotion, SPF 70+
  • Coppertone Water Babies Sunscreen Stick, SPF 55
  • Equate Kids Sunscreen Stick, SPF 55
  • Kroger Baby Sunscreen Lotion, SPF 70
  • Kroger Kids Sunscreen Lotion, SPF 70
  • Neutrogena Wet Skin Kids Beach & Pool Sunblock Spray, SPF 70+
  • Up & Up Kid’s Sunscreen Stick, SPF 55 J

EWG’s Best Sunscreen List (in alphabetical order):

Products from the following brands meet EWG criteria:

  • 100% Pure
  • Adorable Baby
  • Alba Botanica
  • All Terrain
  • Allure
  • Arbonne
  • Aubrey Organics
  • Ava Anderson NonToxic
  • Babo Botanicals
  • Baby Pibu
  • Babyganics
  • Babyhampton
  • Babytime! by Episencial
  • Badger
  • Bare Belly Organics
  • Beautycounter
  • Belli
  • Belly Buttons & Babies
  • Beyond Coastal
  • Biosolis
  • Block Island Organics
  • Blue Lizard
  • Bull Frog
  • BurnOut
  • Burt’s Bees
  • Butterbean
  • California Baby
  • California Naturel
  • Celadon Road
  • Consonant Skincare
  • COOLA
  • Coral Safe
  • CoTZ
  • CyberDERM
  • derma e
  • DHC
  • Dr. Mercola
  • Earth’s Best
  • Elemental Herbs
  • EltaMD
  • Goddess Garden
  • Grahams Natural Alternatives
  • HeadHunter
  • Jan Marini
  • Jason Natural Cosmetics
  • Jersey Shore Sun
  • JOHN MASTERS ORGANICS
  • Juice Beauty
  • Just Skin Food
  • KINeSYS
  • La Roche-Posay
  • Lavanila
  • Lemongrass Spa
  • Loving Naturals
  • Luzern Laboratories
  • MD Moms
  • MD Skincare
  • MDSolarSciences
  • Melvita
  • Mustela
  • MyChelle
  • Naked Turtle
  • Nature’s Gate
  • NIA24
  • Nine Naturals
  • Nurture My Body
  • Poofy Organics
  • Radical Skincare
  • Raw Elements USA
  • RevaleSkin
  • Rocky Mountain Sunscreen
  • Safe Harbor
  • Sensitive Skin Clinic
  • Seventh Generation
  • SkinCeuticals
  • Solar Protection Formula
  • Solbar
  • Star Naturals
  • Substance
  • Sun Bum
  • Sunology
  • Suntegrity Skincare
  • sunumbra
  • Sweetsation Therapy
  • The Honest Company
  • thinkbaby
  • thinksport
  • Tropical Sands
  • TruBaby
  • True Natural
  • TruKid
  • UV Natural
  • Vanicream
  • Yes To Cucumbers

EWG Sunscreen Guide – http://www.ewg.org/2015sunscreen/

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Article By: Vancity Buzz

Dietary fiber: Essential For a Healthy Diet

Assortment of High Fiber Foods

Eat more fiber. You’ve probably heard it before. But do you know why fiber is so good for your health?

Dietary fiber — found mainly in fruits, vegetables, whole grains and legumes — is probably best known for its ability to prevent or relieve constipation. But foods containing fiber can provide other health benefits as well, such as helping to maintain a healthy weight and lowering your risk of diabetes and heart disease.

Selecting tasty foods that provide fiber isn’t difficult. Find out how much dietary fiber you need, the foods that contain it, and how to add them to meals and snacks.

What is dietary fiber?

Dietary fiber, also known as roughage or bulk, includes all parts of plant foods that your body can’t digest or absorb. Unlike other food components, such as fats, proteins or carbohydrates — which your body breaks down and absorbs — fiber isn’t digested by your body. Instead, it passes relatively intact through your stomach, small intestine, colon and out of your body.

Fiber is commonly classified as soluble (it dissolves in water) or insoluble (it doesn’t dissolve):

  • Soluble fiber. This type of fiber dissolves in water to form a gel-like material. It can help lower blood cholesterol and glucose levels. Soluble fiber is found in oats, peas, beans, apples, citrus fruits, carrots, barley and psyllium.
  • Insoluble fiber. This type of fiber promotes the movement of material through your digestive system and increases stool bulk, so it can be of benefit to those who struggle with constipation or irregular stools. Whole-wheat flour, wheat bran, nuts, beans and vegetables, such as cauliflower, green beans and potatoes, are good sources of insoluble fiber.

Most plant-based foods, such as oatmeal and beans, contain both soluble and insoluble fiber. However, the amount of each type varies in different plant foods. To receive the greatest health benefit, eat a wide variety of high-fiber foods.

Benefits of a high-fiber diet

A high-fiber diet has many benefits, which include:

  • Normalizes bowel movements. Dietary fiber increases the weight and size of your stool and softens it. A bulky stool is easier to pass, decreasing your chance of constipation. If you have loose, watery stools, fiber may also help to solidify the stool because it absorbs water and adds bulk to stool.
  • Helps maintain bowel health. A high-fiber diet may lower your risk of developing hemorrhoids and small pouches in your colon (diverticular disease). Some fiber is fermented in the colon. Researchers are looking at how this may play a role in preventing diseases of the colon.
  • Lowers cholesterol levels. Soluble fiber found in beans, oats, flaxseed and oat bran may help lower total blood cholesterol levels by lowering low-density lipoprotein, or “bad,” cholesterol levels. Studies also have shown that fiber may have other heart-health benefits, such as reducing blood pressure and inflammation.
  • Helps control blood sugar levels. In people with diabetes, fiber — particularly soluble fiber — can slow the absorption of sugar and help improve blood sugar levels. A healthy diet that includes insoluble fiber may also reduce the risk of developing type 2 diabetes.
  • Aids in achieving healthy weight. High-fiber foods generally require more chewing time, which gives your body time to register when you’re no longer hungry, so you’re less likely to overeat. Also, a high-fiber diet tends to make a meal feel larger and linger longer, so you stay full for a greater amount of time. And high-fiber diets also tend to be less “energy dense,” which means they have fewer calories for the same volume of food.

Another benefit attributed to dietary fiber is prevention of colorectal cancer. However, the evidence that fiber reduces colorectal cancer is mixed.

How much fiber do you need?

How much fiber do you need each day? The Institute of Medicine, which provides science-based advice on matters of medicine and health, gives the following daily recommendations for adults:

Age 50 or younger Age 51 or older
Men 38 grams 30 grams
Women 25 grams 21 grams

Your best fiber choices

If you aren’t getting enough fiber each day, you may need to boost your intake. Good choices include:

  • Whole-grain products
  • Fruits
  • Vegetables
  • Beans, peas and other legumes
  • Nuts and seeds

Refined or processed foods — such as canned fruits and vegetables, pulp-free juices, white breads and pastas, and non-whole-grain cereals — are lower in fiber. The grain-refining process removes the outer coat (bran) from the grain, which lowers its fiber content. Similarly, removing the skin from fruits and vegetables decreases their fiber content.

Fiber supplements and fortified foods

Whole foods rather than fiber supplements are generally better. Fiber supplements — such as Metamucil, Citrucel and FiberCon — don’t provide the variety of fibers, vitamins, minerals and other beneficial nutrients that foods do.

However, some people may still need a fiber supplement if dietary changes aren’t sufficient or if they have certain medical conditions, such as constipation, diarrhea or irritable bowel syndrome. Always check with your doctor if you feel you need to take fiber supplements.

Fiber is also added to some foods. However, it’s not yet clear if added fiber provides the same health benefits as naturally occurring sources.

Tips for fitting in fiber

Need ideas for adding more fiber to your meals and snacks? Try these suggestions:

  • Jump-start your day. For breakfast choose a high-fiber breakfast cereal — 5 or more grams of fiber a serving. Opt for cereals with “whole grain,” “bran” or “fiber” in the name. Or add a few tablespoons of unprocessed wheat bran to your favorite cereal.
  • Switch to whole grains. Consume at least half of all grains as whole grains. Look for breads that list whole wheat, whole-wheat flour or another whole grain as the first ingredient on the label. Look for a brand with at least 2 grams of dietary fiber a serving. Experiment with brown rice, wild rice, barley, whole-wheat pasta and bulgur.
  • Bulk up your baked goods. Substitute whole-grain flour for half or all of the white flour when baking. Whole-grain flour is heavier than white flour. In yeast breads, use a bit more yeast or let the dough rise longer. When using baking powder, increase it by 1 teaspoon for every 3 cups of whole-grain flour. Try adding crushed bran cereal, unprocessed wheat bran or uncooked oatmeal to muffins, cakes and cookies.
  • Mix it up. Add pre-cut fresh or frozen vegetables to soups and sauces. For example, mix chopped frozen broccoli into prepared spaghetti sauce or toss fresh baby carrots into stews.
  • Get a leg up with legumes. Beans, peas and lentils are excellent sources of fiber. Add kidney beans to canned soup or a green salad. Or make nachos with refried black beans, lots of fresh veggies, whole-wheat tortilla chips and salsa.
  • Eat fruit at every meal. Apples, bananas, oranges, pears and berries are good sources of fiber.
  • Make snacks count. Fresh fruits, raw vegetables, low-fat popcorn and whole-grain crackers are all good choices. An occasional handful of nuts or dried fruits also is a healthy, high-fiber snack — although be aware that nuts and dried fruits are high in calories.

High-fiber foods are good for your health. But adding too much fiber too quickly can promote intestinal gas, abdominal bloating and cramping. Increase fiber in your diet gradually over a period of a few weeks. This allows the natural bacteria in your digestive system to adjust to the change.

Also, drink plenty of water. Fiber works best when it absorbs water, making your stool soft and bulky.

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Article By: Beauty & Wellness News ~ Arbonne