Any physical activity that places too much or unusual strain on the muscles can lead to soreness. Everyone can experience muscle soreness, even people who exercise regularly and have good physical fitness.

Muscle soreness can be uncomfortable and disruptive. However, the pain typically disappears within a few days.

This article outlines the causes of muscle soreness and the typical duration of symptoms. We also list the treatments that may help to relieve muscle soreness, along with research into their effectiveness.

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During physical activity, the body's muscles extend and contract to support movement. Prolonged or repetitive physical activity can overexert the muscles. This activity can lead to muscle soreness.

Overexertion and muscle soreness are more likely to occur after physical activity that differs from normal. This could be due to:

• exercising more often than usual
• doing higher intensity workouts
• performing longer workouts
• introducing new exercises to a routine

Muscle soreness usually occurs several hours after physical activity. For this reason, doctors refer to the condition as delayed onset muscle soreness (DOMS). Most people experience DOMS at some point, regardless of their physical fitness.

The exact cause of DOMS is still unclear. Some experts believe it may be due to microscopic tears in the muscle fibers, which can develop during exercise. They believe that muscle soreness is the result of the body healing these tears. DOMS is not due to a buildup of lactic acid in the muscles.

According to the American College of Sports Medicine (ACSM), muscle soreness usually begins 12–24 hours following exercise. The muscle soreness then tends to peak around 24–72 hours after the exercise. After this time, the pain should start to go away.

The level of soreness a person feels during DOMS depends on the type, duration, and frequency of the activity that caused the pain.

It is possible to continue exercising with muscle soreness, but it can be uncomfortable.

Sharp pains that occur immediately after activity could be a sign of injuries, such as strains or sprains. These injuries are the result of a muscle, tendon, or ligament becoming stretched or torn and are more severe than DOMS, possibly requiring medical attention.

Muscle soreness is normal and rarely requires medical attention. In most cases, symptoms go away on their own within a few days. In the meantime, it is best to avoid putting too much strain on the injured muscles.

People sometimes recommend the following treatments to alleviate muscle soreness following exercise:

Massage: A qualified sports massage therapist or physiotherapist can provide massages for alleviating muscle soreness. Massages increase blood flow to the injured area, which may promote healing and help to relieve the pain.

Heat therapy: Taking a warm bath or applying heat pads can also stimulate blood flow to the injured muscles. Heat therapy tends to offer only temporary symptom relief.

Cold therapy: Cold packs or immersion in cold water can reduce inflammation and swelling in the muscles. Cold therapy is, therefore, useful as a longer-term treatment for muscle injuries.

Light exercise: Keeping the muscles active may help to reduce pain. It is important to keep the intensity light and avoid movements that put too much strain on injured muscles. Examples of light exercises include walking and gentle stretching.

Pain medication: Over-the-counter nonsteroidal anti-inflammatory drugs (NSAIDs) can help to reduce muscle inflammation and associated pain.

A 2012 meta-analysis investigated the effectiveness of four popular DOMS treatments. The meta-analysis included 35 studies, each of which investigated one of the following treatments:

• massage
• cold therapy, or "cryotherapy"
• stretching
• light exercise

The meta-analysis revealed that massage was effective in treating the signs and symptoms of DOMS in some people. However, the effect was small and was not significant across the group as a whole. There was no evidence to support the use of cryotherapy, stretching, or light exercise in treating DOMS.

A 2011 meta-analysis also found that stretching before or after exercise does not lead to a noticeable reduction in DOMS.

A 2016 meta-analysis investigated whether a type of cryotherapy called cold water immersion (CWI) helps to alleviate muscle soreness. The results showed that CWI was slightly more effective than no treatment. Bathing in water temperatures between 11°C–15°C for 11–15 minutes provided the best results.

Overall, these studies indicate that there are few scientifically proven treatments for DOMS. Those that are effective appear to provide only a slight benefit. Nonetheless, some people may find the treatments helpful.

Importantly, while a treatment may help to alleviate pain, it will not undo the underlying muscle damage or improve muscle function.

While it is not possible to completely prevent DOMS, a person can take steps to reduce the severity of symptoms.

According to the ACSM, the best way to do this is to build up slowly to any changes in exercise routines. This cautious approach will give the muscles time to adapt to the changes they are experiencing.

Physical activity can sometimes lead to DOMS. The symptoms of DOMS usually appear several hours after physical activity and may last up to 72 hours.

While DOMS can be uncomfortable, it does not require medical attention. People sometimes recommend home remedies to alleviate the symptoms, but there is little scientific evidence to support this. It may be necessary to try multiple treatments before finding one that helps in some way.

People may experience a sharp pain during or immediately after physical activity. This sensation could signal a more serious injury, such as a strain or sprain. People should see a doctor if the pain persists or worsens.

Obstructive sleep apnea is a condition in which a person's upper airways become partially or completely blocked. This obstruction causes the person to experience pauses in breathing while they sleep, usually due to the relaxation of the muscles in the back of the throat. These are the muscles that help keep the airways open.

There are two main types of sleep apnea: obstructive sleep apnea and central sleep apnea. In people with central sleep apnea, breathing disruption relates to brain function, and it is usually a symptom of a severe illness.

In this article, we focus on obstructive sleep apnea. Keep reading to learn more about the causes and diagnosis of obstructive sleep apnea, as well as six home remedies that may help.

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According to the National Sleep Foundation, an estimated 18 million adults and 10–20% of children who snore in the United States have obstructive sleep apnea.

Those with moderate or severe sleep apnea should seek medical treatment to avoid complications, which can include heart disease and high blood pressure.

People with mild sleep apnea may also benefit from medical treatment, but the evidence on this subject remains inconclusive. There is no clear cutoff point for classifying sleep apnea as severe rather than moderate and for determining whether it requires medical treatment.

The following are examples of some natural remedies that a person can use at home, usually to treat mild obstructive sleep apnea.

1. Weight loss techniques

For some people, carrying excess body weight can increase the likelihood of sleep apnea. In particular, excess fat in or around the neck can potentially impair a person's breathing and worsen sleep apnea.

Losing excess weight could be a good first step in treating obstructive sleep apnea. Some steps that a person can take to lose weight include:

• reducing the intake of processed and fast foods
• engaging in regular physical activity for at least 30 minutes each day
• minimizing the consumption of high sugar beverages

Read about 10 great tips for weight loss here.

2. Healthful lifestyle changes

In addition to lifestyle changes that promote weight loss, other health changes could help a person reduce the symptoms of sleep apnea.

Some examples of healthful lifestyle changes include:

• refraining from smoking, which can lead to swelling in the upper airways, resulting in sleep apnea
• refraining from drinking alcohol as it can relax the throat muscles and increase the likelihood of snoring
• taking over-the-counter allergy medications or nasal decongestants to increase airflow by reducing swelling and fluid buildup in the nasal passages

These habits can help reduce the number of apnea episodes and the associated symptoms in some people with sleep apnea.

3. Side sleeping position

One of the most common approaches to home remedies for sleep apnea is a body positioning pillow or another similar device. These positioners work by keeping a person from sleeping on their back. People who have obstructive sleep apnea are more likely to have episodes when they sleep on their back.

One example is a side sleeping backpack, which is a vest-like clothing item that has a bulging part on the back. If a person tries to roll over onto their back when wearing the backpack, they cannot maintain the position and must turn to one side or another.

Some people may prefer to make their own positioner by securing a tennis ball or another item onto their back that keeps them from turning while sleeping.

However, in one small study, half of the participants snored more frequently when using the positioner. Chronic snoring can damage the tissues in the upper airways, so this may not be a good solution for everyone.

4. Raise the head of the bed

Sleeping with the head of the bed at an angle of about 60 degrees may help reduce the number of apnea episodes. This solution may be effective for people who have sleep apnea that worsens when they lie on their back but who find it difficult to sleep on their side.

People will be able to achieve this position by sleeping in a bed or chair that has an adjustable upper portion. Alternatively, they can use pillows or purchase a body wedge for their torso to keep their head elevated.

You can purchase a body wedge pillow for sleep apnea here.

5. Didgeridoo playing

While this remedy may seem unusual at best, some data exist to back it up. A small study featuring in BMJ found that participants who played the didgeridoo had reduced daytime sleepiness and apnea episodes compared with people who did not play.

It is important to note, however, that this study had just 25 participants.

The didgeridoo is a wooden wind instrument from Australia. Playing the didgeridoo requires using a special breathing technique that may help strengthen the muscles in the upper airway. In this way, practicing the instrument may reduce sleep apnea episodes.

6. Oral or dental appliances

Another home remedy for sleep apnea is wearing an oral device that holds the tongue or jaw in a certain position to help facilitate better breathing.

However, in most cases, an oral device will require a prescription, and a dental professional who has training in sleep medicine will need to fit it.

Doctors have identified several factors that contribute to obstructive sleep apnea. These include:

• being aged 40 years and older
• being overweight
• having a family history of sleep apnea
• heavy alcohol consumption
• having a large overbite
• having a large tongue, tonsils, or uvula
• having a small jaw
• smoking

Most people who have obstructive sleep apnea snore. They may have a partner or loved one who tells them that they snore loudly. Even if a person with sleep apnea does not snore, they may experience other symptoms, such as excessive daytime sleepiness, problems concentrating, or memory problems.

A person may wish to discuss their symptoms with a doctor, who will usually recommend a sleep study. The study may require the person to spend the night at a special facility, where medical professionals will monitor how often they stop breathing while sleeping, as well as their oxygen saturation and heart rate. However, home sleep tests are also a possibility and are increasing in use.

A person should note that snoring does not necessarily mean that they have sleep apnea.

Although snoring is an indicator of sleep apnea, a sleep study can help a doctor determine whether a person has enough episodes of disordered breathing, or stoppages in breathing, for sleep apnea to be present.

If a person has problems with excessive daytime sleepiness — for example, if they fall asleep at work or school — they should see their doctor. They should also see their doctor if a loved one witnesses them frequently stopping breathing while they sleep.

Sleep apnea can be a serious condition. When a person stops breathing, the heart works overtime to pump blood through the body to provide the oxygen that the body does not get during apnea episodes. This extra work can damage the heart and lead to high blood pressure and heart rhythm problems.

Traditionally, doctors treat sleep apnea by having a person wear a special device called a continuous positive airway pressure (CPAP) machine. This machine fits over the mouth or nose and provides extra positive airway pressure to keep the airways from collapsing while a person sleeps.

Doctors may also recommend surgery to treat sleep apnea, especially in children with enlarged tonsils and adenoids. A doctor can remove these larger structures at the back of the throat to improve airflow.

Learn more about sleep apnea and its potential complications here.

Sleep apnea is a condition that can affect a person's quality of life and physical health.

Home remedies, such as healthful lifestyle changes and elevating the head at night, may help reduce episodes of apnea.

However, if a person has moderate or severe sleep apnea, they should see a doctor. They will probably need to wear a CPAP device to support their breathing.

The Noom diet is a personalized weight loss plan available through the phone app of the same name. The app's creators claim that it helps people reach their personal weight goals.

The Noom app provides its users with a personalized diet plan and access to a health coach.

People can also use the app to record their diet and exercise habits, and to discuss their weight loss journey on Noom's social platform.

In this article, we explore the Noom diet and outline the research into its effectiveness.

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Noom is an app designed to help people lose weight, get fit, and stay healthy. It uses a unique traffic light system to rank foods based on how many calories they contain.

"Green" foods such as spinach and broccoli are the least nutrient dense, whereas "red" foods contain more calories and should make up less of a portion.

Using these data, the app's creators develop personalized weight loss plans that they claim can help deliver long lasting weight loss results.

To get a personalized weight loss plan, a person will need to purchase a subscription and answer some questions on the Noom website or app. The algorithm will then design a weight loss plan to fit the person's needs.

Shortly after a person logs in for the first time, the app will pair them with an appropriate health coach. The coach will provide relevant dietary information and advice to help the person achieve their weight goals.

Apps such as Noom encourage people to self-monitor their weight loss on a regular basis. One 2017 study found that people who frequently and consistently record their dietary habits experience more consistent and long-term weight loss.

However, self-monitoring weight loss is a practice that tends to decrease quickly over time. To prevent this, the Noom app provides features to motivate self-monitoring.

These features include access to a health coach and access to a social platform, where people can discuss their weight loss challenges and successes with other users.

Research into the Noom app

In 2016, some researchers conducted a study of the effectiveness of the Noom app. The study analyzed data from Noom users who recorded their diet at least twice per month for 6 months.

Of 35,921 Noom users, 77.9% reported a reduction in body weight while using the app. The researchers found that users who monitored their weight and dietary habits more frequently experienced more consistent weight loss.

A separate study, also from 2016, used Noom to deliver a diabetes prevention program (DPP) to 43 participants with prediabetes. At the start of the study, each participant had either overweight or obesity. The purpose of the study was to investigate the efficacy of the DPP in promoting weight loss among the participants.

The participants had experienced significant weight loss by week 16 and week 24 of using the DPP. Of the 36 participants who completed the study, 64% lost more than 5% of their body weight.

However, one limitation of the study is that it did not compare the Noom diet with any other app or diet. It is therefore difficult to know whether or not the Noom diet is more effective than other weight loss strategies.

A limitation of the Noom app is that it does not allow the user to record information on nutrients other than calories. However, a healthful diet should contain a good amount of micronutrients, such as vitamins and minerals.

As a result of this limitation, people using the Noom app will have limited information on the healthfulness of their food choices. It also means that doctors and dietitians may be reluctant to recommend the app.

Additionally, some Noom coaches do not have certification from the National Board for Health & Wellness Coaching. Coaches with this certification need to meet the minimum standard of knowledge and skills required for health and wellness coaching.

Coaches without this certification may offer inappropriate advice.

Also, people who have a complicated medical history should take extra care when using Noom and similar weight loss apps. These people should seek additional weight loss advice from a doctor, dietitian, or other healthcare professional.

Noom is a weight loss app that provides access to a health coach and a personalized weight loss plan. Its creators claim that these tools, plus its accurate food calorie counter, can help people reach their individual weight goals.

So far, research suggests that the Noom app can be an effective aid to weight loss. However, the research has not yet compared Noom with other weight loss apps or methods.

People with underlying health conditions should take extra care when using Noom or similar weight loss apps. Such people may require the advice of a doctor or dietitian to ensure safe weight loss.

Aerobic exercise reduces the risk of many health conditions, ranging from heart disease to dementia. Although all forms of physical activity provide some benefits, aerobic exercise is particularly effective because it causes the heart and lungs to work harder than usual.

National physical activity guidelines recommend at least 150 minutes of aerobic activity per week.

Some examples of aerobic exercise include:

• running
• cycling
• walking
• swimming
• aerobics classes

In this article, we discuss some of the benefits that aerobic exercise offers the body and brain.

Aerobic exercise benefits the body in many different ways. These include:

1. Preventing heart disease

Aerobic exercise is essential for keeping the heart, lungs, and blood vessels healthy. Regular aerobic exercise can help prevent heart disease and reduce the risk of death from this condition.

2. Maintaining a healthy weight

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People wishing to lose weight will need to ensure that they burn more calories than they consume, resulting in a caloric deficit.

Aerobic exercise causes the body to burn calories for energy. It is a great way to push the body into a caloric deficit, leading to weight loss. However, to reach a caloric deficit, most people will also need to reduce the number of calories that they consume.

Read more about the differences between cardio and weightlifting for weight loss.

3. Controlling blood sugar levels

Keeping blood sugar levels under control is important for reducing the risk of type 2 diabetes. It is essential for people with diabetes to keep their blood sugar levels within a healthy range. High blood sugar can damage blood vessels and lead to heart disease.

Insulin is necessary for regulating blood sugar. Aerobic exercise can increase insulin sensitivity so that the body requires less insulin to control blood sugar levels.

During exercise, the muscles also use glucose from the blood. In this way, exercise helps prevent blood sugar levels from rising too high.

4. Lowering blood pressure

High blood pressure puts stress on the blood vessels and heart. Over time, this can have serious consequences, such as increasing the risk of a heart attack or stroke.

Aerobic exercise can help keep blood pressure within a healthy range. A review of 391 trials in the British Journal of Sports Medicine found that exercise is as effective as blood pressure medications in reducing high blood pressure.

5. Preventing and managing stroke

A stroke occurs when the blood supply to an area of the brain becomes obstructed. It can have serious and life threatening consequences. Regular aerobic exercise reduces the risk of a stroke by keeping the blood vessels and heart healthy.

It is also important for people who have had a stroke to stay as active as possible to support recovery and reduce the risk of another stroke. A doctor will advise a person on the best way to build up activity and start exercising again after a stroke.

6. Increasing lifespan

Aerobic exercise has such a broad range of health benefits that it helps people live longer. Higher levels of aerobic activity reduce the risk of death, regardless of the intensity of the activity.

7. Improving physical functioning

The ability to perform tasks for daily living is important in maintaining independence and well-being. Aerobic exercise improves the physical capabilities that are necessary for a person to function on a daily basis. Physical fitness also helps prevent falls and the resulting injuries.

Aerobic exercise also benefits the brain in the following ways:

1. Reducing the risk of dementia

Regular aerobic exercise is one of the most effective methods of preventing Alzheimer's disease, the most common form of dementia.

Research has shown that people with higher levels of physical activity have a lower risk of cognitive decline and dementia.

2. Helping with symptoms of depression and anxiety

Several clinical trials have found that aerobic exercise reduces symptoms in people with depression and anxiety disorders. Aerobic exercise also improves physical fitness, which may help prevent the onset of depression and anxiety disorders.

3. Enhancing cognitive performance

While aerobic exercise may delay cognitive decline in later life, it can also boost thought processes in children and adolescents.

Several studies have found evidence to suggest that aerobic exercise and physical fitness have links with better grades at school and improved performance on cognitive tasks, such as memory tests.

4. Improving brain health

Aerobic exercise causes many biological processes that help the brain function. The authors of a recent review article concluded that aerobic exercise could:

• increase the size and function of key brain regions, such as the hippocampus
• help the brain control responses to stress
• reduce inflammation
• increase resistance to oxidative stress

These changes are likely to contribute to the benefits of exercise on mental health and cognition.

Aerobic exercise is generally safe for most people. To avoid injuries, it is always a good idea to discuss exercise regimens with a professional.

People who have chronic health conditions should check with a doctor that their exercise plan is suitable. In some cases, people with heart conditions or high blood pressure may need to avoid high intensity exercise.

Read more about the general health benefits of exercise here.

Aerobic exercise provides a wide range of benefits for the body and brain.

National physical activity guidelines recommend at least 150 minutes of moderate intensity or 75 minutes of high intensity aerobic activity every week. Getting more exercise than this will likely have additional benefits.

For some people, it may be difficult to find time for sports or regular visits to the gym. However, making small changes to daily routines can help these individuals reach the recommended amount of physical activity. For example, they could take the stairs instead of the lift or, when possible, try walking instead of driving.

Resistant starches are starches that the body cannot break down to use for energy. Instead, these starches pass through the digestive system either partially or entirely. Resistant starch is different than fiber, but it acts in a very similar way.

Starch is a type of carbohydrate that comprises a long chain of sugar molecules. The body can usually break down starches very easily and use this sugar for energy. These starches exist in many different plant foods, including potatoes, rice, and corn.

Various types of resistant starch occur in different foods, and adding them to the diet may have some digestion-related health benefits. Keep reading to learn more.

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Resistant starch is an umbrella term that includes four or five different types of starch.

The different types of resistant starch vary in either their physical structure or the reasons why they are resistant to digestion.

Many foods will contain more than one type of resistant starch, depending on how a person cooks them or when they choose to eat them.

Type 1

Type 1 resistant starch remains stuck to the fibrous cell walls of the food that the person eats. The person cannot physically digest the fiber or the starch itself. Type 1 resistant starch is abundant in legumes, seeds, and many grains.

Type 2

Type 2 resistant starch is more common in some raw foods and has a specific structure that makes it difficult for people to digest. For instance, a slightly unripe banana would be higher in type 2 resistant starch than a fully ripe banana.

Type 3

Type 3 resistant starch is a highly resistant starch that forms during the process of heating and then cooling starchy foods. For instance, allowing rice or potatoes to cool after cooking them will turn some of the starches into highly resistant starch.

Type 4

Type 4 resistant starches are processed and modified forms of starch. These resistant starches are entirely artificial.

Type 5

Type 5 resistant starch is starch that has bonded with a type of fat, changing its structure and making it more resistant to digestion.

In the body, resistant starch acts very similarly to some types of fiber. These starches pass through the small intestine without undergoing digestion, allowing them to feed the bacteria in the colon.

As digestive bacteria play a crucial role in overall health, it is important to find ways to feed and keep them healthy.

Improved digestive and colon health

When resistant starches arrive in the colon, they feed healthy bacteria, which turn these starches into a few different short-chain fatty acids. These fatty acids include butyrate, which is an important component for the cells of the colon.

Butyrate reduces the levels of inflammation in the colon. In doing this, it can help protect against issues relating to the digestive system, such as ulcerative colitis and inflammatory colorectal cancer.

In theory, butyrate may also help with other inflammatory issues in the bowel, such as:

While these potential benefits are promising, most of the research to date has involved animals rather than humans. High quality human studies are necessary to help support these claims.

Improved insulin sensitivity

Eating resistant starch may help improve insulin sensitivity in some people. This possible benefit is very important because lower insulin sensitivity may play a role in several disorders, including obesity, diabetes, and even heart disease.

One study found that men with overweight or obesity who ate 15–30 grams (g) of resistant starch each day had increased insulin sensitivity compared with men who did not eat these starches.

However, the female participants did not experience these effects. The authors call for more research to determine the reason for this difference.

Feeling more full

Eating more resistant starch may also help people feel full. A 2017 study found that eating 30 g of resistant starch a day for 6 weeks helped decrease hormones that cause hunger in healthy people with overweight. Eating more resistant starch also increased compounds that help a person feel less hungry in the morning.

Including resistant starch in the diet may, therefore, aid weight loss efforts by increasing the amount of time for which a person feels satisfied after a meal. This increased satiety could prevent unnecessary snacking and excessive calorie intake.

Although fiber and resistant starch differ in their molecule structure, the effects that they have on the body are very similar. As a result, many people classify resistant starch as a form of fiber.

Both resistant starch and fiber are types of carbohydrates that the body has trouble breaking down.

In the large intestine, resistant starch acts the same as fiber. It feeds healthy bacteria and promotes the fermentation that creates healthful byproducts, such as butyrate.

Also, like fiber, resistant starch increases stool bulk and can help with bowel movement speed. Due to this, resistant starch might also help alleviate constipation.

Resistant starch acts similarly to fiber in the body, and it is a part of many everyday foods. As such, there is generally little risk of side effects when eating resistant starch.

However, eating higher levels of resistant starch may cause mild side effects, such as gas and bloating. The digestion of resistant starch may cause less gas than the digestion of some fibers, though.

Some individuals may also have allergies or reactions to specific foods that are high in resistant starch.

Read about the risks of eating too much fiber here.

Resistant starch is an important part of a healthy digestive system, and it may offer several protective effects. However, most of the research surrounding resistant starch is in its early stages.

Eating about 15–30 g of resistant starch each day may help protect the body against inflammation in the digestive system. It may also help keep a person satisfied after meals and increase insulin sensitivity.

Cooking high starch foods, such as pasta, rice, or potato, and then allowing them to cool before eating them is a simple way to get more resistant starch into the diet.

Constipation is an uncomfortable but common symptom. People who have constipation may experience additional symptoms, such as abdominal pain or nausea. Nausea is the queasiness and uncomfortable feeling in the stomach that makes a person feel as if they are going to vomit.

The National Institute of Diabetes and Digestive and Kidney Diseases (NIDDK), define constipation as painful, infrequent bowel movements that consist of hard, dry stools. The NIDDK estimate that constipation affects 16% of adults in the United States and 33% of adults over 60 years of age.

Keep reading to learn more about the links between constipation and nausea that some people also experience.

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Dietary and lifestyle changes, as well as a lack of physical exercise, can cause constipation in some people. However, chronic or recurring constipation may indicate a more serious underlying medical condition, such as an intestinal obstruction or inflammatory bowel disease (IBD).

Typically, conditions that cause constipation may also lead to nausea and other digestive symptoms.

Some possible causes of nausea due to constipation include:

Intestinal obstruction

An intestinal obstruction occurs when a blockage forms in the intestines, preventing the passage of digested food and waste materials.

An intestinal obstruction can be due to partially passed stools, inflammation, or a buildup of scar tissue after surgery. Sometimes, the intestines can get twisted around themselves, resulting in a condition doctors call volvulus.

Intestinal obstructions prevent the normal passage of stools, which can lead to constipation. People who have an intestinal obstruction may experience a wide range of symptoms, depending on the location and severity of the blockage.

An obstruction in the small intestine, near the stomach, can cause nausea and vomiting. If left untreated, an intestinal obstruction can cause serious complications, including:

• severe infection, such as sepsis
• bowel necrosis
• bowel perforation

Inflammatory bowel disease

IBD refers to a group of medical conditions that cause inflammation in the gastrointestinal (GI) tract. Common types of IBD include ulcerative colitis and Crohn's disease.

Inflammation that relates to IBD can cause numerous uncomfortable digestive symptoms, such as:

• diarrhea
• constipation
• partial bowel movements, or incomplete evacuation
• stomach pain
• nausea
• bloody stools

Irritable bowel syndrome

Irritable bowel syndrome (IBS) is a chronic condition that affects the large intestines, causing symptoms, such as:

• stomach pain and cramping
• excess gas or bloating
• constipation
• diarrhea

The effects of these IBS symptoms may lead to nausea.

The exact cause of IBS remains unknown. However, researchers have identified several potential underlying factors, such as:

Learn more about 10 signs of IBS here.

Side effects of laxatives or other medications

Certain over-the-counter and prescription medications can cause digestive problems, including constipation and nausea. People who develop constipation after starting a new medication should speak with their doctor.

Lubiprostone is a medication for treating constipation that relates to IBS. Nausea is one of the chief side effects, according to one 2014 article.

Laxatives can stimulate bowel movements and relieve constipation. However, these treatments can also have side effects, such as:

• nausea
• vomiting
• bloating
• diarrhea
• stomach pain
• headaches

The National Institutes of Health (NIH) list nausea as one of the main side effects of lactulose, a common laxative made from synthetic sugar.

People can develop constipation for numerous reasons, such as dietary changes, lack of exercise, and, in some cases, as a symptom of an underlying medical condition.

People with constipation may experience additional symptoms, including:

• pain during bowel movements
• difficulty in passing stools
• passing hard, dry, or lumpy stools
• incomplete evacuation, or feeling the need to pass stool even after visiting the bathroom
• fatigue
• decreased appetite
• unintentional weight loss

Treatments for constipation-associated nausea vary, depending on the underlying cause.

Doctors often prescribe medication to treat symptoms of IBS and IBD.

Dietary and lifestyle changes can help relieve occasional constipation and even reduce IBS and IBD flare-ups.

In the beginning, people may want to avoid foods and beverages that may upset the digestive system. These can include:

• processed foods
• high fat foods
• carbonated drinks
• caffeinated beverages
• dairy products
• red meat

Keeping a food diary can help people identify which foods trigger constipation or nausea. Identifying potential food intolerances can help someone avoid them in the future.

Learn more about the types of food a person should avoid if they have an IBS.

Eating more fiber and staying hydrated can help relieve constipation. Fiber adds bulk to stool, and water keeps them soft, which makes stool easier to pass.

Getting enough physical activity also helps promote regular bowel movements. However, hitting the gym may be the last thing on someone's mind when they feel nauseous or constipated. If this is the case, they may want to try going for a gentle walk after a meal.

Read about some home remedies that may alleviate constipation here.

If a person's symptoms do not improve after implementing some of these lifestyle and dietary changes, they may want to consider seeing a doctor or other healthcare professional.

People should seek immediate medical attention if they experience constipation or nausea in addition to any of the following symptoms:

• excessive thirst
• fever
• severe pain in the abdomen
• black or bloody stools
• dizziness
• confusion
• unexplained weight loss

People who experience multiple episodes of vomiting or diarrhea that last longer than 3 days may have severe food poisoning and should seek medical attention as soon as possible.

Nausea and constipation can occur at the same time. Numerous possible factors, including lifestyle and dietary changes to underlying GI conditions, may result in uncomfortable digestive symptoms.

People who experience recurring bouts of nausea and constipation may want to start a food journal to identify potential food intolerances.

Speaking with a doctor can help uncover the underlying cause of digestive problems. Doctors can also recommend safe and effective treatments that they base on people's medical history and current symptoms.

Many people want to lose fat around their legs. Focusing on exercises that tone the leg muscles, and making lifestyle changes to lose weight, can help people achieve this.

Everyone has some leg fat, and how much a person has varies among individuals. It is, however, more common for females to store fat in their legs than males.

While it is not possible to reduce weight loss in one specific area of the body, people can achieve toned legs by doing exercises that target and strengthen key leg muscles, while reducing body fat overall.

In this article, we look at ways to tone the leg muscles and reduce body fat. Using a combination of the following techniques will be most effective.

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According to sports research, it is not possible to target weight loss to just one area of the body. If a person starts losing weight, they tend to do so across their entire body. This means that any weight loss techniques can work for reducing leg fat.

In one small-scale study, researchers asked volunteers to do 960 to 1200 leg press repetitions for 12 weeks using just one leg. The results indicated that the training was effective in reducing fat mass all over the body and not only in the trained leg.

Exercise is one of the best ways to reduce body fat, including leg fat. When developing an exercise program, the Physical Activity Guidelines for Americans recommends using both strength training and aerobic exercise.

Strength training involves performing exercises against resistance to build strength and muscular endurance. Forms of strength training include using dumbbells, resistance bands, and bodyweight exercises. Strength training builds lean body mass and may help decrease body fat.

The American College of Sports Medicine recommend performing 8–10 multi-joint exercises 2–3 times a week. Multi-joint exercises work various muscles at the same time, which burns more calories and encourages weight loss.

Strength training, multi-joint exercises that can help tone and define the leg muscles include:

• squats
• deadlifts
• lunges
• leg presses
• hamstring curls

Aerobic exercise is cardiovascular training that increases the heart rate and breathing rate. It includes activities such as:

Aerobic exercise can consist of working at a steady pace or doing intervals, which involves alternating between high and lower intensity. Aerobic exercise burns calories, which may promote overall fat loss.

Regular aerobic exercise also makes your heart and lungs stronger.

One small-scale study assessed the effectiveness of sprint interval running on decreasing fat mass in women. They reported that 15 women who ran sprints 3 times a week for 6 weeks reduced their body fat by 8%.

There is no one specific diet that aids in losing leg fat. In general, a person will lose weight if they use up more calories than they take in. Healthful foods usually have fewer calories, such as fruits and vegetables. The best diet for an individual is one that they can stick with.

For a healthful diet, the National Institutes of Health (NIH) recommend eating:

• a variety of fruits and vegetables
• whole grains, such as brown rice and whole wheat bread
• a range of protein sources, such as beans, nuts, seeds, lean meats, and eggs
• healthful oils, such as olive oil and nut oils

Eating plenty of high fiber foods can help with weight loss. The body takes longer to digest high fiber foods, so they make a person feel fuller for longer.

Many people turn to low carbohydrate diets, which involve restricting carbs and eating foods high in protein and healthful fats. Studies show mixed results on whether these diets work better than others, but some research suggests low carb diets are effective for weight loss.

One randomized control trial, for example, reported that people following a low carbohydrate diet saw a more significant reduction in weight than those on a low fat diet.

When people lose weight, they tend to do so all over their body. Some people lose fat in certain areas before others, and this varies between people. Eating a healthful diet will have many health benefits alongside weight loss.

Read more about the benefits of healthful eating here.

Alcohol intake can contribute to weight gain. Alcohol often contains a high number of calories and does not provide nutritional value. Drinking too much can contribute to excessive increases in body fat.

In addition to the calories from alcohol, drinking large amounts of alcohol may also lead to poor nutritional choices, such as overeating. Avoiding overconsumption of alcohol may help reduce weight gain and the development of leg fat.

High stress levels can have adverse effects on a person's health, and that may include excessive weight gain. Stress may lead to changes in appetite and overeating. Chronic stress also affects hormone production, which contributes to weight gain and an increase in fat across the body.

One 2017 study reported that people with higher levels of baseline stress gained more weight over 6 months than those with lower stress levels.

Finding ways to relax, such as meditation, deep breathing, box breathing, and relaxation exercises may help combat chronic stress.

Not getting enough sleep may increase a person's chances of gaining weight, including leg fat. Sleep plays a part in the regulation of various hormones, including those that may affect hunger. For example, the hormones leptin and ghrelin, which help regulate appetite, are both affected by lack of sleep.

Sleep deprivation causes an increase in ghrelin, which stimulates the appetite. At the same time, lack of sleep decreases the production of leptin, which reduces hunger. The change in hormone production can lead to overeating and weight gain, resulting in more leg fat.

Getting enough sleep, which the National Sleep Foundation recommend to be 7–9 hours a night, helps regulate hormone production.

It is not possible to reduce fat on the legs alone. However, reducing body weight, in general, can also help decrease leg fat. The best way to lose leg fat is by combining exercise, diet, and a healthful lifestyle. Exercise should include both aerobic exercise and strength training.

Read about more tips for successful weight loss.

Decreasing the number of calories consumed also promotes fat loss. There is a variety of diet approaches available. Individuals concerned about their overall body fat or leg fat should talk with their doctor to determine the best options for losing weight.

Some people may find it hard to tell the difference between being bloated or pregnant as they can share similar symptoms. If a person is unsure whether they are pregnant, they may wish to take a pregnancy test.

Bloating is the feeling of fullness in the stomach, which sometimes includes abdominal distention. Bloating is very common and has many causes. Most people will experience bloating from time to time.

For women, being pregnancy may cause bloating. But many pregnancy symptoms are not unique, which can make telling the difference between being bloated or pregnant difficult without testing.

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If a person is sexually active and has certain symptoms, such as bloating, pregnancy is possible. But since many other factors can result in bloating, the cause may not always be clear.

People who track their menstrual cycle may notice if they have missed a period, which can help determine if pregnancy is a possibility.

One of the best ways to determine if a person is bloated or pregnant is by taking a pregnancy test. A range of pregnancy tests is available for purchase in pharmacies and online.

It is important to know that a home pregnancy test can lead to false negatives, especially early in pregnancy.

A medical professional can confirm pregnancy with a blood test, urine test, or an ultrasound exam.

Pregnancy is just one of many things that can cause bloating. If bloating is not due to pregnancy, it is helpful to determine the cause in order to take steps to reduce bloat.

If someone thinks they are experiencing new or persistent bloating, it is advisable to discuss their symptoms with a doctor.

Other factors besides pregnancy that may lead to bloating, include the following:

Menstrual cycle

Bloating is very common before and during a person's period.

The 156 participants of one study completed a survey about their menstrual history and gastrointestinal symptoms before and during their periods. The results indicated that 62% of the women had premenstrual bloating, and 51% had bloating during their menses.

Bloating is thought to occur due to changing levels of the hormones estrogen and progesterone during the menstrual cycle.

Learn more about period bloating here.

Certain foods

Various types of food increase a person's risk of bloating. Vegetables, for example, cabbage, cauliflower, and Brussels sprouts may lead to bloating. Dairy products and beans may also cause gas and bloat.

Carbonated drinks

Certain drinks can lead to bloating. Carbonated beverages, such as soda, contain carbon dioxide gas, which is a common cause of bloating.

Eating too quickly

Eating too fast leads people to swallow air. The increased air in the stomach causes gas and bloating.

Chewing gum and using a straw can also increase the amount of air that reaches the stomach.

Irritable bowel syndrome

Bloating is a possible symptom of a range of gastrointestinal conditions. For example, irritable bowel syndrome (IBS) can cause stomach cramps, diarrhea, and bloating.

It is also possible that more than one factor is causing bloating. In some cases, a combination of the causes above can lead to bloating.

Ovarian cysts

An ovarian cyst is a fluid-filled or solid sac that grows on a person's ovary or ovaries. Cysts can form at any time but are most common when they form during a person's menstrual cycle.

Cysts can cause pain and bloating in the lower abdomen. Rarely, ovarian cysts can be cancerous, which is why it is best to have a doctor check out cysts when they occur.

Early pregnancy symptoms may vary from person to person. Also, not everyone experiences all the signs. It is typical to develop at least a few symptoms in early pregnancy.

In some cases, symptoms dissipate as the pregnancy progresses. In other instances, symptoms may return or continue throughout pregnancy.

Common early pregnancy symptoms include:

Bloating

Bloating is a common early pregnancy sign. In some cases, bloating can occur even before the first missed period.

During early pregnancy, the hormone progesterone increases to prepare the uterus. Progesterone also slows digestion, which can trap the gas in the intestines that may cause abdominal bloating.

Spotting

Spotting during early pregnancy may occur as soon as 6 days after conception, as a result of implantation bleeding. Implantation bleeding involves light spotting after the fertilized egg implants into the uterus.

Missed period

A missed period is one of the earliest signs of pregnancy and usually occurs about 2–3 weeks after conception. But there are other possible reasons for a missed or late period besides pregnancy.

Learn about the possible causes of a missed period.

Fatigue

Fatigue also develops early in pregnancy, usually within the first few weeks, when higher levels of progesterone may increase sleepiness.

Although fatigue can develop early on, it is common throughout pregnancy, especially as a woman's due date nears.

Increased urination

Increased urination often occurs in the first few weeks of pregnancy due to changing hormone levels. Frequent urination can also continue throughout pregnancy once the growing uterus puts pressure on the bladder.

Learn about possible causes of frequent urination in females here.

Breast changes

Breast changes usually develop at about 4–6 weeks of pregnancy but can sometimes occur earlier.

Breast changes typically include tenderness and swelling. Breast tenderness is due to increased estrogen levels.

Many women feel similar breast tenderness before their period. Darkening of the areola may also develop in pregnancy around week 11.

Nausea

Nausea and possibly vomiting can occur when a woman is pregnant. According to the American College of Obstetricians and Gynecologists, nausea usually develops before 9 weeks. This symptom occurs as a result of the increase in pregnancy hormones.

Mood swings

Moods swings can occur any time during pregnancy, including within the first month. Mood swings may include irritability, depression, and excitement.

Occasional bloating is typically nothing to worry about. If pregnancy is a possibility, taking a home pregnancy test may be a first step.

When bloating continues for several days, it is best to see a doctor.

If a person thinks they are pregnant, it is essential to discuss this with their doctor. Prenatal care is critical for the well-being of both the pregnant woman and the developing fetus.

To treat occasional bloating, whether due to pregnancy or other causes, the following tips may help:

• eat slowly to reduce the amount of air swallowed
• drink plenty of water
• eat fiber-rich foods to prevent constipation
• avoid chewing gum
• eat smaller portion sizes

Bloating is extremely common. It can have many causes, from diet to constipation. Pregnancy can also cause bloating due to changing hormone levels.

For someone wondering if bloating is due to what they ate or pregnancy, having other pregnancy signs provides additional clues. However, other things may also lead to fluctuating hormone levels, including the menstrual cycle.

The best way to know for sure whether a person is bloated or pregnant is by taking a pregnancy test and seeing a doctor.