Problem: Article: After a few weeks of keeping track of everything you eat and drink, you'll probably see some patterns emerge. Some patterns will be obvious, like having the same thing for breakfast every day, while others will be a bit more enlightening. Check your diary and think about these questions: Are there patterns related to how foods affect your mood? Which meals seem to leave you hungry, and which are more satisfying? In what situations do you tend to overeat? Many people are surprised at how many snacks they consume in a given day. A handful of almonds here, a cookie or two there, and a bag of chips, while you watch TV at night, can add up in the end. Use your diary to assess whether your snacking habits are healthy or might need a little work. Do you tend to choose healthy snacks, or grab whatever's nearby? If you tend to be on-the-go and don't have time to prepare fresh food every time you need a snack, try thinking ahead and bringing snacks along with you instead of heading for snack machines when you're hungry. Do your snacks leave you satisfied or do they just make you hungrier? Review any notes on how you feel after your snacks to analyze whether or not your snacks should change. For most people, work and school have a big effect on their eating habits. You might find it hard to make time for cooking on workdays, but spend more time in the kitchen on your days off. See if you can find patterns that might influence your eating habits. Do you tend to eat out more on certain days? If you notice that you get takeout four times a week because you work late, that might signify you should do meal prep on the weekends to help support healthier meals during the week. Use the information to help you plan out your meals. If you know you're not going to feel like cooking on a certain night, try planning to have something healthy in the refrigerator. Figure out what life situations might have influenced your eating for any given day or week. You might notice a pattern in the food choices you make during times that are stressful, lonely, or when you're bored. Maybe you can't sleep well so you eat a midnight snack, or you turn to comfort foods after a stressful workday. Knowing this about yourself can be useful when it comes to planning out your diet. See if there's an issue with overeating when you're upset. If so, try engaging in other more relaxing activities instead of turning to food when you're stressed. On the flip side, if certain foods seem responsible for negative emotions, you might want to try giving them up to see what happens. For example, you may feel anxious and jittery after drinking too much coffee. Look for patterns in the way foods impact your body. You might notice that you have lactose intolerance when your notes continually show nausea, upset stomach and bloating after you eat dairy-rich foods. See what foods make you feel bloated, gassy, have a headache, nauseous, or just generally too full. Keep these notes to share with a doctor or registered dietitian. Celiac disease, irritable bowel syndrome, and other illnesses can be greatly helped by altering your diet to eliminate certain ingredients. If you have symptoms that lead you to believe food might be making your problems worse, bring your food diary to the doctor to discuss the possibility that changing your diet could help.
Summary: Look for patterns in the meals you eat. Count how many snacks you have daily. Compare your weekdays and weekend days. Jot down notes regarding your emotional connection with food. Circle any food intolerances.

Problem: Article: Hernias are more common in people who are overweight or who are in poor shape. If you are overweight or if you are not in good shape, then try to lose some weight by changing your diet and incorporate more exercise into your routine as well. Start by doing something low impact, such as walking or biking, and add intensity as you get stronger. Focus on preventative strengthening exercises for your core (your abdominal and back muscles). This may help to reduce your risk of some of the most common types of hernias. Aim for 30 minutes of exercise per day 5 days per week. Such support is only good for short term use after surgery. Using supportive garment in order to be able to lift more weight does not protect or prevent you from developing a hernia. It is best to avoid lifting heavy objects to prevent a hernia. However, if you need to lift a heavy object, make sure to use good form. Using bad posture when lifting an object may also cause a hernia. Start checking your posture before you lift an object to ensure that you are using good lifting posture. Some things to keep in mind when lifting objects include: Keep your back straight and your abdominal muscles tight. Stand with your feet shoulder width apart. Use your leg muscles to do the work rather than your back. Don't turn by twisting at the waist. Turn with your entire body. . Smoker's cough can become severe and this frequent, hard coughing lead to a hernia. Smoking also increases your risk of developing cancer, emphysema, heart disease, and many other serious conditions. If you smoke, ask your doctor about medications and smoking cessation programs that may help you to quit. Sometimes hernias may be caused by wearing clothing that fits too tightly around your waist. To eliminate this factor, make sure that you wear clothing that fits comfortably and that does not put too much pressure on your waist. Wear clothing a size larger than you need to provide some extra space around your waist. Wear clothes with an elastic waistband instead of fitted clothes. You are also at a higher risk of developing a hernia after you have eaten. To reduce your risk, don't bend over or lay down for about 2 to 3 hours after eating. Sit upright or recline in a chair after eating and avoid doing anything that requires you to bend over.
Summary:
Get into good shape. Don't rely on supportive garment to keep hernias in place. Use good posture while lifting objects. Quit smoking Wear loose-fitting clothing. Stay upright after eating.