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September 8, 2020 By Suvarna Bhandare Leave a Comment

Effective Tips That Help Relieve Constipation

constipationBefore we dive into the foods which can help you relieve constipation, it is necessary to understand the factors which contribute to this. Constipation in simple terms means the inability to empty the by-products or waste matter of digestion from colon due to peristalsis – a process in which muscles in the intestine contract and relax to cause a wave-like motion. As 1food passes through the colon(large Intestine), water gets absorbed and the remaining matter forms stool.

Constipation is not a disease but may or may not be a symptom of other underlying conditions. It is a very common complaint especially where:

  • Diet is low in fibre
  • Improper food sequencing and food combining
  • More of mucus forming foods
  • Lack of exercise
  • Low hydration levels
  • Sedentary lifestyle
  • High intake of processed foods
  • Pregnancy
  • Stress, emotional eating
  • Delay in using the bathroom when you feel the urge
  • Using Western toilets as opposed to the Indian ones

Constipation is said to be experienced when:

  • Stools are painful or difficult to pass
  • Stools are hard and dry
  • Feeling of incomplete emptying
  • Fewer than 3 bowel movements a week

Having 1-3 bowel movements in a day and or  after a meal is considered normal. Just remember that frequency of bowel movements is not the only aspect to consider when it comes to Constipation. Other important points are – the bowel movements shouldn’t be uncomfortable, no blood in the stools, stools should not be black or tarry in appearance.

Diet and Constipation 

It is proven that what we put inside the body has a lot to do with the way it comes out. The foods listen below help in preventing or treating constipation:

1. Dietary Fibre: It’s simply the indigestible part of plants. Fibre cannot be digested or absorbed. It’s also known as roughage. It adds bulk to the waste matter. It exists it two types: 

  • Soluble Fibre – it’s the type of fibre which gets dissolved and broken down in the colon. It forms gel like substance. 
  • Insoluble fibre: It does not get dissolved or broken down during the process. The main function of this is to add bulk and make the last part of the digestion process easier.

Both these fibres are essential for treating constipation and found in almost all plant foods.

Apart from keeping the digestive tract healthy and aiding in easy bowel movements, fibre also has other benefits like maintaining blood sugar levels, lowering cholesterol levels, weight management and so on.

2. Hydration: plays an extremely important role in managing constipation. It helps in forming softer stools and makes transit easy. At least 2-2.5 litres of fluid/day is recommended. Choosing high water content fruits and veggies help a lot.

Foods Which Help Relieve Constipation

  1. Fruits: All fruits are good sources of fibre but there are a few sources which have proven to give amazing results, such as apple, pear, papaya, melons, guava, figs, plums, peaches, kiwi, dragon fruit, citrus fruits, berries.
  2. Dried Fruits: But be sure to avoid sugar dipped or coated variants. 
  3. Veggies: Fill your plate with greens. One of the best strategies to keep your digestive system healthy is including lots of fresh and seasonal veggies. Along with a good dose of fibre, they provide other nutrients as well. Add veggies such as spinach, kale, broccoli, lettuce, carrots, cucumbers, sweet potato, peas, corn, asparagus,  green beans, etc. 
  4. Grains and Millets: such as brown rice, oats, quinoa, barley, jowar, bajra combined with veggies.
  5. Beans and Pulses: such as chickpeas, lentils. Hummus is a good option to have during constipation.
  6. Nuts and Seeds: such as walnuts, almonds, brazil nuts, chia seeds (either soaked in water or over salads and smoothies), flax seeds (sprinkle over salads/smoothies or just consume it in powdered form), fennel seeds (Just chew after meals or can also be boiled with water or in the form of tea)

Other Tips That Help With the Condition 

  • Eat a well balanced diet.  Pay attention to DDR – Daily Diet Routine – Meal timings, foods that you choose and portion size.
  • Fill your plate with colourful and seasonal fruits and veggies. They also provide a good amount of micronutrients.
  • Add an adequate amount of fibre in your meals. Choose salads, smoothies and soups. A bowl of papaya with chia or flax seeds proves to be an excellent way of adding fibre to your meals.
  • Keep a check on hydration levels. Lime water, coconut water, herbal and green teas, sugarcane juice, soups, veggie juices works good for increasing total fluid content.
  • Exercise is a must. Make it a part of your routine.
  • Junk and processed foods can upset your stomach so keep them at bay.
  • Limit the consumption of caffeine rich drinks.
  • Avoid emotional eating. 

We hope this article helps you! Do share it and leave your thoughts in the comments below. To find more useful articles, check out Healthy Reads or tune in to LIVE sessions by experts on GOQii Play. 

#BeTheForce 

February 12, 2019 By Sunita Arora 8 Comments

Benefits of Fennel Seed Water

Benefits of Fennel Seeds WaterThe age-old secrets of health can be found in the simplest of ingredients in our kitchens. We just need to unveil them. Fennel Seeds are used in traditional rituals and celebrations as a symbol of Nature. In Ayurveda, Fennel Seeds are considered very beneficial. It is used to increase stamina and promote longevity, also used by nursing mothers in order to increase breast milk. Fennel Seeds are extensively used in Indian recipes.  It is an effective aid to digestion, treating bloating, gas, or cramps and also acts as a diuretic.  In foods and beverages, Fennel Oil and Fennel Seeds are used as flavoring agents.

Health benefits of Fennel Seeds:

1) Fennel Seeds for Constipation, Indigestion, Acidity, Bloating and IBS: Fennel Seeds are very useful in treating these disorders because it contains Estragole, Fenchone and Anethole. For those with IBS, the volatile oils found in Fennel Seeds can help kick-start digestion by promoting the production of gastric enzymes.

2) Managing Blood Pressure: Fennel Seeds are also a very rich source of Potassium, which is an essential component of cells and body fluids. Hence, it helps regulate heart rate and blood pressure.

3) Improves Eyesight: A handful of these seeds can do wonders for your eyesight as well.  Fennel Seeds contain Vitamin A, which is essential for good eyesight. The extracts of these seeds were used in ancient times to improve the symptoms of Glaucoma.

4)  Purify Blood: The essential oils and fiber in these seeds are very useful to flush out toxins and sludge from our bodies, thus helping to cleanse the blood and clear the skin.

5) Relieves Menstrual Pain: Fennel Seeds help in reducing menstrual pains, alleviates symptoms of menopause, shorten the length of the menstruation cycle, reduced period-related nausea due to the presence of estrogen.

6) Promotes Breast Milk Production: It has estrogen which increases Prolactin levels and increases breast milk production.

7) Reduces Hair fall: The antioxidants and nutrients present in Fennel Seeds strengthen the roots of your hair and give your follicles extra strength.

8) Reduces Cholesterol: It contains high amounts of fiber, which decreases re-absorption of cholesterol, and thus, lowers the risk of heart related diseases.

9) Improves Brain Functioning: Fennel Seeds are rich in potassium, which stimulates electrical conduction throughout the body.  Which in turn improves brain functioning and cognitive skills. It acts as a great brain booster and improves brain-based skills.

10) Improves Vision: It helps improve eyesight, alleviate high eye pressure, pink eyes, dry eyes, tired, watery eyes and almost all eye related problems.

Some Other Benefits:

  • Gargling Fennel Tea can relieve inflamed gums and treat bad breath
  • It eases muscular pain
  • Fennel Water is used to relieve colic pain in newborn babies
  • Fennel Water eases morning sickness in expecting moms
  • Used as a spice in many different cuisines all over the world
  • Sugarcoated Fennel Seeds (Saunf) have been used as a condiment after food to improve digestion


How to use Fennel Seeds:

a)  Fennel Tea: Extract of Fennel Seeds is not the same thing as fennel tea. Fennel tea is less processed and more likely to be pure and the measurable, beneficial impacts of fennel tea suggest multiple reasons for drinking it.

Here is a recipe for Fennel Tea:

  • Take 1 teaspoon of dried Fennel Seeds per cup of tea and pour hot water over it
  • Make sure you do not boil the Fennel Seeds as this will kill most of its nutrients
  • Cover and let it rest for 10 minutes. You will get a light yellow infusion
  • Drink it 2-3 times a day
  • The best time to drink this tea is after meals to help treat digestion problems and its sweet taste, much similar to that of licorice, can serve as a wonderful after dinner treat

b) Fennel Water: Take one glass of water and add one tsp of Fennel Seeds and soak it overnight. Drink it early in the morning. This water helps in reducing acidity and constipation.

Do you want to know more about Fennel Seeds? Stay tuned for the second part on the Benefits of Fennel Seeds.

If you have your own special style of using Fennel Seeds, let us know in the comments below!

#BeTheForce

September 30, 2017 By Azra Faizan 39 Comments

How to Reduce Side effects of most commonly used Drugs

“For every drug that benefits a patient, there is a natural substance that can achieve the same effect.”
– Dr Carl C. Pfeiffer

Then why is it that drugs have become our first choice and not herbs? Well, the answer is obvious, in today’s fast-paced life we all want immediate results and while, some herbs do give immediate results for simple ailments, more serious ailments call for a longer treatment with herbs which most people don’t have the patience for. Also, at times the harm done is so extensive that we do need immediate results.

But, the biggest problem with allopathic medicines is their side effects, they might cure your ailment, but they more often than not, leave you with another one, resulting in the Doctor prescribing you another drug to reduce the side effect. This can sometimes become a vicious cycle.

From my personal experience, I understand that even though medication, long-term or temporary, sometimes is a necessity but, having further prescription drugs to counter the side effects of medications can usually be avoided by adopting simple home remedies instead.

 So what are the most commonly occurring side effects of most allopathic medications?

Hyperacidity, constipation, diarrhoea, nausea, Abdominal cramps, water retention, oral ulcers, weight gain, weight loss, bone and joint pains, hair fall, High blood pressure, liver toxicity, kidney toxicity, drowsiness and, even hallucinations.

 So let us learn a few tips to keep in mind whenever on medication.

  1. Know your medicine– don’t blindly accept whatever the Doctor has prescribed, without counter questions. Inquire about the side effect so that you are aware if it ever occurs, check the dosage too, and always make sure to ask your Doctor for the minimum dose required.
  2. WATER, WATER, WATER– Keep yourself hydrated, side effects occur because all oral medicines affect our whole body and not just the affected part. So drinking adequate water helps in flushing out the toxins present in drugs.
  3. Supplementation – Most drugs along with the ailment deplete our body’s vitamin and mineral stores, in turn leading to the side effects. So, why not replenish our vitamin stores instead of treating the symptom alone. Supplementation also helps in a quicker recovery.

Now; I know what my colleagues would be thinking “How can a nutritionist say take supplementation, instead of trying to get essential micronutrients through food?? “

Yes, like most nutritionists I do agree that healthy eating can keep giving us all the essential micronutrients that we need and that supplementation gives us synthetic vitamins and minerals which are not equally effective. But, the rules are changed when on medication, and to make up for the fast depletion and to prevent simple side effects, supplementation is key.

Now let’s take up those common Side effects individually and know what can be done about them.

Hyperacidity: – If you have ever been prescribed an antibiotic, you would have noticed that your Doctor always prescribes an antacid along with it. And, it’s not only antibiotics that cause acidity, most drugs do.

DID YOU KNOW – antacids themselves can cause drug dependence, constipation or diarrhoea, the vicious cycle that I was talking about.

Instead, ditch the antacid and go for a glass of warm water with half a lemon squeezed in it – first thing in the morning. In fact, don’t wait till you get the acidity, start beforehand to prevent it, Plus lemon water also helps to remove those toxins I was talking about.

For severe acidity, you can have lemon water after every meal too. And for immediate relief, you can try chewing on a basil leaf – works same as 2 tbsp of prescribed antacid syrup.

 Constipation: – Another simple side effect, with a simple cure, though in the case of any complaint from the patient for constipation along with medicines, the Doctor will never fail to prescribe yet another syrup for relieving the symptom. The problem – drug dependence again. The Solution – adequate hydration, good soluble fibre in the diet, simple fruits like papaya, and bananas can work wonders.

In the case of severe constipation, a tablespoon of Psyllium husk (Isabgol), that is a naturally occurring fibre can work as good as any prescribed syrup.

Diarrhea: – If it’s not constipation, it’s diarrhoea – more often than not diarrhoea is caused due to hyperacidity. So the above-mentioned lemon water works as the best prevention. Another quick age-old cure is black tea with lemon -tea contains astringent tannins that help reduce intestinal inflammation.

And to replenish the electrolytes lost during severe diarrhoea, just have simple ORS solution, lime juice (with sugar and salt), juices and coconut water at short intervals.

Nausea – Nausea or vomiting again usually subsides with lime juice and ORS solution.

Oral ulcers – Another common occurrence whenever someone is prescribed antibiotics. These are caused due to hyperacidity and depletion of B-complex vitamin stores in the body – So a supplementation of B-complex and the first prevention that is lemon water usually works best.

For severe and painful ulcers – applying honey on the affected area, and gargling with lightly salted water usually, helps alleviate the pain.

Water retention and weight gain: – Almost 70% of weight gain due to medication is because of water retention. So by simply reducing our salt intake, upping our potassium intake and water intake, we can say goodbye to our water intake.

Fruits like sweet lime, oranges, tomatoes, and bananas are all high in potassium, and not to forget my favourite – coconut water.

Increasing our water intake also helps in reducing water retention.

Replacing some of our salt with black salt also helps in increasing your potassium intake and reduce sodium intake. Another big culprit of high sodium in processed food which can be easily avoided.

Water retention aside, the long-term use of some drugs – like oral steroids, antidepressants, Antihistamines, and even insulin can cause weight gain.

In such a case, eating healthy, and having a good exercise regime helps a lot. If a healthy lifestyle is adopted, these drugs are less likely to affect our waistlines. Knowing that the drug can cause weight gain also helps in making sure we try and avoid long-term use of the same.

Weight loss: – With most medications, weight loss results due to severe loss of appetite, and the toll the ailment and its treatment is taking on the body. Good Proteins and good fats to supplement our diet along with medication helps a lot in preventing severe weight loss.

It is also important to understand that this weight loss is temporary and due to the condition, which can be reversed once the medication stops.

Bone and Joint Pain: – Many drugs leach calcium from our body and some medicines can also cause depletion of vitamin D. So, timely calcium and vitamin D supplementation along with prescribed drugs can usually reduce these symptoms.

Hair loss: – Again, nothing but protein depletion, and your body’s proteins are getting used up elsewhere to fight inflammation.

Liver toxicity: –  Our liver should be cleansed timely, ailment or no ailment, side effects or no side effects. It may sound complex but, it’s really easy. A daily morning glass of lemon water on an empty stomach can detox your liver. For added toxicity or side effects, garlic is another excellent food to cleanse the liver. Just chew on a clove of raw garlic every morning, and the allicin (an organosulfur compound obtained from garlic) works wonders.

Kidney toxicity: – Simple kidney toxicity or high uric acid levels can be easily corrected with just increasing our water intake, for cleansing the liver further, you can just add a cup of coriander or parsley tea to your routine daily.

Drowsiness: Drowsiness is usually just temporary, and again, knowing in advance that a drug can cause you to be sleepy, can prevent any serious damage.

Hallucination: –  Yes, some drugs do cause hallucination, again temporarily, And the best way to Manage these. Is to be aware that the said drug can cause hallucinations. If we stay aware, it is less likely that the hallucination will scare or disturb us.

Follow the above and avoid complications due to medications.

July 28, 2017 By Trupti Hingad 8 Comments

CONSTIPATION – Digestive disorder! Do you care for your shit!!

bowel-movement

After reading my blog on Poop…most of my blog reader’s reaction was Ewww!! Most of us feel the same way when we talk about shit or pee. But we forget that its part of our own body and we are only responsible for how it turns out. In my years of experience..I have noticed that many of them have issue related to clear bowel movement. –medically termed as CONSTIPATION and is one of the reason for not losing weight too.

In Bollywood.too….many films are made on this—like Toilet—Ekpremkatha, Piku, Delhi Belly. The over or underuse of toilet is always an issue!

Constipation is defined as lesser than three stools per week and Chronic constipation means once or less per week.

Most of us have gone through this phase sometime or other in our life. Have you ever wondered why? Well, I know this topic is not that which eases our mind but it’s important to know about it.

Constipation can results into symptoms like abdominal discomfort, feeling of incomplete evacuation, hard stools, rectal or anal bleeding.

Constipation occurs where the food in the stomach and intestine is taking an inconsistently long time to be digested. The contractions that push the food forward is called the peristalsis movement. When the chyme (semi-digested food) is not pushed forward but remains in the intestine it starts fermenting, causing gases and bloating to occur. The water content has all been absorbed so it becomes dry and peristalsis becomes even more difficult and even painful at times. 

When we travel our eating, sleeping habits become irregular, bringing with it changes in our digestive system which can sometimes cause constipation. It can also happen due to some medications, low fibre diet, hormonal disorders, stress, pelvic disorder, less water intake. When that happens we must increase our water intake immediately so as to keep the colon well hydrated to make sure that the chyme doesn’t dry out.

Another reason could also be a sedentary lifestyle. It is important to keep up with moderate activity as we grow older our metabolism gradually slows down and with it the digestive process. Our body is like a machine that we need to keep well-oiled in all departments to keep working properly.

Here are Simple solutions that can help to prevent and cure it.

1. Good Fibre: Increase fiber intake so that there is sufficient fibre for bile to mix with and digest the food. Soluble fibre softens the stools and insoluble fibre adds bulk and roughage to the stools.  Eg Legumes, Oats, rice bran, whole fruits, green vegetables ,figs , nuts and seeds.etc. Apple and guava works best as per my personal experience.

2. Adequate hydration is must: Increase your water intake makes possible for the insoluble fibre in the colon to move forward more effectively.. Water ensure a good production of digestive juices in the stomach and intestine and smooth passage of food thorough the intestine. It even makes stools softer to ensure they are passed out easily. Drink about 3-3.5ltrs per day to keep cells hydrated.

Use the bathroom as and when needed. Do not hold back.

3. Regularize lifestyle and eating and sleeping patterns. Have good sound sleep and avoid stress. Destress yourself with some meditation or deep breathing techniques

4. Avoid all the packaged foods, and foods loaded with refined flour. Trans fat, sodium and other preservatives are low in fibre or lack fibre completely.

5. One of the best home remedy is to soak 2 figs or 4-5raisins overnight and then have it in the morning with a glass of luke warm water. Prunes also acts as a great laxative.

6. One tbsp of castor oil or cold pressed virgin coconut oil works best if had before going to bed . It helps in smooth passage of stools next morning.

7. Our ancient study says—Triphala powder—one tbsp in glass of luke warm water helps in detoxifying and cleansing the colon and rectum.

8. Exercise about 30-45min daily. This improves blood circulation which promotes better digestion and hence clear bowel movement. Avoid exercise immediately after meals.

Let me share some basic yoga asanas which can be done daily to regularize your bowel movement.  Yoga helps revitalise your body and also increases the flow of blood and oxygen in the system, thereby, improving your digestive system.

Ardha-Matsyendrasana (Sitting Half Spinal Twist Pose)

Half-spinal-twist-Ardha-matsyendrasana-300x232

How to do it:
* Sit down on the ground with your legs extended in front of you; toes pointed toward the ceiling.
* Bend your left leg, under your right one, placing your foot next to your right buttock.
* Place the right foot firm on the ground, near the left knee.
* Extend both your arms, and twist your upper body to the right. Place the right arm on the ground behind the back, and your lefthand on the right ankle in front of your body.
* Sustain the pose for at least 30 seconds. Gradually, increase the time to 1 minute.
* Release and repeat on the other side.

Benefits: This pose stimulates the pancreas, liver, spleen, kidneys, stomach, and ascending and descending colons, hence, improving bowel movements and providing relief from constipation.

Pavanmuktasana (Wind-Relieving Pose)

Pavanmuktasana
This is one of the easiest and most effect Yoga pose if you are felly gassy.
How to do it:
* Recline on your back and hug your legs into your chest.
* Pull the head up and try to put your nose in between the knees.
* You may rock genty if you wish too. Release after 10 to 15 seconds.
* Alternatively, you can extend one leg out.

Benefits: As the name suggests, this posture helps release gas from the body, a common trouble of constipation. The posture can help cure several digestive disorders, including dyspepsia. It also helps in relieving acid reflux which is caused by indigestion.

Shishuasana/Balasana (Child Pose)

childs pose
This position means that you crouch down over your knees on the floor, pushing onto your lower abdomen.

How to do it:
* Start by kneeling on your knees, with your knees touching.
* Sit down so your bottom is touching your feet and your hands are on your knees.
* Place your hands on the floor in front of you and slowly start to move them forward, lowering your body down until your stomach is on your knees and your arms are stretched out in front of you. Your hands stay touching the floor or you can take them back to hold your feet.
* Now relax, taking slow deep breaths in and out of your nose.
* Hold for about 30 seconds and let the weight of your body go so that you are relaxed in this pose, and your knees push into the abdomen to provide relief.
* Then slowly work your way back up.

Benefits: Relieve any pain that you may get when constipated.

Malasana (Garland Pose)

malasana1
How to do it:

* Squat down with your feet as close together as possible, and slightly pigeon-toed or pointing outwards.
* Your heels should be on the floor – you can always place a folded towel underneath them if this isn’t possible at first.
* Separate your thighs so that they are slightly wider than your body, and then lean forward between your thighs.
* As you do so, place your elbows on the inside of your knees with your palms together in a prayer position and gently push against your knees, which helps to lengthen the abdomen.
* Hold for 30 seconds, breathing gently through the nose before releasing.

Benefits: This pose will help you to relax and stretch the intestines.

So, in case your bowel movements are irregular stop worrying and start practising! Just give few minutes of your daily time, along with healthy diet and good sleep…and you can actually look forward to a healthy digestive system and a happier you!!

 

 

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