Constipation

Constipation. .. we all know what it is. And it doesn't have to mean unhealthy life style. Just because someone has constipation, it doesn't have to mean he or she is unhealthy or even that has an unhealthy lifestyle. He or she can do everything as recommended by his or hers doctor and still have the problem from time to time.

Definition of Constipation

Constipation is a symptom, it is not a disease. Constipation refers to a decrease in the frequency of bowel movements. Generally, constipation is difficult to define clearly because as a symptom it varies from person to person. The frequency of bowel movements namely varies greatly: for example from three times a day to three times a week. This is why general definition of constipation is hard to give. For some people, constipation may mean difficulty in passing stools (a constipated stool is hard because it contains less water than normal), while for others constipation may mean missing passing stools for couple of days.

Constipation Symptoms

These are common symptoms you may have if you are constipated:
difficulty in starting or completing a bowel movement
infrequent and difficult passage of stool
passing hard stool after prolonged straining in the toilet
in cases of irritable bowel syndrome abdominal pain, cramps , excessive gas, a sense of bloating, and a change in bowel habits
distended abdomen, headaches, and loss of appetite
coated tongue, offensive breath, and bad taste in your mouth

Constipation Causes

There are many possible constipation causes. Constipation may result from a poor diet, poor bowel habits, or problems in elimination of stool, whether physical, functional, or voluntary.

Diet

Nutrition low in fiber, and high in fat can cause constipation. Dietary fibre provides the bulk that helps to speed the passage of waste food through the bowel. On the other hand, lack of fibre results in harder and more compact stools, which also take longer to pass through. In short, if eating foods rich in animal fats, such as dairy products, meats, and eggs or refined sugar but nutrition low in fiber, which is whole grains, fruits, and vegetables it will very probably cause constipation.

Poor bowel habits

Some people ignoring the desire to have bowel movement, and this may initiate a cycle of constipation. Namely, after a period of time, they may stop feeling the desire for opening your bowel, which may lead to progressive constipation. For example, some people may ignore going to the toilet because they are busy or some people avoid using public toilets.

Change in nutrition- Travels, Holidays This change often happens on holidays. Any change of routine can cause constipation.

Lack of fluids

Daily need for fluids is 1.5-2 litres. Without that amount waste matter dries out, which also makes harder harder to move through the bowel. Most recommended is water, and least (of you have constipation problems- alcohol, caffeine, sodas)

Lack of exercise

If you don't exercise often, things can slow down including the muscle contractions that move waste matter through the bowel.

Pregnancy

During pregnancy hormonal and physical changes are probable causes. Constipation during pregnancy may be due to several factors: mechanical pressure on your bowel by the heavy womb, hormonal changes during pregnancy, changes in food and fluid intake, anal fissure (cracks in the anus), hemorrhoids (piles), anal stenosis (narrow anus).

Menopause and menstruation

During menopause and menstruation hormonal and lifestyle changes can cause constipation.

Stress

constipation can be caused by stress, and vice versa stress can also be a symptom of constipation.

Aging

Bodily functions slow down with age and the digestive system is also part of it.
For example, older people are five times more likely than younger people to develop constipation. On the other hand, experts believe that older people become too concerned with having a daily bowel movement, thus the constipation in this age group is overestimated.


On the other hand, older adults are more likely to have constipation for following reasons: poor diet and insufficient intake of fluids, lack of exercise, side effects of prescription drugs used to treat other conditions, poor bowel habits, prolonged bed rest, for example after an accident or during an illness, habitual use of laxatives.

Medicines

Some painkillers (narcotic-containin g drugs, for example codeine) are known to cause constipation, also some other medicines, such as iron tablets and some antacids (containing aluminium hydroxide or calcium carbonate), antispasmodic drugs, antidepressants and anticonvulsant drugs.

Laxative abuse

If person is habitually using laxatives, he or she will gradually produce dependency on them, and may eventually require increasing amounts of laxatives to move bowels, and in some instances, the bowel will become insensitive to laxatives and fail to open.

Irritable bowel syndrome (IBS)

Irritable bowel syndrome (IBS) is one of the most common causes of constipation People that suffer from irritable bowel syndrome often have constipation, sometimes alternating with diarrhoea. In irritable bowel syndrome, cramping pains, excessive gas, bloating and discomfort in the bowel and rectum are common.

Constipation Treatment

Although constipation may be extremely uncomfortable, it is usually not serious.
Treatment of constipation is closely connected to its causes. If you don't eat enough fibers, you should start, if you don't exercise regularly, you should consider that as an option, if you're on some sort of medications stated above, you should cut them in order to treat constipation, and so on and so on. In this cases medical attention is not necessary, nevertheless, there are times when this is not the case.

You should seek medical attention if you have symptoms that are severe and last longer than 3 weeks..

If you feel severe pain in anus during bowl movement. If you noticed change in bowel habits, for instance, constipation alternation with diarrhea. Seek also medical help if you have symptoms of other diseases, like tiredness, fatigue, etc. in addition to constipation.
Also, seek prompt medical help if you have rectal bleeding, anal pain and hemorrhoids, pain during bowel movement, vomiting, etc.
As said above, treatment depends on the cause, severity, and duration. In most cases dietary and lifestyle changes will help relieve symptoms and help prevent constipation.

Yoga at Office

Working in an office or at a computer for prolonged periods of time can put strain on the neck, shoulder and back muscles which in turn can lead to tension and stiffness. This tension can cause headaches, as well as back, neck and shoulder pain. If left unattended, it could also impact your ability to function effectively at work and your overall quality of life. Simple techniques such as Office Yoga may help alleviate the pain and other symptoms by releasing tension and increasing muscle strength and flexibility.

Work is a necessity in our lives. It is better to make the best of the responsibility imposed upon us. Most of us are locked up for hours inside the office or are hooked to computers in our cubicles. Hence, physical ailments, stiffness of various muscles in the body and mental fatigue gradually make their existence, transforming our lives into a complete hell.

Doctors and psychologists have opined together that working out simple yoga postures in the office is not only effective in terms of physical exercises but also enlivens the spirit and mind of the tired employee. Simple techniques may help alleviate the pain and other symptoms by releasing tension and increasing muscle strength and flexibility. They can be performed right on the office chair, any time, any day. Take a few minutes for yourself and incorporate some Yoga into your daily routine. Here are some simple Yoga techniques for:

Right Posture

Neutral sitting or standing should most essentially be practiced. Often we fail to place ourselves in the correct posture whether standing or sitting and soon the problem begins. However, this simple exercise will help you to keep the position of your spine in order.

• Place your feet hip-distance apart and bend forward.
• Then look down at your feet. Your feet should be parallel (||).
• If you are sitting, keep check that your hips and your knees are in right angles.
• Sit straight and tall at the edge of your chair.

The Warrior Pose is recommended for relaxation of the upper body. Here are the steps:

1. Raise your arms to the sides with fingers pointed out.
2. Take a big step with the left foot turned out and knees bent.
3. Your right leg should be straight and planted on the ground.
4. Keep breathing.
5. Keep your upper body in rest.
6. After few minutes, switch sides. Now, extend your right leg.

Breathing Techniques To De-stress:

Are you yawning heavily at the start of the day or in the post lunch session?
Your stress has increased so profusely that you are falling asleep in office?
Try this breathing technique, it will surely help you to release your stress and you will be fresh to start your work again.

1. Put your right thumb on your right nostril.
2. Deeply breathe in and out the air using your left nostril.
3. Similarly press your left nostril with your right index finger.
4. Inhale and exhale as much as air you can.
5. Practice this for 1 minute, if you have time, for it to be effective.

Neck Training:

While sitting on a chair or in front of the computer, your neck gets affected the most with terrible aching and severe cases, at times leading to spondylitis. Here is a simple way which can relieve you from the stress caused and prevent you from any kind of aching.

1. Keep your hands on your waist and slowly lower your chin so that your neck is relaxed.
2. Your entire body should be straight while you are doing this exercise.
3. Hold 2/3 breath with you neck lowered.
4. Gradually lift up your neck to its neutral position.
5. Then lower you right ear to your right shoulder and repeat the same for the left side.
6. Finally rotate your entire neck from its right to the central neutral position. Keep 2-3 breaths for areas where you need a relaxation.
7. Repeat the same for the left side.

For Your Shoulders:

Shoulder problems often crop up when you sit in the same position for a long period of time. Here is an easy method to keep away your shoulder pains.

1. Stretch your hands on both sides up to your ears, while you inhale.
2. Drop them down to your sides in their normal position, while you exhale.
3. The process should be gradual and raising/dropping of hands should follow your breathing.

Eye Exercise

Your eyes are mirrors to your soul and the most divine gift. Therefore it becomes your duty to take utmost care of them. Overusing your eyes, improper light during work and stress can harm your eyes. Here are some simple ways to prevent any kind of damage to this precious gift.

1. Look forward and straight.
2. Gradually look up towards the ceiling keeping your head & neck in the neutral position and by sucking in the air.
3. Slowly drop your sight down on the floor while taking out the air and maintaining the position of the neck and head.
4. Practice this at least 5 times.
5. Then blink your eyes several times and close them to relax.
6. Do the same side wise.
7. Then gradually rotate your eyes in a clockwise manner.

Pimple Remedies

Acne Free In 3 Days!

Pimples, whiteheads and blackheads are forms of acne. Acne is perhaps the most common among skin ailments that largely affect men and women alike within the age group of 12 to 24 years.

Pores of the skin are blocked by accumulation of dirt, sweat and oil secretions. Such secretions lead to white cysts known as whiteheads or cause blackheads when exposed to air. An infected blackhead or whitehead gives way to a pus filled pimple.

Some of the common symptoms associated with the eruption of a pimple are:

• Inflammation of surrounding areas.
• Tiny cysts.
• Redness around the protrusion and.
• Pus filled eruptions.

Pimples Causes

Pimples cannot be attributed to any one reason. Pimples can be caused due to a combination of circumstances such as diet, age and lifestyle habits. The key causes that lead to pimples are:

• Hormonal imbalance during puberty
• Improper diet and food intake
• Improper skin care
• Low water intake
• Use of oily cosmetics or creams
• Stress
• Constipation
• Sedentary habits

Pimples Remedy

There are a wide variety of tried and tested home remedies that can treat pimples in an effective manner. Some popularly known pimple remedies are:

• Pimples can disappear without scars by rubbing garlic on pimples several times a day.
• Apply lemon or orange peel, pounded to paste with water on pimple affected areas regularly.
• Grated cucumber applied over the face for fifteen minutes and then washed with water can help prevent pimples, blackheads and dryness of the face.
• Mix a teaspoon of honey with half teaspoon each of camphor lotion and tomato juice. Apply this mixture on the pimples and wash after fifteen minutes with lukewarm water followed by cold water. This also helps lighten spots or marks left by pimples.

Boil water. Add some salt into water, and then apply to pimple on face. The water must be very hot in order to work, it will burn, but this helps kill the germs, wash with your regular face wash, and apply your face cream. The next morning u will notice it is gone down, repeat every night and you'll see the difference.

Diet for Pimples

Food intake and control is an important step in arresting the growth of pimples. Pimples can be controlled by adhering to simple pimple diet tips such as:
- Avoid excessive consumption of oily, fried and sugar foods.


- Control and ensure limited intake of tea, coffee and alcohol - Diet must comprise of fresh vegetables, fruits and nuts.
- Keep the diet focus on low calories and high fiber foods and have a balanced meal.

Pimples Other Suggestions

Regular exercise and a proper skin care regime are beneficial

A sedentary lifestyle, stress and indigestion are some of the causes that lead to pimples. Simple exercises such as walking, jogging, swimming are stress busters and can also help treat indigestion apart from preventing pimples and other skin ailments.

Use non oily makeup and follow an appropriate skin cleansing regime. Avoid use of products containing isopropyl isostearate, isopropyl palmitate, isopropyl myristate, socetyl stearate & sodium chloride which may aggravate pimples.

Super Food # 6: Berries (blueberries, strawberries, raspberries, cranberries)

Goal: 3 to 4 servings every week

What It Does: In a way similar to wine, these fruits may protect your body with powerful anti-cancer nutrients known as anthocyans, which are believed to play a role in cell repair. Krause says research shows anthocyans may decrease the risk of several cancers, including those in the breast and gastrointestinal tract.

“These berries,” says Krause, “are also high in vitamin C and folic acid, which is essential for all women in their childbearing years. And they offer powerful anti-oxidant protection, which not only protects the heart but also may protect against skin aging, from the inside out.” Moreover, she tells WebMD that cranberries may help reduce the risk of urinary tract infections in women, while the nutrient, lutein found in all the berries, can help protect vision.

Super Food # 5: Vitamin D fortified low fat milk or orange juice

Goal: At least 400 IUs of vitamin D daily

What it does: “Essential to helping the bones absorb calcium from the gut,” says Somer, “vitamin D helps reduce the risk of osteoporosis and may be vital in reducing the risk of diabetes, multiple sclerosis, and tumors of the breast, colon, and ovary.”

Indeed, recent studies from the University of California San Diego suggest that vitamin D has the potential to prevent up to one–half of all breast, colon, and ovarian cancer in the United States.

Somer tells WebMD that a growing body of research indicates many women may be vitamin D deficient. “A combination of staying out of the sun (which the body uses to manufacture vitamin D) and using sunscreen, which blocks the synthesis of vitamin D, has resulted in many women hitting a dangerously low level of this nutrient,” says Somer.

While Vitamin D is found in salmon, mackerel, tuna, and sardines, experts say fortified foods, such as milk, are the best source.

Super Food # 4: Tomatoes (watermelon, red grapefruit, red navel oranges)

Goal: 3 to 5 servings each week

What it does: The powerhouse nutrient in all these fruits is lycopene. And, according to Miller, while the headlines touted its protective effects against prostate cancer, more quiet research has shown it has tremendous health benefits for women as well.

“Research is starting to show that lycopene may protect against breast cancer,” Miller says. "And it’s also a powerful antioxidant that can help a woman fight heart disease.”

The very latest research shows it may also help keep you looking younger longer by protecting against UV damage from the sun.

Super Food # 3: Beans

Goal: 3 to 4 servings every week

What it does: Low in fat, beans are a good source of protein and fiber and may have protective effects against heart disease and breast cancer. Beans may also play a role in stabilizing female hormones, says nutritionist Susan Krause, MS, RD.

“Beans have been around so long that most people don’t view them as a fancy new health food,” Krause says. “But in fact, they are among one of the healthiest things a woman can eat.”

In studies published in the International Journal of Cancer, researchers found that beans in general, and lentils in particular, may have some protective effects against breast cancer. In research published in the Archives of Internal Medicine, doctors found a relationship between a lower incidence of cardiovascular disease and a higher intake of legumes. Well known legumes include peas, beans, lentils, and peanuts.

As a source of both soluble and insoluble fiber, Krause says, beans can help lower cholesterol, while their level of a nutrient known as isoflavone can help in the regulation of hormones and may aid with PMS, perimenopause, or menopause symptoms. Although soybeans have among the highest levels of isoflavones, other sources include red clover, kudzu, mung beans, alfalfa sprouts, black cohosh, and chickpeas.

“Beans also contain something called protease inhibitors, which may help protect against breast cancer,” says Krause. Protease inhibitors help slow the division of cancer cells and in this way may prevent tumor formation.

Last but not least, if you are in your reproductive years, beans can give you a steady supply of folic acid -- essential if you should become pregnant.

Super Food # 2: Fatty Fish -- like Salmon, Sardines and Mackerel

Goal: 2 to 3 servings every week

What it does: The healthy factor in fish is omega-3 fatty acids, and specifically two types known as DHA (docosahexaenoic acid) and EPA (eicosapentaenoic acid).

“Fatty fish not only plays a vital role in the health of the membrane of every cell in our body, it also helps protect us from a number of key health threats,” says Laurie Tansman, MS, RD, CDN, a nutritionist at Mount Sinai Medical Center in New York.

Some of those threats include heart disease, stroke, hypertension, depression, joint pain, and a number of illnesses linked to inflammation, including lupus and rheumatoid arthritis. Somer says fish may even offer some protection against Alzheimer’s disease.

While many foods -- such as walnuts, flaxseed oil, and some mayonnaise brands -- claim the benefits of omega-3 fatty acids, Somer cautions that only the DHA or EPA forms of omega-3 can be directly used by the body.

“What you get in foods like walnuts and flaxseed oil is an omega-3 acid known as ALA -- alpha-linoleic acid,” says Somer. “And while it’s certainly good for you, it requires a process in the body to convert it to DHA. And that conversion process can be influenced by a variety of individual
factors.”

The good news: You are likely to see a wheelbarrow full of new products supplemented with DHA slowly making their way to market in the coming year. Currently, Kellogg is reportedly developing a cereal fortified with DHA, while a company called Nutri-Kids has already launched a DHA fortified ready-to-drink milk product. You can also find eggs fortified with DHA and, says Somer, certain brands of soymilk.