How To Avoid Constipation

Constipation results when waste material moves too slowly through the large intestine, resulting in infrequent and/or painful elimination.

It is important that the bowels move on a daily basis. The colon is a holding tank for waste matter that should be removed within eighteen to twenty-four hours. Harmful toxins can form after this period.

One of the healthiest steps you can take is choosing foods that relieve constipation or prevent constipation in the first place. You may already turn to foods that relieve constipation, such as bran cereal or prune juice. However, if you don’t yet have constipation symptoms, you don’t need to wait until they start to begin eating healthier.

Types of constipation

There are two broad categories of constipation, functional constipation and disease-associated constipation.

Diet and constipation

Foods which lubricate the intestines:
Spinach, bananas, sesame seed oil, honey, pears, prunes, peaches, apples, apricots, walnuts, pine nuts, almonds, alfalfa sprouts,, soy products, carrots, cauliflower, beets, okra, seaweed.

Foods which promote bowel movements:
Cabbage, papaya, peas, black sesame seed, coconut, sweet potato, asparagus, figs, castor oil, bran from oats, wheat or rice.

Processed food: Whether it is frozen foods or burgers and pizzas, it is going to make your mornings hard to get through, literally. When food is preserved and ready to eat, vital nutrients are drained out, plus the ingredients used are cheap. For example, all purpose flour or maida is used practically in all pizzas, breads and instant noodles.

Bakery goodies: Nankhatais, kharis and tea biscuits are rich in sugar and fat. They may go well with tea and coffee, but lack fiber. But there's a solution to these good old treats, increase your fiber intake, and balance it out.

Red Meat without supplementing meals with vegetables: If you consume pork or beef regularly, without veggies on the side, you may have already experienced constipation. Make it a habit to accompany this precious chunk of meat with salad, cooked vegetables, and whole grain cereal; something that is rich in fiber.

Caffeine: So no one can give up coffee, black tea and colas. They give you the much needed buzz to start your day and keep you going through strenuous meetings, commutes, and just about everything else. Unhealthy dependency aside, caffeine dehydrates the human body and dehydration is one of the main causes of constipation.

Oily food: Chips and fast foods are tempting, even for those who are determined to eat healthy. But the more oily and salty your food is, the higher your chances of developing some digestive health issues as you cross over from your 20s to the 30s. Foods that are deep fried and soaked in oil like French fries slows down the digestive process.

Dairy products: Saturated fats and the no fiber component is the reason dairy products come in this category. If you're constipated, leave out cheese and milk from your breakfast, stick to oatmeal and yogurt.

The most effective way to prevent simple constipation is to ensure that your diet includes plenty of unprocessed food, fibre and appropriate roughage from a wide range of sources.

Related Article
- Dos and Don'ts for Constipation Relief

Dos and Don'ts for Constipation Relief

Constipation results when waste material moves too slowly through the large intestine, resulting in infrequent and/or painful elimination.

In most cases constipation arises from insufficient amounts of fiber and fluids in the diet. Other causative factors include inadequate exercise, advanced age, a heavy consumption of junk food, certain drugs and diseases such as diverticulosis, hemorrhoids, hernia, bowel cancer, indigestion, obesity, headaches, insomnia and gas. Constipation may also occur in the later stages of pregnancy.

Do …

Drink plenty of fluids - Getting the recommended eight glasses of water a day helps to soften your stool, making elimination easier. Drinking the right amount of fluids may also help stool leave the colon, Fortunato says.

Eat fresh and dried fruit - Fruit, especially dried fruit, is loaded with fiber and is one of the foods that help relieve constipation. Along with water, fiber helps give stool the right consistency to pass easily. Good fruit choices for a constipation diet are raisins, prunes, figs, bananas, apples, and applesauce.

Load your plate with vegetables - Vegetables are also high in fiber and can help prevent constipation. Pinto beans, legumes, salads, and raw vegetables are all high in fiber, making them great choices for constipation relief and prevention.

Natural Laxatives - Prunes and figs are the best natural laxatives. Herbs that function as laxatives are alfalfa, dandelion (weak), senna leaf and dong quai for chronic cases. Coffee is a natural laxative but may constipate in certain individuals who drink too much.

Fill up on whole grains for fiber - Look for whole-grain bread, oatmeal, ground flax seed, barley, and wheat bran cereal. Your goal should be to get up to 35 grams of fiber a day, and just one ounce of wheat bran cereal gives you 10 grams.

Don’t …

Rely on processed foods - Processed foods don’t have much fiber, Fortunato says. Eating too many of them can lead to constipation — better to go with natural foods like fruits and vegetables than to get your meals and snacks from a box or bag.

Drink coffee or caffeinated drinks all day - Caffeine is a stimulant so it can cause you to have a bowel movement. But it can also cause dehydration, which can have the opposite effect and lead to constipation, Fortunato explains.

Go overboard on dairy - Dairy on its own may not lead to constipation, but the lactose in dairy can produce gas and make you uncomfortable if you’re backed up already, Fortunato says. Also, foods that are loaded with cheese aren’t usually part of a balanced diet, so be sure to get the three recommended daily servings of dairy from healthy, low-fat sources, such as nonfat milk and yogurt.

Iron supplementation - Constipation may be a side effect of iron supplementation.

Drink too much alcohol - Like caffeine, alcohol can dehydrate you and cause constipation. Limiting your alcohol intake can help relieve constipation.

If constipation is a problem, it’s better to see a doctor sooner rather than later, Fortunato says. In his clinic, he recommends that patients who are constipated work with a dietitian to change their eating habits and avoid future problems. A constipation diet full of fiber and plenty of fluids may be all you need to stay regular.

Healthy Ways to Gain Weight

The high rate of obesity and overweight problems in our culture means there is much more emphasis on losing weight rather than gaining weight. It is easy to forget about people who are too thin. Some people are naturally thin and want to be bigger, but being underweight can result from eating disorders or appetite loss due to certain medical conditions. Aging also affects appetite, as we gradually lose some of our ability to smell and taste foods. If you've recently lost weight without trying, you should see your health care provider.

Feeling underweight? Here's how you can gain some extra kilos

Many think that increasing the intake of junk foods and greasy foods is the short cut to gain weight but it's surely not the right way as junk foods usually contain unhealthy trans fats or saturated fats. If you are are tired of the skinny built of your body, then read on to find out how to put on those extra kilos to get the perfect look.

The main goal is to increase your overall intake of calories every day, but it doesn't really matter if you eat more meals or increase the size of the meals you eat right now. If you're not used to eating much at any one time, you may prefer to eat several small meals or snacks throughout the day. If you'd rather eat less often, increase your portion sizes or add more foods to each meal.

-Healthy fats include omega-3 essential fatty acids sources like tuna, salmon, flax, and walnuts. Good sources of protein include lean meats, fish, poultry, nuts, seeds and legumes. Healthy carbohydrate sources include fruits, vegetables and whole grains.

-A high-quality multivitamin and mineral supplement is a good idea to make sure you are getting all of the vitamins and minerals you need.

-It may be easier to eat five or six smaller balanced meal per day rather than eating three large meals, especially if you are not used to eating much at one time.

-Exercise is also important for healthy weight gain. Resistance training exercises such as lifting weights will help to increase your muscle size. Aerobic exercises such as running and stationary bicycling are better for fat loss and excessive aerobic training may cause you to lose more weight.

-Use a food diary to track your calorie intake to be sure you are getting all of the calories and foods that you need.

-Keep your meals balanced. One meal should have a healthy protein source such as fish, low fat meat, chicken or legumes plus two or three servings of vegetables. Green vegetables add lots of vitamins and phytonutrients while starchy potatoes and corn add extra calories.

-Drink healthy beverages such as milk and fruit juices to add calories. Don't choose sugary sodas, which only add calories and no nutrition. Remember that it can take a while to gain the weight you need, but be patient and continue to choose healthy foods until you reach your goal weight.

Benefits of cumin seeds

Cumin is native to India and East Mediterranean region and also known as Cuminum cyminum. Cumin seeds are the part of many culinary dishes and one of the most popular spices.

As is usually the case with spices that have been in use for thousands of years, cumin appears to provide a number of potential health benefits, from anti-glycation agent to antioxidant to anti-osteoporotic, and much more.

Nutrients in Cumin Seeds

Cumin seed is a low calorie spice with only about seven calories per teaspoon. Cumin seed is also a source of minerals according to the USDA nutrient database. A teaspoon of cumin seed contains about seven percent of the daily iron requirement and about three percent of the daily manganese requirement. Cumin seed is not likely to contribute in a strong way to our nutrition. Even so, cumin seed can add small amounts of iron, calcium, magnesium, and potassium to your diet, chipping away at any iron deficiency you might have.

Cumin seed also provides a bit of B vitamins, particularly thiamin, niacin, vitamin B-6, and riboflavin. (See the graph below). B vitamins support a healthy brain and help maintain your energy. One of the best sources of B vitamins include beef which goes well with cumin seed seasoning, a great B-vitamin combination.

Cumin seed also has a small amount of vitamins A, C, E, and K.

Cumin Seed in Cooking

Cumin is most commonly used to flavor foods and is widely available in both seed and powder form. While cumin is a favorite on the spice rack, Curries are great and expected places to insert cumin, Cumin used to act as a replacement for expensive black pepper for people who couldn’t afford it,

For the maximum flavor from your cumin seed, toast it just before use or at the beginning of assembling a dish. In India cumin is often fried in the oil in the first stage of putting a dish together. The flavor of the cumin is matured and somewhat released into the oil for an experience to be gotten in no other way. A good Mexican cook would not dream of buying cumin powder. No way! You buy cumin seed, toast and grind with a mortar and pestle, known as a molcajete as you need it. Granted, this process requires a little more effort of you in the kitchen, but the results are way worth it.

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- How Cumin Seeds Can benefit in Natural Medicine

How Cumin Seeds Can benefit in Natural Medicine

Cumin seeds also known as jeera have been extensively used in culinary preparations in the Indian subcontinent since ages.Cumin seeds not only add taste to food but also are very beneficial for body.

1. It is a great aid in digestion and prevents indigestion, flatulence, diarrhoea, nausea and morning sickness. Boil 1 cup of water and remove from heat before adding 1 tsp. of cumin seeds, 1 tsp. of fresh coriander and a pinch of salt. Allow the tea to steep for 20 minutes before drinking. Take this natural medicine after meals.

2. Iron for Energy and Immune Function, a mineral that plays many vital roles in the body. Iron is an integral component of hemoglobin, which transports oxygen from the lungs to all body cells, and is also part of key enzyme systems for energy production and metabolism. Additionally, iron is instrumental in keeping your immune system healthy. Iron is particularly important for menstruating women, who lose iron each month during menses. Additionally, growing children and adolescents have increased needs for iron, as do women who are pregnant or lactating. Mix 1 tsp. of powdered cumin seeds in a cup of warm milk and add 1 tbsp. of raw honey.

3. For immediate relief from acidity, chew a pinch full of raw cumin seeds.

4. Relieve insomnia with cumin seeds and banana. Simply mix 1 tsp. of cumin seed powder and the pulp of a ripe banana and eat before bed.

5. Cumin seeds have antiseptic properties and aid in curing common colds. Boil 1 cup of water and remove from heat before adding 1 tsp. of cumin and a large slice of ginger. Allow the tea to steep for 20 minutes, drinking 2 or 3 times a day until symptoms subside.

6. Cumin seeds has rich source of Vitamin E, which is great for the hair and skin as well. it also has disinfectant and anti-fungal properties. This protects the hair and skin from fungal infections. Add a bit of onion juice to cumin powder to make a paste and apply to boils, bites, bee stings and even scorpion stings to help reduce inflammation and pain.