Constipation-Problem and Solution

Modern lifestyle relies on an unprecedented indulgence in fast foods and junk foods. Add to that addiction to electronic gadgets and what you have in hand are onslaught of several lifestyle related diseases. The prevalence of diseases like diabetes, heart related problems, high blood pressure, morbid obesity and other neurological diseases have been attributed directly to lifestyle problems. In addition to the diseases above, constipation are extremely common now-a-days. Constipation can be defined as a condition wherein a person has infrequent bowel movements. Even when a constipated person has bowel movements, they often suffer from passing of hard stool. This is associated with several other diseases. Today we shall try to envisage the whole gamut of problems related to constipation and their possible cure.

Daily Diet Plan

The primary causes of constipation are as follows:

Dietary fibre:  Low intake of dietary fibre is one of the important causes that lead to constipation. A normal person should eat at least 25 to 30 gm of dietary fibre every day. But regular consumption of refined food from breakfast to dinner reduce overall fibre intake of an individual and thereby causes severe constipation. Intake of dietary fibre will also help if you have a weight loss diet plan

Water: Limited or reduced intake of water is another cause of constipation. Water help to normalise and maintain body’s overall function. It also helps in normal regular bowel movement. So less water intake may cause constipation.

Stress and insomnia: Stress is also responsible for constipation. As our brain controls all bodily functions, stressful situation directly affect muscle movements.  So excess stress is often thought to cause constipation. 

Sedentary life style: Sedentary lifestyle contributes to constipation. Physical activity helps in proper muscle movement and aids proper bowel movement.

Laxatives: Excess use of self-prescribed laxatives is very harmful. Laxatives also bring about constipation because after a certain period of time body does not respond to laxatives.

Some diseases and medicines are also responsible for severe constipation. Hypothyroidism and diabetes are also associated with irregular bowel movements. Some medicines like pain killers, antibiotics and other neurological drugs are often directly linked to constipation.

What should you do to overcome constipated condition?

Diet: Most important thing is to modify your diet pattern in order to overcome constipation related problems. Firstly, include lots of fiber in your daily diet plan. There are two types of fibre: soluble fiber and insoluble fiber, both of which are required for proper bowel movement. But foods containing insoluble fiber are more important because they add bulk to the stool and therefore, help in bowel movement. Eat wheat bran, vegetables and fruits with skin, whole grain and seeds for increasing total fiber intake. Drink lots of water, - at least 8-10 glasses per day.  In case you do not like to drink too much water, then increase your intake of soup, dal and other liquid foods. Control your portion size because binge eating or over consumption of junk food and fast foods or skipping meal affect one’s metabolism which is related  to the formation of hard stool and irregular bowel movements.

Physical activity: Regular physical activity, in addition to having a balanced diet, help in relieving constipation. Activity helps in proper movement of muscle. Squatting exercise is helpful for constipation. Exercise helps in smooth movement of food in proper time so that our body does not absorb excess water from stool. This mechanism prevents hard stool formation.

Lifestyle modifications: Life style modification has great impact on constipation. Proper sleeping time and maintaining proper gaps between food help in reliving from constipation. Avoidance of junk food along with regular consumption of  at least 8-10 glasses of water per day, would help in reliving in constipation.

By following above mentioned guidelines you can have some relief from constipation. Now I will share some foods which are good for treating irregular bowl movements:

Include prune juice or dry prunes in your regular diet. Prunes are considered as natural laxative as they contain sorbitol which helps in proper bowl movement. So if you take prune juice or dry prunes in empty stomach, they may help you get rid of constipation.

 Dates also very good for treating constipation as they have high volume of fibre 

 Include homemade curd in your daily diet. Curd helps to manage gut bacteria and act as probiotic.

 Include bael fruit in your diet as they contain lots of fibre. They are also considered as natural laxative. So if you drink bael sarbat with curd, it will be very helpful in reliving constipation.

 Last but not the least; include raisins in your diet. Eat water soaked raisins in your diet. You can add them to your breakfast cereal or in smoothie, or you can eat them in raw form.

Constipation is a very common problem so follow the above mentioned tips and live a smooth life.

Source URL: https://key2connect.code.blog/2019/02/25/constipation-problem-and-solution/

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Why to Take Banana Daily in Diet?

Fruits bring health, colour, and happiness to our palates and lives. We almost invariably give preference to seasonal fruits like orange in winter and mango in summer. Apple is popularly known as the fruit that keeps doctors away and therefore is adored by one and all. There is another fruit- much more humble and tastier than most fruits available in the market- the often ignored banana. It won’t be an exaggeration to call it a superfood. A medium sized banana (100g) contains 116 kcal of energy and 1.2 grams of protein. In addition to these macronutrients, a banana is a good source of potassium and vitamin B6. It also contains calcium, tryptophan, and iron which are beneficial for your health. Today we shall discuss all the health benefits of banana. 

Daily Diet Plan Chart

 A banana is good for heart’s health as it contains lots of potassium. Potassium is one of the most important minerals for a heart as it helps regulate the movement of the heart muscle.  In addition, potassium helps balance the increase of sodium level in our body due to consumption of excessive junk food. This sodium-potassium balance is extremely important for our health. The potassium content of banana helps in regulating blood pressure. So for your heart’s health you should always consider including banana in your diet.

 Bananas contain a good amount of fibre. This fibre is good for gut health. This fibre or resistant starch helps controlling blood sugar level and enhance short-chain fatty acid production. These short chain fatty acids are important for maintaining gut health. So if you have constipation and/or digestion related problem, include a banana in your Daily Diet Plan.

 A problem of mood swings can be solved by eating a banana. It contains tryptophan- an essential amino acid which influences the production of serotonin. This neurotransmitter is essential for elevating your mood. So, menopausal women and pregnant mothers, who often suffer from severe mood swings, can eat a banana. It will definitely help your mood to get better. Also, for pregnant mothers, Pregnancy Diet Chart is recommended.

 Bananas are very effective for those who want to increase their muscle. As has been told earlier that a banana is a good source of potassium and contains high energy, both of which are required for muscle growth. During exercise, muscles require potassium for proper movement and the body requires extra energy, and a banana would supply both. So one can eat a banana before exercise for effective muscle movement and muscle growth.

 Bananas may be helpful to treat a sleeping problem, as they contain tryptophan which is a precursor to serotonin. This chemical is essential for sound sleep. At the same time, it contains vitamin B6 and magnesium, both of which are required for good sleep. Vitamin B6 helps in relieving you of your daily anxiety and magnesium relaxes muscles, which are essential for good sleep. So if you have any sleep-related issue, try to eat a banana, instead of popping sleeping pills.

 Banana is good for people with anemia. It contains iron which is an essential element for blood cell formation. It also contains copper which is essential for blood cells. So consumption of banana helps in improving blood level and also in reducing anemia.

 Banana has anti-inflammatory property. Inflammation is associated with several diseases like arthritis, gout and free radical damages. So banana is effective for those diseases which are directly associated with inflammation.  If you have arthritis-related problems, you can choose to have banana in your diet. 

 Bananas are considered antacids because they help reduce acid secretion. Excess and uncontrolled acid production are associated with ulcer formation in the stomach. So, if you have a tendency for indigestion, gas and blotting related problems, you can eat a banana daily. 

How to incorporate banana in your daily diet:

 Add banana slices in your breakfast cereals. If anyone has a habit of engaging in regular physical exercise then she must eat banana before exercise.

 For children- make banana smoothie with milk and dry fruits. This type of smoothie is helpful for weight gain as well. Adults can also drink this.

 If you have a craving for ice-cream, then you can prepare a homemade healthy ice-cream using banana, milk, raisins, and almond, and thereby satisfy your sweet cravings in a healthy way.

 You can use a banana for making healthy and tasty pancakes.

 You can include banana in your fruit salad plate.

After knowing the benefits, surely you are excited about getting a banana in your hand. But you must also keep in mind that excess consumption of any food, even the healthy ones, isn’t good for your health. So control your portion size. If you have a structured Weight Loss Diet Plan then eating too many bananas will be detrimental for you. The best thing for your health is to eat one banana every day.

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