Dr.Vidhya Sagar Memorial Homeopathy clinic

गैस से होने वाले रोगों से परेशान लोगों की संख्या लगातार बढ़ती ही जा रही है. कई बार तो पेट के गैस से लोग बेचैन तक हो जाते हैं. इसलिए ये आवश्यक है कि इस समस्या को दूर करने के उपायों पर चर्चा की जाए. पेट के गैस की समस्या से पीड़ित व्यक्ति के पेट में जलन की शिकायत होती है. कुछ लोगों के गले तक में जलन या सरदर्द की परेशानी भी नजर आती है. इसलिए इस दौरान खाने पीने का मन भी नहीं करता है जिससे परेशानी और बढ़ सकती है. कई कारणों से पेट में गैस बनती है. इसके कुछ प्रमुख कारण हैं सही समय पर खाना न खाना, संतुलित आहार न लेना और एक्सरसाइज न करना. गलत समय पर सोने या जागने की वजह से भी कई बार पेट में गैस की समस्या उत्पन्न हो जाती है. पेट में गैस होने की वजह कब्ज भी हो सकती है कई लोगो को अक्सर कब्ज की शिकायत रहती है.कब्ज की वजह से दिनभर थकान ,सर में भारीपन और पेट फूलने जैसी समस्या रहती है. जिसकी वजह से आपका पूरा ध्यान पेट की तरफ ही लगा रहता है और आपका पूरा दिन ख़राब हो जाता है. इसलिए आइए गैस से होने वाले रोगों और इसे दूर करने के उपायों को इस लेख के माध्यम से जानें.

लौंग और शहद

पेट में होने वाली गैस की समस्या से छुटकारा पाने के लिए सिर्फ दो लौंग काफी है. ये बहुत ही आसान उपाय है और आपको कहीं जाने की जरुरत नहीं है. आयुर्वेद में तो पेट में होने वाली गैस को दूर करने में लौंग को रामबाण माना जाता है. लौंग को चूसने मात्र से ही आपकी गैस गायब हो जाएगी और इससे हमारा पेट भी ठीक रहता है. अगर आप लौंग को शहद के साथ लेंगे तो आपकी कब्ज भी दूर हो जाएगी अगर कब्ज नहीं होगी तो फिर आपको गैस की समस्या भी नहीं रहेगी.

नींबू पानी
 

यदि आप नियमित रूप से प्रत्येक सुबह खली पेट गर्म पानी में एक नींबू का रस मिलकर पियेँ तो इससे भी हमारा पेट सही रहता है और पाचन तंत्र भी ठीक ढंग से काम करता है. इसका फायदा ये होता है कि इससे हमारे पेट की गैस भी दूर हो जाती है.

मेथी का काढ़ा

मेथी से बना काढ़ा गैस से होने वाले रोगों को दूर करने में महत्वपूर्ण भूमिका निभाता है. इस समस्या से छुटकारा पाने के लिए आप मेथी को पानी में भिगो दें और फिर इसे पानी में उबाल कर काढ़ा बना लें और इसे पियें तब भी आपको बहुत ही जल्दी पेट में होने वाली गैस की समस्या से छुटकारा मिल जाएगा.

हल्दी का सेवन

हल्दी भी हमें गैस से होने वाले रोगों से बचाने में मददगार है. हल्दी पेट में गैस की समस्या को दूर करती है और ये भोजन को पचाने में भी मदद करता है. इसलिए हम रोज थोड़ी सी हल्दी का सेवन करना चाहिए. हल्दी के सेवन से आप कई अतिरिक्त लाभ भी प्राप्त कर सकेंगे.

जीरा पाउडर

पेट में होने वाली गैस व जलन को दूर करने में जीरा बहुत ही रामबाण दवा का काम करता है जिसको भोजन सही ढंग से पच न रहा हो उसे हर रोज एक गिलास पानी में जीरा पाउडर मिलकर पीना चाहिए इससे पेट की इन समस्याओं से छुटकारा मिल जाता है.

पर्याप्त मात्रा में पानी का सेवन

गैस से होने वाले ज़्यादातर रोगों के पीछे मुख्य कारण होता है पानी की कमी. पानी आसानी से उपलब्ध है इसलिए हमें दिन में एक निश्चित अंतराल पर आवश्यकतानुसार पानी का सेवन करते रहना चाहिए. हर रोज एक दिन में कम से कम आठ से दस गिलास पानी जरूर पीना चाहिए. जिसकी वजह से हम पेट की समस्या से छुटकारा पा लेंगे.

यूरिक एसिड की बीमारी से ग्रस्त मरीजों के शरीर के कई अंग प्रभावित होते हैं जैसे पैरों के अंगूठे, टखने. घुटने, जोड़ों और एड़ी आदि भी. आपको बता दें कि रक्त में यूरिक एसिड नामक रसायन की मात्रा असंतुलित होने के कारण ये बीमारी उत्पन्न होती है. इसके गुणों के आधार पर इसे अर्थराइटिस का ही एक रूप माना जाता है. क्योंकि इसमें भी जोड़ों और अन्य स्थानों पर सूजन होती है. जैसे कि अर्थराइटिस में दिखाई पड़ती है. यह बीमारी आमतौर पर लंबे समय तक भोजन ना करने डीहाइड्रेशन तनाव कसरत ना करना शराब का सेवन बहुत ज्यादा करना आदि से हो सकती है. इसके साथ ही जंक फूड और जीवन शैली में बदलाव भी इसके कारण हो सकते हैं. किसी भी बिमारी के दौरान कुछ सामान्य परहेज करके उसके लक्षणों को काफी हद तक कम किया जा सकता है. कई बार तो हम परहेज करके बिमारी को भी ख़त्म करने में सफलता प्राप्त कर लेते हैं. इसलिए आइए यूरिक एसिड से पीड़ित मरीजों के लिए परहेज किए जाने वाले खाद्य पदार्थों के बारे में जानें.

1. सरसों के तेल का इस्तेमाल करें कम

खाना पकाने के लिए हम आम तौर पर सरसों के तेल का इस्तेमाल करते हैं लेकिन यदि आपको यूरिक एसिड की समस्या है तो आप कोल्ड प्रेस जैतून के तेल का इस्तेमाल खाना बनाने के लिए करें. इससे आपकी परेशानी कम होगी.

2. बेकरी के उत्पाद से बचें

जो व्यक्ति यूरिक एसिड से ग्रसित हैं उन लोगों को बेकरी उत्पादों से बचना चाहिए. क्योंकि बेकरी के उत्पाद जैसे की एक पेस्ट्री में अनसैचुरेटेड फैट की अधिकता होती है. इन के सेवन से यूरिक एसिड के स्तर में और वृद्धि होने का खतरा रहता है. इसलिए इसके सेवन से बचना चाहिए.

3. एल्‍कोहल से दूर रहें

शराब पीना भी यूरिक एसिड की समस्या से जूझ रहे लोगों के लिए काफी जोखिम भरा फैसला हो सकता है. क्योंकि यदि आप अल्कोहल का सेवन करेंगे तो इससे आपके शरीर में यूरिक एसिड की मात्रा बढ़ जाती है. जिससे अटैक भी आ सकता है. इसलिए अल्कोहल से दूरी बनाकर रखने में ही समझदारी होगी.

4. डिब्‍बा बंद भोजन से बनाएं दुरी

यूरिक एसिड के स्तर में वृद्धि होने की शिकायत होने पर आपको डिब्बा बंद भोजन से बिल्कुल किनारा कर लेना चाहिए. क्योंकि डिब्बा बंद भोजन में आपको यूरिक एसिड को बूस्ट अप करने वाले तत्व मिलते हैं और यदि आप इनका सेवन करें इससे यूरिक एसिड एसिड के स्तर में वृद्धि हो जाएगी.

5. मछली और मीट से भी परहेज

मछली और मीट का सेवन भी यूरिक एसिड की समस्या से ग्रसित लोगों के लिए खतरनाक है. कुछ विशेष प्रकार की मछलियां तो बिल्कुल ही नहीं खाना चाहिए क्योंकि इन सब खाद्य पदार्थों के सेवन से आपकी यूरिक एसिड के स्तर में वृद्धि होने की संभावना बढ़ जाती है.

6. एंटीआक्सीडेंट युक्त भोजन

एंटीऑक्सीडेंट युक्त भोजन करना भी कुछ यूरिक एसिड से पीड़ित लोगों की काफी मदद करता है. इसके लिए आप टमाटर, अंगूर, ब्लूबेरी, लाल शिमला मिर्च आदि का सेवन कर सकते हैं क्योंकि इनमें एंटीऑक्सीडेंट्स और विटामिन सी की भरपूर मात्रा मौजूद रहती है. एंटीऑक्सीडेंट्स मुक्त अणुओं को शरीर से बाहर निकालने में मददगार होते हैं. इसके अलावा इससे यूरिक एसिड के स्तर में भी कमी होती है.

7. सेब का सिरका
 

सेब के सिरके की सहायता से भी यूरिक एसिड की समस्या से निजात पाई जा सकती है. क्योंकि सेब का सिरका हमारे शरीर में रक्त का PH मान को बढ़ाकर यूरिक एसिड के स्तर को कम करता है. यह ध्यान रहे कि सिरका बनाते समय सेब कच्चा बिना पाश्चुरीकृत और बिना पानी मिला हुआ होना चाहिए

8. अजवाइन के बीज का अर्क

यदि आप यूरिक एसिड की समस्या से ग्रसित हैं तो आपको अपना दर्द कम करने के लिए अजवाइन के बीज के अर्क का सेवन करना चाहिए. क्योंकि अजवाइन में दर्द को कम करने वाले एंटीऑक्सीडेंट्स में डाइयुरेटिक्स का गुण पाया जाता है. इसके अलावा यह एंटीसेप्टिक भी होता है. कई बार तो इसका इस्तेमाल नींद ना आने, नर्वस ब्रेकडाउन या व्यग्रता जैसी समस्याओं के उपचार में भी किया जाता है.
 

Reasons for dry skin
 

Unhealthy lifestyles, exposures to extreme wealth conditions, bathing for long time in hot water, using harsh soaps, harsh cosmetics, can cause drying of skin. 

Ayurveda's point of view about dry skin

According to texts of ayurveda, dry skin is caused by increased vat dosh in the body. When vaat dosha increases in the body, it reduces kaha dosha and makes skin dry and wrinkled. 

The causes which increases vaat dosha in the body

1) exposure to cold and dry climate
2) controlling natural urges like urination, defecation, hunger, thirst etc
3) keeping awake till night 
4) irregular food habits
5) consumption of spicy, dry and bitter food
 

Routine diagnosis and tests are important to perform if you are diagnosed unexplained infertility. These diagnostic tests include assessment for Ovarian Reserve and other hormonal factors are involved which has to be assessed in order to treat infertility.

There are different tests for men and women, which helps the Fertility specialists to diagnose about the causes or reasons for the infertility. Some of them are briefly explained here:

Valuation of Male Infertility

In the infertile couple, the assessment of male factors like previous medical history, age, lifestyle of male and semen analysis has to be done. The evaluation of medical history includes prior paternity, surgical history, use of any medicines and sexual dysfunction. Physical assessment includes: abnormalities in testes i.e., Varicocele and absence of vas deferens could be detected.

Assessment of Female Infertile

Evaluation of female infertility included the assessment of ovulation or ovarian defects. A patient with menstrual abnormalities should be investigated for underlying causes such as polycystic ovarian syndrome, thyroid disease, and hypothalamic causes secondary to weight changes. Another test for the infertility in couples included the assessment of Ovarian reserve. the testing includes the Day 2 or day 3 serum AMH (Anti-Mullerian Hormone) or Serum FSH (Follicle stimulating hormone).

Sore Male Organ Syndrome: Could It Be Behcet's Disease?

A man can get a sore male organ(MO) from any number of reasons, including using his equipment too much or not keeping his manhood well lubricated during extended sensual encounters. There can also be some male organ health concerns, such as a social disease, that might cause a sore MO as well. But sometimes that soreness comes from a medical issue that goes beyond the MO - and such can be the case when a guy has Behcet's disease.

What it is?

Also called Behcet's syndrome, Behcet's disease is named after a Turkish doctor who is credited with discovering it in the 1930s. It is both an autoimmune and an autoinflammatory disease.

Autoimmune means that the body, for some reason usually unknown, starts to sense a normal body part or function as abnormal and therefore initiates a defense against it; in other words, the body starts fighting itself. Autoinflammatory diseases come about when a genetic mutation is the reason that the immune system starts fighting against a normal body part of function.

With Behcet's, this brings about serious inflammation in blood vessels. When this happens, it may manifest in several different ways: as skin rashes, as sores in the mouth, as red eyes, as arthritis pain in joints - or as MO sores. And those MO sores can make for a sore MO.

There are an estimated 16,000-20,000 people with Behcet's disease in the United States, and it is more likely to occur in men than in women.

Sometimes it can be severe and cause pain and inconvenience; in other people, it may be very mild and hardly noticed. While the sore MO can be a problem, there are other potential complications, including vision loss or stroke, that are of greater concern.

Many men find that when a Behcet's disease flare-up occurs and results in MO sores that their sensual lives are affected. The sores can give the impression that the member may have a social disease when, in fact, Behcet's is not contagious. But even if a partner is willing, many men find that the sore MO impacts the pleasure that they would otherwise feel from engaging in sensual activity.

Treatment

Scientists still do not understand the cause of Behcet's, despite knowing there is a genetic component associated with it. Diagnosing it can sometimes take a while, especially if one has only minor symptoms.

In terms of the sore male organ, treatment typically involves topical corticosteroid medications. This help reduces the swelling and the pain. If a flare-up is mild, the sores may resolve on their own without intervention.

However, especially with more severe cases, it often is necessary to maintain continuing treatment in order to reduce the number or severity of flare-ups. This usually involves continued use of corticosteroids, but with other medications added to help suppress the overact immune response.

During flare-ups, it's also important that a person gets sufficient rest. This can help the body "re-group" and aid it in resolving the flare-up more quickly.

Even when sores from Behcet's disease go away, a guy may still experience a sore male organ. Once sores are gone, it may be helpful to regularly apply a first rate male organ health creme (health professionals recommend Man 1 Man Oil, which is clinically proven mild and safe for skin). Soreness is often a sign of damaged male organ skin, so try finding a crème that contains helpful moisturizing agents, such as a high end emollient (look for shea butter) and a natural hydrator (such as vitamin E). Try to locate a crème which also lists vitamin D among its ingredients. Vitamin D has proven benefits in fighting diseases and supporting healthy cellular function and can provide important health benefits.

Hot And Cold Food!

Immunity –bal (बल) and ayurveda

In different stages of the life it is important that we maintain a healthy one, the specific system has been developed in form of सहजबल, कालबल, और युक्तिकृतबल with the help of which you get strength (बल-bal) throughout the life. System of this procedure of medicines is known as संस्कार.

What is sanskar (संस्कार)?

“संस्कारो हि गुणान्तराधानं”
संस्कार is the procedure of adulteration of quality of life or enhancing the good things.

Suvarnaprashan - a powerful child immunization procedure

सुवर्णप्राशनं ह्येतनमेधाग्निबलवर्धनम् | आयुष्यम मङ्गलं पुण्यं वृष्यम वर्णयं ग्रहापहम ||
म|सात परममेधावी व्याधिर्भिन च धृष्यते | षड़भिर्मासै: श्रुतधर: सुवर्णप्राशनाद्भवेत || का.सं.सू.

If you are looking for an effective ayurvedic way, which helps in boosting your child’s immunity and health, you should opt for सुवर्णप्राशन. Suvarnaprashan, used over thousands of years, is completely natural as it is prepared from gold (सूवर्ण), medicated gow ghrita (औषधीय घृत) and honey (मधु), which goes through proper processing according to completely safe classic ayurvedic method. It’s a licking foam preparation (लेह/लिढ प्रकार औषधी). It is ideal method for building the overall health and intelligence of your child.

The specific benefits ascribed to svarnaprashan are as follows

Medha agni bala vardhanam (improvement of intellect, digestion, metabolism, immunity, and physical strength) ayushyam (promoting lifespan) mangalam (auspicious) punyam (righteous) vrushyam (aphrodisiac) varnyam (enhancement of color and complexion) grahapaham (protection from evil spirits and microorganisms)

How suvarnaprashan works?

The three components of suvarnaprashan work together towards enhancing the immunity and as each of them individually works on the betterment of immunity.

Goldit is an immuno-modulator (i. E. It reconstructs the immune system) provides bal to the bodyenhances life potencyenriches the texture of the skinpharmacological studies showed specific and nonspecific immune responses, which were modified in a positive manner in swarna bhasma treated. It also had a stimulatory effect on peritonealmacrophages, which may be helpful to fight against infections. Note: it is evidently mentioned in the texts of ayurveda that any form of gold should be used internally only after proper purification failing to do, which may result in complications that may be even life-threatening. The type of gold to be used, mode of administration of different forms, theirs benefits and therapeutic indications are also clearly explainedcow ghrit or gheeresearch indicates that phenolic antioxidants present in the ghee help in boosting the immune systemit is rich in vitamin a & e, which help fight free radicals and promote good healthcla (conjugated linolenic acid) in ghee lowers the level of bad cholesterol (low-density lipoprotein) and triglycerides in the body. Ghee also improves our vision by helping our bodies properly digest fat-soluble vitamins such as vitamin a. It detoxifies the body by dissolving the toxins, which are then excreted out of the body through intestine. Butyric acid, is the most important element in ghee, which has also been linked to the stimulation of t-cell production, which are the heavy hitting cells of the immune system. The use of cow ghee can help supercharge your immune system. Dose shaman of vata (वात) and pitta (पित्त) vikar (it balances the vata and pita dosha) rasa, shukra and oja vardhank (appharodiatic in nature and improve immunity) sanskarasya anuvartanam (gives a boost to the potency of the medication) twachya (enhances the complexion of the skin) dhee, dhruti, smruti, medha vardhak (enhances the intellectual power of the brain) agni vardhak (amplifies the digestive fire) honeyhoney contains a protein made by bees called defensin-1, which is the most active germ killing ingredient in honey. It makes the penetration of other medicines easy. Easily palatable for childrencontains high level of nutrients and glucosechakshusya (चक्षुष्य) (improves eyesight) vishahara (वृष्य) (aphrodisiac in nature) rakta, pittahara (रक्त & पित्तहर) (takes care of blood and pitta imbalance)

Research findings

In a pharmaco-clinical study conducted on neonates madhu-ghrita-swarna-vacha combination shows a significant effect on humoral antibody formation and it acted on immunological system, which was evident by triggering the response of immunological system by a rise in the total proteins and serum igg levels.

Observations noted

The problems like bed wetting and indigestion are decreasedreduced recurrency of frequent cough and cold. Reduced hospital visitshyperactive children become calm and it enhances concentrationchildrens are taking interest in study and sportssuvarnaprashan increases immunity power in disorders like epileptic convulsion, allergy, hepatitis-bimproves speech

Things to note

Suvarnaprashan can be given to your child from childbirth till the age of 12 years. Ideally, it should be given early in the morning on an empty stomach. Feed your child 30 minutes after giving suvarnaprashan. The specific benefits of swarnaprashana according to the duration of administration have been mentioned such as: if administered for 1 month, the baby will become parama medhavi (highly intelligent) and vyadhibhir na cha drusyate (will not be affected by any disease) if administered for 6 months, the baby will become srutadhara (will be able to remember the things, which are just heard. You can follow a dosage for a period of 30 days. You may extend this till 180 days. Afterwards follow up on every pushyanaxatra (पुष्यनक्षत्र. Your child should face the east side when taking this medicine. Suvarnaprashan is also known by other names such as swarna amruta prashana, swarna bindu prashana, suvarnaprashan, swarna prashana and swarnaprashan.

However, in conditions such as acute fever, swarnprashan can increase your body temperature. It is contraindicative in condition such as diarrhea, vomiting. Hence, it is important to consult an experienced and well-known ayurveda practitioner before starting this ayurveda process

 

A physical problem related to intimacy is something that keeps the patient from having a satisfactory intimate experience. Many women encounter many kinds of problems at various stages of their lives.

In this article, we have listed the seven most common sex problems that women experience. Take a look to know more!

Lack of sexual desire: a total lack of, or inhibited sexual desire is a problem that may be caused due to factors like age, menopause, stress, hormonal changes, pregnancy and child birth, depression, and even fatigue. Also, a work heavy lifestyle as well as too much focus on areas like children can lead to a situation where sex takes a backseat and after a while, lack of desire sets in.

Anorgasmia: not being able to orgasm during intercourse despite plenty of stimulations is a problem that some women face. This condition can be of various types including primary, secondary and others, to depict a range of orgasm related issues where a proper sexual release does not occur. This can happen due to causes like infections, past sex related trauma, pain during intercourse and other issues including anxiety and depression.

Painful intercourse: this condition can also be called vaginismus. A number of causes can trigger pain that women feel in the vaginal area during intercourse, which can lead to vaginal contractions or an involuntary spasm. The causes include endometriosis, stds or sexually transmitted diseases, ovarian cysts, vaginititis, lack of proper lubrication during sex, and stress.

Arousal problems: lack of sexual arousal is another problem that can happen due to lack of sufficient stimulation and lubrication which affects the blood flow to the vagina, thus preventing an erection of the clitoris. This condition may also be caused due to stress and relationship problems.

Related ailments: the presence of a chronic ailment can also lead to sexual problems for a member of either sex. When a woman is suffering from diabetes, cardiovascular diseases, drug abuse and other such ailments, then sex related activities tend to take a back seat and are often also hindered due to the symptoms of some of these conditions.

Side effects: taking medication that has to do with depression or menopause can also have a bearing on the kind of sex life that a woman enjoys as these medicines often create hormonal imbalances and numb certain neurotransmitters with the suppressants that they contain. Psychological factors: it has been proven medically that stress, anxiety, depression, trauma and other such factors play up on the sex life of a patient in a serious manner. Using frequent practice with proper lubrication and counselling as well, one can overcome such problems.

1. Fill up on fiber

Hemorrhoids are more likely to occur in people who have infrequent bowel movements. One of the easiest, most natural ways to become more regular is by filling up on fiber either through your diet or supplements. “adding fiber to the diet is the universal recommendation of both family doctors and gastroenterologists. “it may increase gas, but this is a small price to pay for the benefits.” aim to get 25 to 30 grams of fiber per day. Great food sources of fiber include:

Legumes, such as split peas, lentils, black beans, lima beans, and baked beans

Whole grains, such as barley, bran flakes, oatmeal, and brown rice

Vegetables, such as artichoke, green peas, broccoli, and brussels sprouts

Fruits, such as raspberries, pears, apples, and bananas

2. Drink enough water

This hemorrhoid prevention strategy is simple and cheap, yet so few of us actually do it. Along with eating a healthy diet full of fiber, adequate hydration from water is the key to having healthy bowel movements. “drinking enough water helps prevent constipation and therefore decreases straining. Drinking six to eight glasses of water each day doesn't just keep your digestive system running smoothly, it benefits your entire body.

3. Get plenty of exercise

According to Dr. Desi, exercise and hemorrhoids have a love-hate relationship. “exercise helps keep the colon more regular,” he says. “however, engaging in activities that increase abdominal pressure and/or straining (such as weightlifting) can lead to the formation of hemorrhoids.” staying active reduces your time spent sitting and putting pressure on the veins in your lower rectum. If you have a history of problematic hemorrhoids, you might want to steer clear of lifting heavy weights or other strenuous activities and opt for more moderate exercise routines such as yoga, swimming, or walking to prevent hemorrhoids from flaring.

4. Be careful when it comes to laxatives

When you’re constipated, some fiber supplements, particularly psyllium capsules, have a track record of helping get you more regular, which can prevent painful hemorrhoids. As far as laxatives go, they can help as long as you choose the correct ones. “the safest laxatives are those that work with your body rather than those that stimulate or simulate normal physiological activities. “some laxatives work by stimulating intestinal contraction to move the contents along. This might increase hemorrhoid pressures and cause symptoms.” to prevent hemorrhoids or to treat hemorrhoids that are active, we suggests osmotic laxatives that simply increase the amount of water in the gut and reduce constipation.

5. Don’t fight the urge

When you have to go, go. This is one of the simplest ways to prevent hemorrhoids. “ignoring mother nature has its risks, and hemorrhoids are one of them,”. “if you obey your body when it screams at you, the chance of problems is less. You listen to everyone else when they scream at you; why not listen to your own body, too? when you wait until you decide you have the time to move your bowels, success will be far more elusive and straining far more likely.”

6. Avoid straining

Straining and putting more pressure on the veins in your rectum is one of the most common causes of painful or bleeding hemmorhoids. In some cases, this can happen as a result of pushing too hard when trying to have a bowel movement. Other situations can cause straining too, such as lifting heavy objects, a chronic cough, or even pregnancy. If you have issues with hemorrhoids, I advise being aware of the strain you’re putting on your bowels and avoiding it as much as you can.

Kegel exercises can improve your sex life and help with pelvic floor problems, including urinary and fecal incontinence. The key is to get in the habit of doing them every day so you start to see results.

Find your pelvic muscles by stopping the flow of your urine mid-stream. Before you do your Kegel exercises, it's important to find your pelvic muscles. These are the muscles that form the floor of your pelvic floor. The most common way to find them is to try to stop the flow of your urine midstream. This tightening is the basic move of a Kegel. Let those muscles go and resume the flow of urine and you'll have a better sense of where those Kegels are. Just remember to see a doctor before you begin your Kegel exercises if you have any medical problems that may prevent you from doing Kegels safely.

• However, don't stop urinating midstream as your regular Kegel exercise routine. Doing Kegels while urinating more than twice a month can actually have the opposite effect, weakening the muscle. It may also cause damage to your bladder and kidneys.

If you still have trouble finding your Kegels, place your finger in your vagina and squeeze your muscles. You should feel the muscles tightening and your pelvic floor move up. Relax and you'll feel the pelvic floor move back again. Make sure your finger is clean before you insert it into your vagina.

Use a hand mirror to find your Kegels. If you're still having trouble locating or isolating your Kegels, place a hand mirror below your perineum, which is the skin-covered area between your vagina and your anus. Practice squeezing and relaxing what you think are your Kegel muscles. If you do this correctly, you should see your perineum contracting with each squeeze. If you're a sexually active woman, you can also ask your partner if he can feel you "hugging" his penis and letting go during sex.

Make sure you have an empty bladder before you begin your Kegels. This is important. You don't want to do your Kegels with a full or a partially full bladder, or you may experience pain while you do your Kegels, as well as some leakage. Before you start your exercise routine, do a bladder check so you can perform those exercises as efficiently as possible.

Concentrate on only tightening your pelvic floor muscles. Your Kegel exercises should focus on these muscles only, so you should avoid flexing other muscles, such as your buttocks, thighs, or your abdomen, for best results. To help your concentration and the efficiency of your movements, make sure you breathe in and out as you perform each set of Kegels, instead of holding your breath. This will help you relax and get the most out of your pelvic floor exercises.

• One way to keep your muscles relaxed is to place one hand on your belly to make sure that your belly is relaxed.
• If your back or belly ache a bit after you complete a set of Kegel exercises, then it's an indication that you're not doing them correctly.

Get into a comfortable position. You can do these exercises either sitting in a chair or lying on the floor. Make sure your buttock and tummy muscles are relaxed. If you are lying down, then you should be flat on your back with your arms at your sides and your knees up and together. Keep your head down, too, to avoid straining your neck.