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I am a 30 year old male 6 ft tall and 93kg. For the past 2 years both my knees upper portion gets swollen if I play sports like cricket, tennis etc and that goes away with couple of weeks rest and ice packs. Also in general nowadays I have pain when I do squats. Please advise.
6 Natural Treatments for Constipation Relief
Constipation can make you miserable. Though medically defined as less than three stools a week or worse, daily bowel movement is essential to keep healthy and feel fresh. Caused by slow movement of food through the digestive tract, constipation can occur due to poor bowel habits, eating less fiber, medications, hormonal issues or some other disease. However, it can be easily fixed with fiber, fluids and frequent exercising. You can try these natural treatments to relieve your discomfort and keep it away:
1. Coconut Oil and Flaxseed - A great combination
Coconut oil is a wonderful hydrating agent and eases stools. Flaxseeds help in the elimination of toxins, excess fat and cholesterol from the body. So in one tablespoon of coconut oil, add half a teaspoon of flaxseeds, chew well and eat this every morning.
2. Harad or Terminalia Chebula Myrobalan - A Wonder Fruit
An important ingredient of Triphala, harad is a wonder fruit that has amazing health benefits. One of these is relieving constipation. Take the small black variety and roast it with few drops of Ghee and grind to store. 5-6 gms daily with water at night will relieve constipation.
3. Yogurt - Excellent Source of Probiotics
Probiotics which contain beneficial bacteria are a great remedy for constipation. However, you can take the humble homemade yogurt full of beneficial bacteria in your meal every day and get relief from constipation.
4. Fiber Fix - Figs and more
Fiber helps to bulk up your stool making the bowel movement faster. Figs are a great source of soluble fiber and you can soak 2-3 overnight and have both the fruit and the sweet water to get regular bowel movement. You can also include high fiber whole wheat bran cereal to your diet for added benefits.
Do not forget to back your fibers with 8-10 glasses of water as you increase your intake.
5. Baking Powder - The Versatile Solution
Baking powder has an alkalizing effect and eases movement through the bowels. Add a teaspoon to ¼ cup of warm water and drink it quickly for best results.
6. Oatmeal Tea - When things are Severe
Oatmeal is fibrous, Honey is healing and moisturizing and Chamomile is an anti-inflammatory agent which soothes the stomach. Together, they can stop severe constipation. So, take a cup of water and add three teaspoons of oatmeal, a Chamomile tea bag and two teaspoons of honey. Drink 2-3 times a day if your problem is severe.
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Your gut is your guardian
Your gut is a bit like a watchdog. It’s a tough and loyal guardian, and very smart.
Its job is to welcome healthy nutrients and life-giving water, while protecting you from various toxins and irritants that may try to sneak in alongside them.
Most of the time, your gut has great judgement. But occasionally, it’s a bit hasty. Every now and then, it overreacts. And sometimes, it’s just not strong enough to fend off the “bad guys.”
What kind of bad guys are we talking about? Well...there are dozens. You can learn more about them in this in-depth article. But in the meantime:
too many over-the-counter or prescription drugs
too much sugar or refined carbohydrates
too much alcohol
stress (acute & chronic)
When your gut hurts
Any of these can irritants can lead to bloating, gas, constipation, or diarrhea.
If you’re suffering from symptoms like these, it means your “enemies” are too strong. Your guardian has been overpowered and simply can’t protect you any more.
Symptoms of poor gut health can also show up outside the gut.
Have you ever been bothered by unexplained headaches, joint pain, fibromyalgia, skin problems, sleep disturbances, or fatigue? Any of these might be due to poor gut health.
The good news is that with the right nutrition, you can strengthen your gut’s defences and provide a stronger barrier. Not only will your gut be happier, but you’ll also enjoy better overall health.
Eight easy steps to a happier gut
It may be tempting simply to mask your symptoms with medications like over-the-counter antacids or prescription drugs.
But soothing the symptoms won’t make your underlying problem go away, and may actually make things worse.
Instead, try these simple nutritional strategies. Followed with a bit of care, they can help you figure out the source and treat it at the same time.
Eat when hungry, stop when satisfied. Believe it or not, this simple rule can save you countless hours of misery (and might help you lose unwanted pounds).
Eat slowly. Chewing is important for enzyme release and breaking food into particles that the gut can manage.
Eliminate any foods or drinks that bother you. Aren’t sure what those are? Try an elimination diet to find out. Common culprits include sugar alcohols, refined grains, MSG, and dairy products.
Add real food. Fruits, vegetables, beans, tea, and coffee are good sources of gut-strengthening flavonoids. Beans, peas, whole grains, nuts, seed, fruits are high in fibre, which helps to ensure regular elimination of toxins.
Balance your bacteria. Good bacteria strengthen the intestinal barrier. Choose 1-2 probiotic/prebiotic rich foods or drinks and eat them often. Here are some ideas to get you started.
Recover well. Sleep, stress management (like meditation or yoga) and exercise are vital to help us control inflammation, which in turn can improve gut health. But remember that too much exercise is taxing on the body. And give your gut a break: avoid big meals before exercise.
Reduce your chemical burden. Choose organic when you can, try not to heat foods in plastic containers, avoid food colorings and fish high in mercury.
Supplement wisely. A few options to consider include glutamine, digestive enzyme supplements, Vitamin D, Omega-3s, iron, turmeric. But be sure to address the underlying problem first. You can ask me doubts, privately