EASY EVACUATION

A good day obviously begins with a good morning which in turn relies a lot on our morning chores. Topping that list is a light tummy and how we wish it could be as easy as brushing teeth. Alas! It’s not the case with a lot of us, for whom every morning brings with it that big question – Will it be a smooth transit today? CONSTIPATION is becoming an increasingly growing menace in our lives, but in most cases, we have ourselves to blame. Faulty dietary habits, sedentary lifestyle, lack of exercise and stress are few common reasons to blame. However, wouldn’t it be wise to stop complaining at some point and take charge of our own health. That’s exactly what we want to encourage you to do.

Food habits/diet tips/home remedies for constipation

1) Water is an important constituent of the stools. Insufficient intake can lead to hardening of stools and delay the transit time. Drink at least 8 to 10 glasses (2.5 to 3 liters) of water per day. It is especially beneficial to have 1-2 glasses of warm water soon after waking up as it helps in initiating peristalsis.

2) Include 5 to 6 servings of fruits and vegetables in the diet daily as they are an excellent source of fiber. Fiber, soluble as well as insoluble, is responsible for the bulk and binding of the stools. Whole fruit (not juiced) and raw vegetables in the form of salads are better. One should ensure sufficient water intake along with fiber intake on a daily basis to prevent constipation. Beans are also an excellent source of fiber.

3) Replace refined carbohydrates with whole grain cereals. Examples of refined carbohydrates are sugar, refined wheat flour and their products. Excess of these, disturbs the osmotic balance in the digestive system. Some good examples of whole grain cereals are oats, brown rice, whole wheat, etc. which contain fiber as well as B complex vitamins.

4) Probiotics are foods containing beneficial bacteria which are naturally present in the intestines. They help maintain a healthy gut environment. Consuming probiotic foods such as fresh curd/yogurt and buttermilk daily can help boost gut immunity and health and thus reduce risk of digestive disorders.

5) Go natural! Avoid processed, preserved, packaged food items as far as possible. Freshly prepared, home-made food items are the safest and most nutritious to consume. The traditional Indian diet (when cooked in minimal oil) is well balanced.

6) Super foods are foods which are especially beneficial for health and well-being. These foods contain unique substances which may have protective effect against various diseases. Some of the super foods for the digestive system are flax seeds, chia seeds, turmeric and cow’s ghee.These simple changes when combined with moderate exercise can help in common constipation. However, if constipation does not improve with these measures (lasts more than 6weeks) , it’s best to take an expert’s opinion. Conditions like Obstructed Defecation Syndrome can cause Chronic Constipation and need a Proctologist’s attention.

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THE FRIEND WITHIN YOU: PROBIOTICS AND PREBIOTICS

Do you frequently suffer from symptoms related to the gastrointestinal system? While not always dangerous, these symptoms certainly reduce comfort and deter quality of life. The brighter side to it, is that the solution to your problem may lie well within you.

Nature is beautifully designed in such a way that the survival and wellbeing of all living beings is interdependent. We as human beings are also a part of this symbiotic existence. Just as there are several microorganisms in and around us that harm us, there are also those that benefit us. Let’s take a closer look atthose that are proven to be beneficial to our gastrointestinal tract-they are called “Probiotics”.

Many different probiotic organisms have different but overlapping benefits. They help promote health at the molecular level. But when the balance of these gutmicrobes gets disturbed, it can result in chronic diseases that include inflammatory bowel disease (IBD) and cancer. Allergic disorders, asthma, vitamin B12 deficiency and even obesity are related to an unhealthy population of intestinal bacteria. This imbalance can be created due to unhealthy diet and lifestyle, as well as environmental factors such as pollution and overuse of antibiotics. Even simple aging gradually disturbs this balance.

Did you know?
Strains of the bacteria Lactobacillus, Streptococcus and Bifidobacteriumare the probiotics in the gut. A few common conditions they help treat are :

• Irritable bowel syndrome (IBS)

• Inflammatory bowel disease (IBD)

• Crohn’s disease

• Ulcerative Colitis

• Infectious diarrhea (caused by viruses, bacteria, or parasites)

• Antibiotic-related diarrhea

They fight the potentially dangerous organisms in the intestine, reducing the risk of infection and diseases and strengthen the inner lining of intestines which acts as barriers to harmful microorganisms and chemicals. They regulate immune responses and also suppress excessive inflammation. They are also known to play a significant role in preventing colon cancer which is the third most common cancer in the world. There is some research to show they may help resolve problems in other parts of our body such as skin conditions (like eczema), urinary and vaginal health, preventing allergies and colds, oral health, cardiovascular health, etc.

Because of their multiple benefits, probiotic supplements are often prescribed by doctors for treating various gastrointestinal diseases. Probiotics should also be incorporated inour daily diet. The simplest, natural, home based source of probiotics is freshly prepared curd/yogurt. Food products consumed in different parts of the world are also probiotic such as sauerkraut (Germany), miso (Japan), kefir (Middle East) and tempeh (Indonesia). Probiotic milk is also available these days in the supermarket. However one thing should be kept in mind, cooking temperatures and freezing temperatures kill the bacteria. Therefore, to gain maximum benefit, these foods need to be consumed in the uncooked/non pasteurized and fresh form.

An interesting fact is that certain non-digestible, fibrous food ingredients can actually promote the growth of probiotics in our guts. They are called “Prebiotics”. Somefoods popular for their prebiotic properties are as follows :

• Raw garlic

• Raw onion

• Wheat bran

• Raw banana

• Oats

• Asparagus (Shatavari)

• Flax seeds (Javas)

• Chia seeds

Probiotics are thus a valuable addition to a balanced diet. And when coupled with prebiotics, the two in conjunction can go a long way in giving you a happy and healthy gut.

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One More Step towards Herbal Innovation: Healing Hands Herbs.

One More Step towards Herbal Innovation: Healing Hands Herbs.

Healing Hands Herbs has played a pioneering role in revolutionizing the Ancient knowledge with modern research and techniques.

Under the guidance of highly qualified and experienced Ayurvedic scientists, Healing Hands Herbs is offering you a wide range of Pure and 100% safe herbal products. Now, Healing Hands Herbs launches its mantra for Piles, Constipation & Digestive Diseases, From 31st Jan 2014 to 2nd Feb 2014

(Friday to Sunday)

Venue : Ganesh Kala Krida, Swargate, Pune.

There will be an awareness lecture on Chronic Constipation and Digestive Diseases on Sunday(02-02-14) between 5-6 pm by Dr Ashwin Porwal, Consultant Colo Rectal Surgeon.

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