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When experiencing constipation, the first instinct of a person is to lie down on the couch.

Rather, you should make some movement of your body.

Exercise is very important for bowel movements. There are many exercises for constipation.

What are the common reasons for constipation?

  • Consumption of fiber-poor foods
  • A lack of water consumption (dehydration).
  • Lack of physical activity
  • Changes to your normal routine, such as traveling, eating, or sleeping at unusual times.
  • Drinking a lot of milk or eating a lot of cheese
  • Stress.
  • Resisting the urge to have a bowel movement.

8 Exercises For Constipation

1. Walking

walking

Source: Pinterest

A vigorous 10- to 20-minute walk is one of the finest exercises for constipation treatment.

Take a walk after supper and before night to make walking every day a habit.

If you’ve just finished a substantial meal, you might want to wait an hour or two before going for a stroll.

Blood travels to the intestines after you eat to aid with digestion. When you exercise just after a meal, blood is diverted away from your digestive tract and toward your heart and muscles.

2. Pose for releasing wind

wind releasing pose for constipation

Source: Pinterest

This posture, as the name implies, can assist to relieve bloating and gas, as well as stimulate your bowels and enhance overall digestion.

  • Begin by lying flat on your back and extending your legs fully in front of you.
  • Raise your right knee to your chest slowly and hold it in position with your arms for 20 breaths.
  • Allow your leg to fully extend in front of you by releasing your knee.
  • For another 20 breaths, repeat the same technique with your left leg.
  • Rep the process, this time holding both legs against your chest.

3. Twist while seated

twist while seated
If you’re new to yoga, this is a terrific pose to start with. It’s a piece of cake!

  • Sit on the floor comfortably, your legs completely extended in front of you.
  • Raise your left knee to the point where your foot is flat on the ground near your buttocks.
  • Place your right elbow on the opposite side of your left knee and gaze over your left shoulder to twist your core.
  • Hold this position for five long breaths before releasing it.
  • Do the same thing on the other side of your body.

4. Exercising deep breathing

Deep breathing exercise for constipation
Another simple technique to improve your digestive function and remove any tension that may be contributing to your constipation is to practice deep breathing.

Deep breathing exercises are convenient because they just take a few minutes and can be done in almost any place.

The 4-7-8 technique is a rapid deep breathing practice that involves:

  • Sit comfortably in a chair with your back straight and your hands on your lap.
  • Exhale thoroughly through your mouth as you exhale.
  • For a count of four seconds, close your lips and inhale through your nose.
  • For a count of seven seconds, hold your breath.
  • For a count of eight seconds, exhale thoroughly through your mouth.
  • Rep these steps three times more for a total of four times.

5. Aerobic activities

Aerobics exercise

Source: Pinterest

According to Dr. Bickston, aerobic activities are probably the best exercise for constipation relief.

Aerobic activity improves blood flow to our organs, which leads to stronger bowel contractions and more digestive enzymes.

The faster and easier food waste moves through the colon and out of the body, the greater the contractions and the more those juices flow.

Walking, running, swimming, riding, and other similar activities are examples of aerobic exercise.

6. Exercises for the pelvic floor

pelvic floor exercise
You may increase the power of these muscles and help them push stool through your colon more readily by training them out.

A short and simple exercise plan to improve your pelvic floor muscles is as follows:

  • Sit back and relax.
  • Knees should be shoulder-width apart on the floor.
  • Imagine that you’re trying to keep from passing gas and that you’re squeezing the muscles as tightly as possible around your anus
  • Hold for a moment.
  • After five seconds, release and relax for a count of ten.
  • This should be done again.
  • Five times through the process
  • For as many times as you like, squeeze and release the muscles tightly and swiftly.

7. Supine sway

supine way exercise

Source: Constipation guide

Another twisting pose that can help massage your digestive tract and increase blood flow to your stomach muscles is this one.

  • Lie down flat.
  • Bring both knees up to your chest while lying on your back.
  • Stretch and straighten your left leg
  • Move your right knee across your body with your shoulders pressed against the floor.
  • Look to your left and then to your right.
  • Keep this in mind.
  • Hold the position for 20 breaths before releasing it.
  • Repeat the procedure on the other side of your body.

8. Squat Pose (Deep Squat)

squat pose
The squat pose is an important exercise for bowel movement. If you wonder how to stimulate bowel movement immediately, you should follow this squat exercise.

  • Hinge back at your hips and lower your butt back and down toward the ground with your feet slightly wider than hip-width apart, keeping your ankle and knee in a vertical stack (shin is vertical).
  • You might want to start with a chair to help you get those gluteal muscles firing.
  • Continue to descend as far as you can while keeping a vertical shin position.
  • You’ll probably notice that your upper body travels forward a lot more than it would in a typical squat.
  • That’s fine! Return to the beginning and repeat 10 times more.

Staying active is a vital component of treating constipation and reducing stress levels, however it may take some trial and error to figure out which of these exercises works best for you.

To avoid putting undue strain on your body, always consult your doctor before starting any new workout routine.

Stop using that strategy and notify your doctor as soon as possible if you notice any health difficulties that weren’t present before trying out a new physical activity.

About the author

David is a blogger for over 15 years now and writes on health and wellness. The articles are focused to give extensive information about the subject.

David is a blogger for over 15 years now and writes on health and wellness. The articles are focused to give extensive information about the subject.

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Health & Wellness

Chakrasana Benefits: 10 Benefits Of Wheel Pose With Steps To Keep Rolling

The actual Sanskrit translation of Urdhva Dhanurasana, also known as Chakrasana, is “upward-facing bow,” Wheel Pose is a common name for the pose.

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Chakrasana Benefits

The actual Sanskrit translation of Urdhva Dhanurasana, also known as Chakrasana, is “upward-facing bow,” Wheel Pose is a common name for the pose.

Yoga wheel pose: Although Wheel Pose (Urdhva Dhanurasana) is regarded as a beginner’s backbend, obtaining it still requires developing strength and flexibility. It alters the typical posture of modern sitting by opening the chest, shoulders, and hips.

Chakrasana Steps

  1. Spread your feet widely while you lay on your back; then, bend your knees and plant your feet close to your body.
  2. Now position your palms such that the fingers point in the direction of your shoulders and your elbows are at shoulder width apart.
  3. Inhale and firmly plant your palms on the ground.
  4. Lift your shoulders and forcefully press your elbow into the ground.
  5. Your feet should be firmly planted on the ground.
  6. As you inhale, raise your hips.
  7. Rolling the spine up will make it appear as if it is a semi-circular arch or wheel.
  8. To allow the hips and chest to be raised, extend your arms and legs as straight as you can.
  9. For at least 15 to 30 seconds, maintain this position.
  10. Bend your elbows to bring your head and shoulders to the floor to return to the initial position.
  11. After that, relax by bringing your hips and spine back to the ground while bending your knees.
Chakrasana steps

Photo Credit: @MelissaMetrano

Chakrasana For Beginners:

Here are some beginner-friendly adjustments to Chakrasana

Support your hands or feet on a few yoga blocks while you perform the Chakrasana modified yoga pose. Be sure to brace the blocks against the wall.

The following poses naturally lead into Chakrasana if you wish to intensify your practice:

  • One leg is raised off the floor in Eka Pada Chakrasana, also referred to as the one-legged wheel pose. Your strength and balance will improve by performing Chakrasana on one leg.
  • Eka Hasta Chakrasana: Also referred to as one-armed wheel pose or one-hand wheel pose, this variation of the yoga pose Chakrasana requires you to raise one hand and place it on your chest or the other shoulder. Only persons with higher levels of flexibility should try this variation.

What are the benefits of chakrasana?

1. Chakrasana aids in managing diabetes:

Reducing sugar intake, managing stress, and enhancing metabolism are a few methods for managing diabetes.

You gain from chakrasana in all these ways, which will make it easier for you to manage your diabetes.

Chakrasana and other backbend poses, according to research, may help lower hemoglobin A1c levels, which is beneficial for managing diabetes.

2. Enhances adaptability:

The advantages of Chakrasana aid in increasing flexibility, just like the majority of yoga poses.

This yoga pose, however, focuses more on your spine and abdomen, which encourages your spine to become more flexible.

According to studies, backward bend poses help increase spine flexibility even in the older age group in a reasonably safe manner.

3. Wheel pose boosts strength:

Yoga’s Chakrasana posture targets several muscles and body regions.

Your arm and legs are subjected to pressure, and your muscles and core are stretched.

Your arms and legs will tone up as a result of the pressure. Everything mentioned here enhances your overall strength.

4. Back Pain Relief:

Chakrasana yoga benefits help your back in several different ways. The first is that it expands your spine, which eases pain by reducing localized stiffness.

Additionally, it helps prevent back discomfort by strengthening the muscles in your back. In addition, it enhances blood flow throughout the body, which is excellent for general pain alleviation.

5. Promotes Weight Loss:

Because chakrasana strengthens your core and abdominal muscles, which tones and tightens this area, it aids in weight loss. Your reproductive and digestive systems are both strengthened by it.

This helps reduce body fat, especially around the abdomen.

6. Chakrasana’s Aging Benefits:

Everyone likes to appear young and vibrant.

Nobody wants the world to see their aging symptoms. Chakrasana practice regularly may help slow down the aging process and make you seem young.

7. Benefits of Chakrasana for the Chest:

Chakrasana’s backbend may aid in enlarging the chest area.

It facilitates chest muscular stretching. It might also aid in giving it a broad appearance.

Additionally, it might aid in easing chest stiffness in the small joints and bones.

8. Chakrasana benefits for lower back pain:

Chakrasana’s wheel pose, which involves bending backward, may benefit all 33 vertebral bones.

It might support the spine’s suppleness and strength. According to studies, Chakrasana may help people with lower back pain by enhancing the spine’s ability to function.

9. Chakrasana has advantages for waistline:

Everyone aspires to have a slim waist. Chakrasana is a must-try if you want to appear slim.

Chakrasana is said to stretch every abdominal muscle and may help to reduce waist circumference.

10. Benefits of chakrasana on the neurological system and brain:

The nervous system might also benefit from chakrasana practice. The autonomic nervous system, which is the body’s network of nerves that regulates involuntary biological functions like digestion, respiration, heart rate, and blood pressure, is a division of the nervous system.

The parasympathetic nervous system, a complex network of nerves that assists in calming the body after stressful or dangerous circumstances, is the other component.

The chakrasana promotes effective communication between the two components of the nervous system.

Chakrasana has other advantages, including:

  1. The potential to lengthen the big and small intestines.
  2. The knees may benefit from it.
  3. It might aid with shoulder and arm strength.

What are some safe Chakrasana techniques?

  • Chakrasana is only one of the yoga asanas, yet this is not sufficient. You must keep these things in mind to profit from Chakrasana.
  • Chakrasana for beginners needs to be performed under the guidance of a skilled yoga instructor. For this, you might enroll in online yoga sessions. Thus, accidents are avoided.
  • Never push yourself too far.
  • Never begin practicing Chakrasana if you have a specific medical condition without first consulting your doctor.

Contraindications to Chakrasana:

  • If you have a back issue, avoid doing this yoga pose.
  • Don’t attempt this if you have cardiac problems, diarrhea, carpal tunnel, and a headache
  • Blood pressure may be high or low.
  • Avoid doing this if you have any spinal or cardiac issues.
  • Avoid if you have a hernia.

About the author

David is a blogger for over 15 years now and writes on health and wellness. The articles are focused to give extensive information about the subject.

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Health & Wellness

15 Amazing Halim Seeds/ Aliv Seeds Benefits, Uses & Side Effects

Lepidium sativum, often known as cress (from the old Germanic cress, which means sharp, spicy), is a very quick-growing edible herb. It is frequently referred to as garden cress (or curly cress) to distinguish it from similar plants also called cress.

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halim seeds benefits

What are Halim seeds/Aliv seeds/Garden cress seeds?

Lepidium sativum, often known as cress (from the old Germanic cress, which means sharp, spicy), is a very quick-growing edible herb. It is frequently referred to as garden cress (or curly cress) to distinguish it from similar plants also called cress.

Garden cress shares a peppery, tangy flavor and scent with mustard and watercress genetically. Garden cress is also referred to as mustard and cress, garden pepper cress, pepper grass, pepperwort, or poor man’s pepper in some areas.

Cress is a high-nutrient food that, when eaten fresh, contains significant amounts of vitamins A, C, and K as well as several nutritional minerals.

Garden Cress Seeds Nutrition Value:

  • Cress in its raw state has 89% water,
  • 6% carbs (including 1% dietary fiber),
  • 3% protein,
  • 1% or less fat (table),
  • Raw cress provides 134 kilojoules (32 kilocalories) of food energy per 100 grams (3 12 ounces) of reference amount, along with significant amounts of many nutrients, such as vitamin K (516% of the Daily Value, DV),
    vitamin C (83% DV), and vitamin A (43% DV).
  • Manganese levels in dietary minerals are high (26% DV), while others, including potassium and magnesium, are moderate (table).

Halim Seeds Benefits

garden cress

1. Halim seeds for periods:

They assist in controlling menstruation. For women to plan pregnancies, the menstrual cycle must be controlled. Halim seeds are full of phytochemicals that resemble the hormone estrogen and can help control irregular periods. It may be an organic way to control hormones and regularize erratic menstrual cycles.

2. Halim seeds for weight loss:

Aliv seeds aid in weight reduction. Halim seeds, which are abundant in protein and fiber, increase satiety in the dish they are consumed with.

As a result, they aid in preventing hunger cravings and overeating—two of any weight watcher’s major challenges. These seeds’ high protein content helps you maintain your body’s muscle mass and promotes healthy weight loss.

3. It improves the production of breast milk:

Halim seeds are very advantageous for breastfeeding women since they are high in protein, iron, and galactagogue characteristics.

Foods called galactagogues are used to start, keep, and boost the mammary glands’ production of breast milk. Halim seeds should therefore be strongly encouraged for consumption by nursing moms.

To improve the characteristics of the gondh and nut laddoo intended for nursing moms, add Halim seeds.

4. They increase defenses:

Halim seeds are a great food for boosting the body’s immunity and can help shield you from a variety of infections and disorders since they are packed with flavonoids (antioxidants), folic acid, and vitamins A, C, and E. Its antibacterial qualities aid in the prevention of numerous diseases, including fever, colds, and sore throats.

5. Improve bowel movements:

Halim seeds’ high fiber content promotes better bowel movements, which reduces bloating, constipation, and gas.

6. Halim seeds lower breast cancer risk:

One of the most frequent cancers in women is breast cancer. Halim seeds’ anti-carcinogenic qualities lower the incidence of breast cancer.

7. Halim/Aliv seed helps people stay slim:

Global obesity is a serious issue. Despite having a high calorie and fat content (454 Kcal and 24.5 grams of fat per 100g of seeds), Halim or garden cress seeds are nevertheless advantageous.

Halim seeds take longer to digest since they have a great source of fiber (7.6g per 100g of seeds). As a result, eating habits are immediately reduced. Antioxidants abound in Halim seeds.

8. Halim promotes low cholesterol levels:

For those with high cholesterol levels, aliv seeds are beneficial. Regular use of these seeds makes it possible to reduce LDL or bad cholesterol.

9. Halim seeds are essential for people with heart issues:

All around the world, dyslipidemia, hypercholesterolemia, and related cardiovascular disorders (CVD) are common. Patients with cardiac issues benefit from regularly consuming Aliv seeds.

10. Aliv seeds’ function in diabetes patients’ diets:

Since they can effectively lower blood glucose levels, aliv seed has strong anti-diabetic properties.

11. Osteoarthritis can be effectively treated using aliv seeds:

Osteoarthritis (OA) is a widespread condition marked by the degeneration of the cartilage that lines the joints in the bones.

As a result, the bones rub against one another, resulting in stiffness, limited movement, and discomfort. Since aliv seeds are rich in calcium, they can treat this problem.

12. Increases height:

Since Halim seeds are known to encourage the production of growth hormones, taking them will help you grow taller.

13. Halim seeds are beneficial for the skin:

Halim includes antioxidants and numerous essential elements for the skin, which help our skin sparkle.

14. Halim helps with hypothyroidism:

Is halim good for thyroid patients? Halim seeds for thyroid patients, Garden cress seeds contain goitrogenic chemicals that inhibit iodine from meals from being absorbed and used if you have a goiter or hypothyroidism.

As a result, you shouldn’t consume them if you have either of these conditions. You should frequently ingest Halim seeds in tiny amounts for the most health advantages.

15. Garden cress seeds benefit hair:

Halim seeds for hair, because they are a strong source of iron and protein, and they aid in the growth of lean body mass. In the local tongue, halim seeds are also referred to as garden cress or aliv seeds. They help halt hair loss.

Halim Seeds Side Effects

There isn’t enough trustworthy information about the safety of taking garden cress while pregnant or nursing, so avoid doing so. Avoid use to be on the safe side.

  • Diabetes: Garden cress may help diabetics with their blood sugar levels. As a result, it’s important to closely monitor blood sugar levels. For those who use drugs for diabetes, dosage modifications can be required.
  • Low potassium levels (hypokalemia): Consuming Garden cress may cause the body to lose potassium, perhaps resulting in low potassium levels. If you are susceptible to potassium deficiencies, use garden cress with caution until additional information is available.
  • Garden cress may help those with low blood pressure (hypotension): There is some worry that garden cress may affect persons who are prone to low blood pressure’s ability to control their blood pressure.
  • Garden cress may reduce blood sugar levels during surgery: It is feared that it might make it difficult to control blood sugar levels before and after surgery. Stop using garden cress at least two weeks before the operation.

aliv seeds

How to comsume Halim seeds?

The seeds of garden cress are rich in iron. This essential nutrient is necessary to make sure that the body’s organs receive enough oxygen. You can consume it as a nutritious drink by mixing it with adequate water and a teaspoon of lemon juice to improve the flavor. Garden cress seeds are the finest consumed in the form of Halim.

About the author

Neha
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Health & Wellness

Masturbation Effects On Kidney: Does Excess Masturbation Cause Damage?

Masturbation is the act of stimulating one’s genitalia for sexual gratification, which may or may not result in an orgasm. Masturbation is typical in both men and women of all ages and contributes to the development of good sex.

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masturbation side effects

Masturbation is the act of stimulating one’s genitalia for sexual gratification, which may or may not result in an orgasm.

Masturbation is typical in both men and women of all ages and contributes to the development of good sex.

“There are several reasons why people masturbate.”

These include enjoyment, fun, and the release of tension. While some people like to masturbate alone, others prefer to do so with a partner.

Masturbation has few negative effects and is a healthy and typical sexual behavior. Most of the odd claims about masturbation, such as turning blind, are unfounded.

Does Masturbation Affect Kidney?

The likelihood that hand practice effects kidneys are extremely slim. It’s highly possible that bad posture while masturbating contributed to your lower back pain if you experience it afterward.

A heat pack and nonsteroidal anti-inflammatory drugs can help you get rid of this pain.

Another option is that you have kidney stones or any other kidney problem that you were unaware of until right after you masturbated.

When masturbating, it’s possible that you could get a urinary tract infection if you don’t practice good hygiene (UTI).

Because they have a shorter urethra, people with vaginas are considerably more prone to develop a UTI than those with penises.

UTI Signs and Symptoms Include:

  • Urinating causes burning.
  • often feel the need to urinate.
  • stomach ache.
  • urine that smells vile.
  • murky urine
  • urine with blood in it.

UTIs can spread to your kidneys if ignored. A kidney infection can be dangerous and has to be treated right away by a doctor.

In addition to the signs of a bladder infection, it may also result in:

  • fever.
  • a severe lower back discomfort.
  • nausea.
  • Vomiting.

However, it’s a good idea to get medical assistance as soon as you can for a proper assessment and treatment if you have any form of alarming pain after masturbating.

Advantages of Masturbation:

  • sexually relieve tension.
  • lessen tension.
  • enhance your ability to sleep
  • enhance your body image and sense of self.
  • assist in treating sexual issues.
  • muscular tension and pains related to menstruation.
  • tone up the muscles in your pelvis and anals.

masturbation

“Self improvement is masturbation.” ~ Chuck Palahniuk

Side Effects of Mastirbation:

  • Some people may feel guilty if they fear that masturbating would go against their moral or religious principles.
  • Men will feel less sensation if they aggressively masturbate, which entails a strong grasp on their penis.
  • Whether masturbating raises or lowers your risk of developing prostate cancer is still up for dispute.
  • Affects day-to-day life

Read here: 8 harmful effects of masturbation for men

Sometimes people can masturbate more than they want, which can lead to:

  • Miss their jobs or significant occasions
  • Interfere with a person’s ability to go about their everyday business
  • Interfere with their relationships
  • It provides a way to get away from reality.

FAQs

1. Can masturbation cause back pain?

It’s extremely improbable that masturbation will hurt your kidneys. If you have lower back pain after masturbating, it’s extremely likely that your bad posture during masturbation contributed to the pain. Use a warming pack and nonsteroidal anti-inflammatory drugs to ease this pain.

2. Does masturbation effects on liver?

Daily masturbation has no connection to fatty liver or any kind of liver pain. Perhaps you should visit the doctor so that your liver can be examined and, if necessary, treated. Masturbation is acceptable and beneficial.

3. Is ejaculating bad for kidney?

There is no scientific proof that masturbating harms your kidneys or has any other negative effects on your health. It’s even possible that masturbation will improve your mood or make it easier for you to fall asleep. You are free to choose whether or not to masturbate. You can do it if you want to, or you can choose not to.

4. Can masturbation cause infection?

There are many urban legends that try to convince you that masturbating is improper or harmful. The reality is that masturbation is quite safe. You won’t become blind, insane, or foolish if you masturbate. It won’t create breakouts, impair your growth, or harm your genitalia.

5. Does masturbation makes you weak?

Daily masturbation can prevent you from having sexual activity with your spouse and cause weakness, exhaustion, and early ejaculation. On the other hand, skipping orgasms frequently raises stress levels and can exacerbate mental health problems, frustration, and general unhappiness.

About the author

Alisha George
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