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8 Exercises For Constipation: Never Skip These Exercises Again

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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

The Psychology Behind Masturbation: Reasons Why People Masturbate

Masturbation is a natural and common human behavior that has been practiced for centuries, yet it remains a topic surrounded by stigma and taboo.

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why do people masturbate

Masturbation is a natural and common human behavior that has been practiced for centuries, yet it remains a topic surrounded by stigma and taboo.

Despite this, millions of people worldwide engage in masturbation regularly. But why do people masturbate? In this article, we delve into the psychology behind masturbation and explore the various reasons why individuals engage in this act of self-pleasure.

Why Do People Masturbate:

1. Sexual Exploration and Pleasure:

Masturbation allows individuals to explore their own bodies and discover what feels pleasurable to them. It provides an opportunity for self-exploration and can enhance sexual satisfaction by helping individuals understand their own desires and preferences.

2. Stress Relief and Relaxation:

Masturbation is often used as a stress-relief technique, providing a release of tension and promoting relaxation. The act of self-stimulation can trigger the release of endorphins, dopamine, and oxytocin, which are neurotransmitters associated with pleasure and relaxation.

3. Sexual Release and Satisfaction:

For many people, masturbation serves as a convenient and accessible way to fulfill their sexual needs and desires, especially when a partner is not available or when individuals are not in a sexual relationship. It offers a safe and private outlet for sexual release and satisfaction.

4. Sexual Health and Well-Being:

Masturbation has been linked to various health benefits, including improved sexual function, reduced risk of prostate cancer in males, and relief from menstrual cramps and other menstrual symptoms in females. Regular masturbation can also help individuals become more comfortable with their own bodies and sexuality.

self exploration - masturbation5. Curiosity and Exploration:

Masturbation is often driven by curiosity and the natural human desire for exploration and experimentation. Especially during adolescence and young adulthood, individuals may engage in masturbation as a way to learn about their own bodies and sexual responses.

6. Relationship Enhancement:

Contrary to the belief that masturbation is a solitary activity, many individuals incorporate masturbation into their sexual relationships as a form of mutual exploration and intimacy. Couples may masturbate together or discuss their solo sexual practices as a way to enhance communication and connection in their relationship.

7. Sexual Fantasy and Imagination:

Masturbation allows individuals to indulge in their sexual fantasies and explore their deepest desires in a safe and private setting. Fantasies can range from simple scenarios to more elaborate role-playing or scenarios that may not be feasible in real-life sexual encounters.

When to know you are masturbating too much?

When masturbation starts interfering with daily life responsibilities, relationships, or overall well-being, it may be a sign of excessive masturbation. Some indicators include neglecting important tasks or obligations, experiencing relationship conflicts due to excessive masturbation, or feeling guilty or ashamed about the frequency or intensity of masturbation.

Does masturbation really satisfies?

Yes, masturbation can provide satisfaction for many individuals. It allows people to explore their bodies, experience pleasure, and fulfill sexual desires in a safe and private manner.

The satisfaction derived from masturbation varies from person to person and can depend on factors such as personal preferences, physical sensations, and emotional connection.

Overall, masturbation can be a fulfilling and enjoyable aspect of human sexuality for those who engage in it.

Why do people use lotion to masturbate?

People often use lotion or lubricants during masturbation to enhance sensations and reduce friction.

Lotion can make the experience smoother and more comfortable by providing lubrication, which can mimic the natural moisture of genitalia and reduce any potential discomfort or irritation.

Additionally, using lotion can increase pleasure and make masturbation more enjoyable by allowing for smoother movements and easier gliding. Ultimately, the choice to use lotion or other lubricants during masturbation is a personal preference, and individuals may experiment to find what works best for them in terms of sensation and comfort.

Is it okay to masturbate if you are in a relationship?

The acceptability of masturbation within a relationship varies greatly depending on the dynamics and agreements between partners.

Some couples may view masturbation as a natural and healthy aspect of their sexual relationship, while others may have different perspectives. Communication and mutual understanding are key; discussing preferences, boundaries, and comfort levels regarding masturbation can help partners navigate this aspect of their relationship.

Ultimately, what matters most is that both partners feel respected, supported, and satisfied within the relationship.

Conclusion

In conclusion, the reasons why people masturbate are diverse and multifaceted, ranging from sexual exploration and pleasure to stress relief and relationship enhancement. Despite the stigma surrounding masturbation, it is a normal and healthy aspect of human sexuality that serves various psychological, emotional, and physical purposes. By understanding the psychology behind masturbation, we can foster a more open and accepting attitude towards this natural behavior.

About the author

Alisha George
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Food & Recipes

Avocado Seed Benefits: Is It Safe & Healthy To Eat?

Avocado fruit is itself very creamy with a large number of benefits to health. But do you know the seed of the avocado is also extremely beneficial for your health?

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Avocado & Avocado seeds

Avocado is a nutritious fruit known for its creamy texture and rich flavor. It is packed with healthy fats, fiber, vitamins, and minerals, making it a popular choice for various dishes and snacks.

While avocados have beneficial properties, their seeds are often discarded. However, some individuals argue that avocado seeds are edible and contain a variety of beneficial compounds.

However, some individuals question the safety of consuming an avocado seed. Are Avocado seeds good for you?

Most of the time we remove the seed from the avocado and eat the creamy part. Once you read this article, you will never toss off the avocado seed again.

What is Avocado seed?

An avocado seed, also known as a pit or stone, is a large, hard seed found at the center of the avocado fruit. Despite being commonly discarded, avocado seeds are edible and offer a range of potential health benefits.

Nutritional Value:

Avocado seeds are rich in antioxidants, including phenolic compounds, flavonoids, and proanthocyanidins, which help protect cells from damage caused by free radicals.

They also contain dietary fiber, which aids in digestion and helps maintain bowel regularity.

Additionally, avocado seeds are a good source of potassium, magnesium, and calcium, essential minerals that support overall health.

Are Avocado Pits Poisonous?

Avocado pits, while not inherently poisonous, contain compounds that can be harmful in large quantities. The pit of an avocado contains a substance called persin, which is toxic to animals like dogs, cats, horses, and birds in high doses. However, humans can consume avocado pits safely in small amounts after proper processing.

AvocadoWhen eaten raw, avocado pits are hard and indigestible, posing a choking hazard. However, when processed and ground into a powder or incorporated into recipes, avocado pits can be consumed safely. It’s essential to ensure the pit is thoroughly cleaned, dried, and ground into a fine powder before consumption to avoid any adverse effects.

Despite the potential health benefits of avocado pits, such as their high antioxidant content and potential cholesterol-lowering effects, it’s crucial to exercise caution and moderation when consuming them. As with any food, it’s best to consult with a healthcare professional before adding avocado pits to your diet, especially if you have any underlying health conditions or concerns.

Benefits Of Avocado Seeds

Avocado seeds, often overlooked and discarded, are packed with a plethora of health benefits that can complement your overall well-being. Here’s a detailed exploration of the benefits of avocado seeds:

1. Nutrient Powerhouse:

Avocado seeds are a rich source of essential nutrients, including fiber, antioxidants, healthy fats, vitamins, and minerals. These nutrients contribute to various aspects of health and vitality.

2. Digestive Health:

The high fiber content in avocado seeds promotes digestive health by supporting regular bowel movements, preventing constipation, and maintaining gut health. Eating avocado seeds can aid in optimizing digestion and promoting a healthy gastrointestinal system.

3. Antioxidant Properties:

Avocado seeds are abundant in antioxidants, such as phenolic compounds and flavonoids, which help combat oxidative stress and inflammation in the body. These antioxidants protect cells from damage caused by free radicals, thus reducing the risk of chronic diseases and supporting overall health.

4. Heart Health:

The healthy fats found in avocado seeds, particularly monounsaturated fats, contribute to heart health by helping to lower LDL (bad) cholesterol levels and reduce the risk of cardiovascular diseases. Incorporating avocado seeds into your diet can support heart health and improve lipid profiles.

5. Immune Support:

Avocado seeds contain vitamins and minerals, including vitamin C and vitamin E, which play crucial roles in supporting immune function and defending the body against infections and illnesses. Eating avocado seeds can help strengthen the immune system and promote overall immunity.

6. Bone Health:

Avocado seeds are a good source of minerals like potassium, magnesium, and calcium, which are essential for maintaining bone health and preventing conditions like osteoporosis. Regular consumption of avocado seeds can contribute to stronger bones and reduced risk of fractures.

7. Weight Management:

The fiber-rich composition of avocado seeds can aid in weight management by promoting satiety, reducing appetite, and supporting healthy weight loss. Including avocado seeds in your diet may help curb cravings and prevent overeating, leading to better weight management outcomes.

8. Skin and Hair Benefits:

The antioxidants and healthy fats present in avocado seeds can benefit skin and hair health by promoting hydration, combating signs of aging, and supporting overall skin and hair vitality. Applying avocado seed oil topically or consuming avocado seeds internally can contribute to healthier skin and hair.

9. Reducing cravings

The fibers in avocado seeds help in rising your satiety level. This in turn helps to minimize your cravings as well as encourage fat loss. Along with this, it also aids in removing toxins by improving the absorption of nutrients as well as metabolism. Therefore, helping your body get better internally.

Incorporating avocado seeds into your diet can be done in various ways, such as blending them into smoothies, grinding them into powder for use in recipes, or infusing them into teas or beverages. However, it’s essential to ensure that avocado seeds are properly prepared before consumption to remove any bitter taste and potential toxins. Overall, avocado seeds are a valuable addition to a balanced and nutritious diet, offering a wide range of health benefits for optimal well-being.

How To Eat Avocado Seeds?

To eat avocado seeds, follow these steps:

1. Remove the seed:

Cut open the avocado lengthwise and carefully remove the seed using a spoon. Be cautious as the seed is slippery and can be challenging to handle.

2. Clean the seed:

Rinse the avocado seed thoroughly under cold water to remove any avocado flesh or residue.

3. Dry the seed:

Pat the seed dry with a clean towel or paper towel to remove excess moisture.

4. Prepare the seed:

There are several methods to prepare avocado seeds for consumption:
– Drying: Allow the seed to air dry for a few days until it hardens. Once dry, you can grind it into a powder using a spice grinder or food processor.
– Roasting: Roast the seed in the oven at a low temperature (around 200°F or 95°C) for 2-3 hours until it becomes hard and brittle. Then, grind it into a powder.
– Boiling: Place the seed in boiling water for 10-15 minutes to soften it. Once softened, remove the seed from the water, allow it to cool, and then peel off the outer skin before consuming.

5. Consume the seed:

Once prepared, you can consume avocado seeds in various ways, such as:
– Adding to smoothies: Grind the seed into a fine powder and mix it into your favorite smoothie recipe for an added nutritional boost.
– Brewing as tea: Steep ground avocado seed powder in hot water to make a nutrient-rich tea.
– Incorporating into recipes: Use avocado seed powder as a healthy ingredient in recipes like baked goods, soups, or salad dressings.
– Eating raw: Some people enjoy eating avocado seeds raw, although they have a slightly bitter taste and a tough texture.

Remember to start with a small amount of avocado seed and gradually increase your intake to assess your tolerance and preferences. Additionally, consult with a healthcare professional before incorporating avocado seeds into your diet, especially if you have any underlying health conditions or concerns.

About the author

Charlotte
Charlotte

Charlotte is a health, beauty and wellness blogger and a mother of two, who lives between India and London

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Health & Wellness

Health Benefits Of Avocado: Why Everyone Should Eat Avocado

Avocado, often referred to as nature’s butter, is a nutrient-rich fruit known for its creamy texture and distinct flavor.

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Avocado seed benefits

Avocado, often referred to as nature’s butter, is a nutrient-rich fruit known for its creamy texture and distinct flavor. Beyond its culinary versatility, avocados offer a plethora of health benefits that make them a valuable addition to any diet. From promoting heart health to supporting weight management, avocado consumption can have a positive impact on overall well-being. In this article, we’ll explore the various health benefits of avocados and why everyone should consider incorporating them into their daily meals.

Nutrients in Avocado:

  1. Healthy Fats:

    • Avocados are rich in monounsaturated fats, particularly oleic acid, which is beneficial for heart health.
    • These fats help reduce levels of LDL (bad) cholesterol and increase levels of HDL (good) cholesterol.
  2. Fiber:

    • Avocados are a good source of dietary fiber, with one medium-sized avocado containing approximately 10 grams of fiber.
    • Dietary fiber supports digestive health, promotes regular bowel movements, and helps control blood sugar levels.
  3. Vitamins:

    • Vitamin K: Essential for blood clotting and bone health.
    • Vitamin E: An antioxidant that helps protect cells from damage caused by free radicals.
    • Vitamin C: Important for immune function and collagen production.
    • Vitamin B6: Necessary for metabolism and brain health.
    • Folate: Vital for DNA synthesis and cell growth, particularly important during pregnancy.
  4. Minerals:

    • Potassium: Helps regulate blood pressure and maintain proper muscle function.
    • Magnesium: Supports nerve and muscle function, as well as bone health.
    • Iron: Necessary for the production of red blood cells and oxygen transport in the body.
    • Copper: Essential for the formation of red blood cells and collagen, as well as immune function.
    • Zinc: Important for immune function, wound healing, and DNA synthesis.
  5. Phytonutrients:

    • Lutein and Zeaxanthin: Antioxidants that promote eye health and reduce the risk of age-related macular degeneration.
    • Beta-carotene: Converted into vitamin A in the body, essential for vision, immune function, and skin health.
    • Phytosterols: Plant compounds that help lower cholesterol levels and reduce the risk of heart disease.

Overall, avocados are a nutrient-rich addition to any diet, offering a variety of health benefits when consumed regularly.

Avocado nutrients

Health Benefits Of Avocado

1. Nutrient-Dense:

Avocados are packed with essential nutrients, including vitamins, minerals, and healthy fats. They are an excellent source of potassium, which helps regulate blood pressure and maintain proper muscle function.

Additionally, avocados contain vitamins C, E, K, and B vitamins, as well as folate and fiber, making them a nutrient-dense food choice.

2. Heart Health:

The healthy fats found in avocados, primarily monounsaturated fats, can help improve heart health by lowering levels of LDL (bad) cholesterol and reducing the risk of heart disease.

Studies have shown that incorporating avocado into a balanced diet can lead to improvements in cholesterol levels and other risk factors associated with cardiovascular disease.

3. Weight Management:

Despite their relatively high calorie and fat content, avocados can be beneficial for weight management.

The monounsaturated fats in avocados contribute to feelings of fullness and satiety, which can help prevent overeating and promote weight loss.

Additionally, the fiber content in avocados supports digestive health and regulates appetite, making them an excellent choice for those looking to maintain a healthy weight.

avocado health benefits

4. Blood Sugar Regulation:

Avocados have a low glycemic index, meaning they have minimal impact on blood sugar levels when consumed. This makes them suitable for individuals with diabetes or those looking to manage their blood sugar levels.

The combination of healthy fats, fiber, and nutrients in avocados can help stabilize blood sugar levels and reduce the risk of insulin resistance.

4. Eye Health:

Avocados are rich in antioxidants, including lutein and zeaxanthin, which are essential for maintaining eye health.

These compounds help protect against age-related macular degeneration and cataracts by filtering out harmful blue light and reducing oxidative stress in the eyes.

Including avocados in your diet can support long-term eye health and reduce the risk of vision problems.

5. Skin and Hair Health:

The vitamins and antioxidants found in avocados can benefit skin and hair health when consumed regularly.

Vitamin E, in particular, helps protect the skin from damage caused by free radicals and UV radiation, reducing the signs of aging and promoting a youthful complexion.

Additionally, the monounsaturated fats in avocados can nourish the scalp and hair follicles, leading to stronger, shinier hair.

6. Improved Digestive Health:

Avocados are an excellent source of dietary fiber, with one medium-sized avocado containing approximately 10 grams of fiber.

Fiber is essential for maintaining digestive health, as it promotes regular bowel movements, prevents constipation, and supports the growth of beneficial gut bacteria.

Including avocados in your diet can help keep your digestive system running smoothly and reduce the risk of digestive issues.

Conclusion

With their impressive array of nutrients and health benefits, avocados truly deserve their reputation as a superfood. Whether you enjoy them mashed on toast, blended into smoothies, or sliced onto salads, incorporating avocados into your daily diet can have a profound impact on your overall health and well-being. From supporting heart health and weight management to promoting radiant skin and strong hair, avocados offer something for everyone. So why not make this delicious and nutritious fruit a staple in your kitchen today?

About the author

Alisha George
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