Introduction

While monsoon is often mesmerising, it can turn into a nightmare for some people. Its arrival can have a profound effect on your sinus pain and pressure.

Common symptoms include:

• Excessive and constant sneezing
• Blockage of one or both nostrils
• Weakness
• Throbbing headache after waking up in the morning
• Runny nose
• Facial pain and sensitivity
• Pain in teeth and upper jaw
• heaviness while bending the head
• Fever
• Tiredness
• Cough that becomes severe at night

Here are a few tips to overcome nasal congestion or stuffy nose during this monsoon season!

Turmeric

Turmeric is one of the healthiest spices that help to fight against sinus infection. Its anti-inflammatory property helps to clear the mucus in the lungs and clears the blockage of airways caused by inflammation.

Turmeric has an active compound called curcumin present in it, that is very effective in controlling bronchial asthma and restoring standard breathing patterns.

Add half a teaspoon of turmeric to a glass of warm milk and drink this 2-3 times a day.  Warm milk helps to remove mucus and serves as a decongestant.

The optimum time to have turmeric milk is right before bed. For additional flavour and health advantages, you may add a few drops of honey to this glass of turmeric milk.

Steam inhalation

From curing sore throat to nasal congestion, steam inhalation is a technique that always comes to the rescue in order to provide relief from various conditions.

When it comes to sinusitis, The warm, moist air helps thin out the mucus and opens the passages in the nose to relieve sinus pressure.

Tea tree oil

In addition, it offers a host of other wonderful health benefits, this essential oil helps in reducing inflammation and sinus swelling due to its antimicrobial properties.

Researchers have found that topical treatment of this oil is helpful in relieving symptoms of congestion such as a runny nose or sinus headache.

Spicy foods

Believe it or not, eating spicy foods can help is a natural way to open nasal passages and get mucus flowing. Some evidence suggests that spicy foods like ginger, raw garlic and onions, chillies and spicy mustard can be an effective way to clear sinus congestion, providing sinus headache relief.

This is because capsaicin, an active compound found in spicy foods irritates mucous membranes, which results in a runny nose, thereby softening any nasal obstruction.

Water

Drinking plenty of water and other fluids helps to thin nasal secretions, hence making your sinus passages less congested.

It has been medically validated that when you are dehydrated, your sinus passages tend to dry out, leading to increased pressure, discomfort and pain.

Pineapple

More than just a delicious fruit, Pineapple is a great decongestant.  Pineapple is rich in antioxidants and also contains enzymes called bromelain.

A study conducted by German researchers found that bromelain is effective in breaking down the junk that builds up in the sinuses and helps reduce inflammation and swelling.

Chicken soup

Various studies support the benefits of chicken soup in helping ease congestion and reduce inflammation associated with sinus congestion and colds.

Although scientists haven’t been able to identify the exact ingredient in chicken soup, they speculate that the steam combined with the antioxidant and anti-inflammatory effects of the soup’s ingredients are what help clear the sinuses.

Garlic

Garlic is a versatile spice that helps reduce inflammation and pain in the sinus passages. Its anti-inflammatory properties help to dilute mucous secretions and promote drainage.

Ginger

Ginger is another fantastic herb that is a powerful cure for sinus ailments. It has excellent anti-inflammatory compounds like gingerols and shaogals.

Drinking a concoction of ginger tea made by adding a few pieces of ginger to one cup of boiled water, thrice a day, provides instant relief from the sinus.

Warm compresses

Apply moistly, warm heat may help soothe facial pain due to sinus. One of the easiest ways to do this is to place warm, damp towels around your nose, cheeks, and eyes to clear the nasal passages from the outside. You may alternate hot and cold compresses for quicker relief.

Final thoughts

Suffering from sinus congestion can be very uncomfortable and may impact the quality of life. In addition to using decongestants and pain relievers, alternative home remedies mentioned above can also boost your recovery.

However, if you continue to experience sinus pressure symptoms after a week, or if they begin to worsen, it is recommended that you should visit our doctor.

Introduction

The monthly menstrual cycle is frequently associated with several symptoms such as exhaustion, bloating, mood fluctuations, and cramps.

For some, the symptoms are significantly severe, making the entire period difficult. All you want to do between the excruciating cramping and mood swings is reach for some comfort food.

However, there are some things that can aggravate your period symptoms, which you definitely do not want to happen.

A lot of foods that you usually eat correspond to higher cramps and increased menstrual pain.

Here’s a list of 7 foods that make period cramps worsen.

Canned foods

Canned foods not only have fewer nutrients, but they can also be high in sodium. This can induce more bloating and cramping.

Additionally, canned products can also contain high amounts of preservatives.

So when you’re on your period, stick to nutritious foods, lean proteins, fruits, and veggies.

Try to significantly limit your sodium intake during this time of the month.

Sugary foods

As tempting and delicious as high-sugar foods are, the unfortunate truth is giving into sugar-filled cravings during your period may be linked to increased pain during your period.

When you are menstruation, your blood sugar levels change dramatically.

More artificial sugar sweetener consumed during this time adds fuel to the fire, by making your blood sugar level will fluctuate dramatically.

Furthermore, sugar is inflammatory and can worsen cramping.

Additionally, refined sugar causes your body to retain sodium and water, resulting in bloating and mood swings.

Fried foods

You could be tempted to consume something fried, particularly if you enjoy ready-made snacks.

It’s best to avoid fried foods during your monthly cycle as it may upset your stomach and make your cramps worse.

Fried foods like burgers, pizza and french fries are notorious for increasing your estrogen levels and throwing them out of whack, which can in turn cause period pain.

Additionally, these foods can cause stomach distress and interfere with healthy digestion.

It is recommended that you stick to lightly boiled, steamed, or grilled foods during your period.

Dairy products

Dairy products are generally considered to be healthy options. However, during your period, the saturated fats in dairy products like milk, cheese, and ice cream can trigger inflammation, which can worsen your menstrual pain.

This is because these foods contain arachidonic acid (an omega-6 fatty acid), which can increase inflammation.

Nevertheless, given that the calcium in dairy products can help cramps by controlling your muscles’ nerve activity, it might be a good idea to consume dairy products in moderation.

Fatty foods

Fatty foods like bacon raise the level of prostaglandins in your body. Prostaglandins are natural chemicals present in the body.

High levels of prostaglandins in the body can constrict blood vessels and cause your uterus to contract.

This uterine contraction can induce abdominal cramping. 

Caffeine

Caffeine-filled drinks like tea and coffee can worsen pelvic pain before or during your period.

Excessive coffee consumption can promote the narrowing of blood vessels (vasoconstriction), which can aggravate period pains. It can also cause bloating and discomfort.

Alcohol

While you may crave a glass of wine or other alcoholic beverages, drinking is not recommended during menstruation.

Alcohol can dehydrate you, exacerbating headaches and causing bloating. It can also cause digestive problems including diarrhoea and nausea.

As a result, it is recommended that you postpone your alcohol consumption until later in the month.

Final thoughts

Limiting or eliminating the above-mentioned foods during this time of the month can help stabilise your mood and, hopefully, lessen cramp pain.

Eat foods in their natural state. Choose light, nutrient-dense foods to tame period cramps.

These foods may provide relief from stomach pain during your period. 

Aside from eating the correct foods during your period to minimise cramping, make sure to consume frequent, regular meals.

Avoid skipping meals, as feeling hungry will aggravate the cramps. Drink plenty of water because dehydration exacerbates muscle spasms, resulting in more acute cramping.

In association with a diet plan, you can also opt for frequent health screening tests to keep track of your physical fitness and necessary vitals as well as incorporate some preventative measures to improve your quality of life.

Understanding male infertility

Male infertility is a condition that reduces the chances of the female partner getting pregnant even after 12 months sexual activity aimed at pregnancy. Around 13 out of 100 couples are unable to get pregnant after regular or unprotected sex. One-third of the infertility problem is associated with the female partner, one-third is associated with the male partner, and one-third is caused by a combination of problems in both partners or maybe unexplained. 

There are a variety of causes for infertility in men but it is often due to problems with sperm production or with sperm count and/or delivery. In normal conditions, the sperm goes into the female’s vagina by traveling through her cervix to the uterus and from the uterus, the sperm goes to her fallopian tubes. When the sperm and the female’s egg meet, fertilization happens. This process can only go well if the genes, hormone levels, and environmental conditions are appropriate. 

Producing a healthy and mature sperm that can travel through the vagina and fuse with the egg in the fallopian tubes of the female is dependent on a variety of factors.

What causes male infertility?

Problems in the male may cause cells to stop growing into a sperm while some problems in men may keep the sperm from reaching the egg or maybe the temperature of the scrotum may affect the fertility of the man. There are a variety of main causes and other factors such as environmental and genetics that can contribute to male infertility. 

Main causes of male infertility:

• Sperm disorders such as immature sperm, oddly shaped, or low count
• Retrograde ejaculation
• Immunologic infertility
• Blockages, birth defects, or physical damage in parts of the testicles 
• Hormonal imbalances in the pituitary and the thyroid glands
• Certain medications can alter sperm production, function, and delivery. These medications may be given to treat other health issues such as arthritis, depression, high blood pressure, or digestive problems. 

• Chronic diseases such as anemia, malnutrition, cancer, neurological disease, or diabetes
• A disease of the male genital tract such as cancer, trauma, or infection
• Surgery on the male genital tract for the treatment of undescended testicle or hernia
• Sexually transmitted diseases or other infections 
• Sexual problems such as erectile dysfunction and premature ejaculation 

Environmental factors for male infertility: 

• Excess heat or high temperature
• Consumption of drugs including marijuana or cocaine
• Alcohol 
• Smoking
• Exposure to toxicants and environmental hazards like pesticides, lead, radiation, mercury, and other radioactive substances
• Stress
• Excessive workout
• Dietary deficiencies such as zinc, vitamin C and folic acid
• Obesity

Genetic factors for male infertility:

• Mutations inside the genes that may determine the male sex such as y-chromosome
• Genetic disease such as cystic fibrosis
• Other irregular differences in the genes such as some men may have a common condition called Klinefelter’s XXY syndrome in which they have an additional copy of the female sex-determining genes such as x-chromosome
• Hormonal issues such as diabetes or high levels of the milk-producing hormone called prolactin

Treatment for male infertility 

Men should also get tested for fertility as well as women. You can talk to your doctor or urologist who may ask you for a physical exam. After the physical exam, Your doctor may order a semen analysis which can monitor the quality and quantity of the sperm in the semen. A semen analysis can also determine Azoospermia (no sperm production), oligospermia (few sperm productions), the problem with sperm motility, and the problem with sperm morphology (problem with form and structure).

These conditions may be the straight cause that you cannot conceive or those conditions may be caused by an underlying condition. Your doctor may examine the issue further by conducting a blood test, transrectal ultrasound, testicular biopsy, or urine tests. Treatment of male infertility depends on what causes infertility. Several male problems can be cured by drugs and surgery that can allow conception through normal sex. 

The treatment is divided into three categories including non-surgical therapy, surgical therapy, and treatment of unknown causes of male infertility. If you are someone who has been diagnosed with male infertility, discuss with your doctor any behavioral changes that can boost your chances of conceiving. If your sperm count is low, your doctor may ask you to have less intercourse to form a better concentration of sperm. Your doctor may recommend some lifestyle changes such as 

• Avoiding toxicants and environmental hazards
• Avoiding smoking and alcohol
• Reducing stress and Relax
• Taking vitamins such as iron, folic acid, and zinc
• Antioxidants such as vitamin C
• Get enough vitamin D
• Take fenugreek supplement
• Lose excess weight
• Get adequate sleep
• Avoid eating too much soy
• Eat lots of walnuts

The bottom line

Infertility is a common health issue affecting men worldwide. If you have infertility issues, one thing you can do is to improve your general health. We hope you find this article useful for yourself. 

What is male sexual dysfunction?

Male sexual dysfunction is a common health condition affecting men of all ages but especially the older ones. In this condition, many men struggle with problems during sex and it occurs with increasing age. Sexual dysfunction can be physical or psychological that prevents men from getting sexual satisfaction or pleasure. Problems in sex may be caused due to various factors such as your health, stress, relationship concerns, and other issues.

The most common type of sexual dysfunction disorders include erectile dysfunction, ejaculation disorders, inhibited sexual desire, and low libido. Around 31 percent of men and 43 percent of women get some kind of difficulty during sex. But several sorts of sexual disorders can be corrected by treating the underlying causes and can be improved with the help of the latest technologies. 

Causes of male sexual dysfunction

There are a variety of causes leading to male sexual dysfunction including common sexual problems, health problems, mental and emotional issues.

Common sexual dysfunction problems

Men with sexual dysfunction may feel problems at different points during sex including: 

• Lack of sexual desire
• Inability to get or keep an erection
• Orgasms that occur too slowly or quickly
• Inability to have orgasms
• Deformities of your penis 
• Retrograde ejaculation

Health problems affecting male sexual health

Several medical conditions and overall decay of men’s health may affect their sexual life including:

• Heart and blood vessels disorders e.g. high blood pressure
• Low testosterone levels
• Diabetes
• Kidney problems
• Hormones imbalances
• Stroke and nervous system disorders e.g., multiple sclerosis and Parkinson’s disease
• Obesity
• High blood pressure
• High cholesterol
• Prescriptions drugs for  depression and high blood pressure 
• Smoking
• Drinking too much alcohol
• Drug abuse 

Mental and emotional issues

Mental and emotional issues can have a big effect on your sex life including 

• Stress
• Anxiety
• Depression
• Fear of pregnancy
• Low confidence during sex
• Relationship concerns

Regular workout, maintaining weight, and managing stress can be helpful to improve your sex life. Occasional problems with sexual functions are normal but if problems last more than a few months or cause distress for you and your partner, you should talk to your healthcare provider. You may feel shy while discussing your sexual problems with a doctor but being honest about your sexual concerns can be the first step to get help and the best treatment can be recommended.

Diagnosis and treatment of male sexual dysfunction

Your doctor may ask you several questions about your symptoms, medical and sexual history. They may perform a physical exam and other tests ( including blood tests, Blood pressure check, rectal exam, and examination of your penis and testicles) to check whether an underlying health condition is a reason behind your sexual problems. If your medical condition including heart disease, diabetes, or depression are causing problems in your sexual life, your doctor may treat it first. 

The healthcare provider or doctor may also ask you to follow a treatment plan, eat a heart-healthy diet, avoid smoking, and drinking alcohol. They may also encourage you to do workouts such as aerobic exercise and weight-building exercise, and change unhealthy habits. If sexual problems are happening due to emotional and psychological issues, you can also get treatment to manage stress, depression, and anxiety. In addition, open communication with your partner may also help you.  

Male sexual dysfunction cannot be prevented but such things may help you to improve your sexual ability and overall general health. Other treatments are also available such as hormone therapy, counseling, testosterone therapy, Penile traction therapy, surgery to correct penis deformities, penis implant surgery,  medications, psychological therapy, and mechanical aids are some of the therapies that can help alleviate male sexual dysfunction. 

Foods that help you to reduce male sexual dysfunction

Some foods have the potential to improve male sexual dysfunction disorders especially erectile disorder. This diet may also help you to reduce the risk of cardiovascular diseases and erectile dysfunction in males. The diet include 

• Vegetables
• Fruits
• Olive oil
• Fish
• Legumes
• Whole grains
• Flavonoid-rich foods and drinks including strawberries, blueberries, apples, pears, and citrus products. 
• L-arginine rich food such as poultry, red meat, nuts, and dairy products
• Foods rich in nitrate including spinach, lettuce, radish, beetroot, and Chinese cabbage
• Cocoa and dark chocolates
• Tea
• Foods rich in lycopene including tomatoes, watermelon, grapefruit, papaya, and red peppers

The bottom line

If managing a healthy lifestyle is not helping you with your sexual problems, consult with your doctor immediately.

A diagnosis of infertility is given when a couple is not able to conceive a child even after having unprotected sexual intercourse for a year or more. Traditionally, it was thought of as a women’s problem. But as it turns out, fertility issues in men are as common as they are in women. 

The problem could be with sperm production or sperm function. Or, there could be blockages that prevent the delivery of the sperm. Wondering why such issues occur? Let’s understand them here.

Symptoms of infertility in men

The only sign of infertility in men is the inability to conceive a child. Other than that, you may not see any other obvious signs and symptoms. However, if an underlying problem such as hormonal imbalance or a disorder is the cause of infertility, the following symptoms can be spotted – 

• Problems with sexual intercourse (difficulty with ejaculation, erectile dysfunction, etc)
• Pain or swelling in the testicle area
• Recurrent respiratory infections
• Reduced ability to smell
• Abnormal breast growth
• Decreased facial and body hair

Causes of infertility in men

Just like female fertility, male fertility is a complex process. To get your partner pregnant the following SHOULD happen

• You must produce healthy sperm
• The sperm has to be carried into semen
• Semen should have enough number of sperm in it
• Sperm must be functional and able to move

So, what conditions can become a hindrance in this process?

There are medical issues, environmental issues, and lifestyle issues. 

Medical causes of infertility in men

Varicocele

Varicocele is a swelling in the scrotum (the sac containing the testes). It occurs when the veins draining blood from the testes get enlarged. Though the exact cause is unknown, it is related to abnormal testicular temperature regulation. Fortunately, this condition is reversible. 

Infection

Some infections interfere with sperm production and sperm health. They can also cause scarring that blocks the passage of sperm. Epididymitis, orchitis, gonorrhea, and HIV are some known such infections. While some of these infections are reversible, others can cause permanent damage.

Ejaculation issues

Inability to ejaculate semen or semen entering the bladder instead of emerging out of the penis (a condition called retrograde ejaculation) is amongst the common causes of infertility in men. These conditions often occur due to various health issues including diabetes, spinal injuries, prior surgeries, or medications. 

Autoimmune disorders

Sometimes, your own body attacks the sperm. Your immune system might produce anti-sperm antibodies which mistakenly identifies sperm as harmful invaders and tries to eliminate them.

Tumors

Cancers or even non-cancerous tumors can directly affect the reproductive organs of males. They can influence the organs that release hormones related to reproduction, like the pituitary gland. Sometimes, radiation and chemotherapy used to treat these tumors can also affect fertility.

Hormonal imbalance

Testicle disorders or any abnormality affecting the hormonal system (such as the hypothalamus, pituitary, thyroid, and adrenal glands) is another common cause of infertility in men. These issues with hormones can have various underlying causes.  

Defects of tubules

Many tubes carry sperm. They can be blocked or damaged because of injury from surgery, prior infections, abnormal development, or certain inherited conditions. 

Problems with sexual intercourse

Erectile dysfunction, premature ejaculation, painful intercourse, or psychological or relationship problems can also potentially cause infertility in men.

Environmental causes of infertility in men

Exposure to chemicals and metals

Exposure to chemicals such as benzenes, toluene, xylene, pesticides, painting materials or heavy metals like lead can contribute to low sperm count and cause infertility.

Heat exposure

High temperature can hamper sperm production and their function. Frequent use of saunas, hot tubs or wearing tight clothes can increase the temperature in your scrotum and reduce sperm production.

Radiation 

Exposure to radiation or X-rays can reduce sperm production, but it eventually gets normal. Sometimes, when the dose of radiation is high, permanent damage can occur.

Lifestyle and other causes of infertility in men

Drug, alcohol and tobacco use

Use of steroids, cocaine, marijuana, tobacco, or high consumption of alcohol can reduce sperm production, cause erectile dysfunction, and disbalance your hormones. All of this can become the cause of infertility.

Stress

Stress can throw the hormones necessary for sperm production out of balance. If it’s chronic, it can also affect your sperm count.

Obesity

Obesity can affect your fertility in many ways. It can directly impact the sperm or cause changes in your hormonal balance – all of which is a cause of infertility.

Takeaway

Infertility can sure seem like the biggest challenge of life. But, it can be dealt with if the correct cause is identified. If you notice any symptoms, be sure to report them to the doctor without any delay. Because with timely diagnosis chances of successful treatment increase.

Introduction

Bipolar disorder (also known as manic-depressive disorder or manic depression) is a relatively common but serious form of mental health condition. People with bipolar disorder experience extreme mood swings ranging from euphoric highs to depressive lows that typically occur during distinct periods of days to weeks. It also causes unusual changes in a person’s energy and ability to function.

Here’s what you should know about this mental illness:

FAQ #1: How do you know when a person suffers from bipolar disorder?

There is one problem with bipolar disorder: It is a multi-faceted disease and more complicated than a simple checklist of symptoms that you can find online for an official diagnosis. Multiple visits over a long period of time are required to demonstrate a pattern of behaviour.

The symptoms of bipolar illness are categorized into:

• Mania 
• Depression

Some of the seven key signs of mania are:

• Being excessively happy or “high” for extended periods of time
• Having decreased need for sleep
• Speaking quickly, typically with racing ideas
• Having a restless or impetuous sensation
• Becoming easily distracted
• Acting hyperactively
• Having over-confidence in one’s abilities to the point of danger
• Engaging in reckless behaviour

Some of the seven key signs of depression are:

• Loss of interest in previously enjoyed activities
• Feeling sad for long periods 
• Withdrawing from friends and family
• Problems with memory and concentration
• A significant change in appetite
• Severe fatigue or lack of energy
• Suicidal ideation or attempt, or preoccupation with death

FAQ #2: Can bipolar disorder be treated?

While bipolar disorder can be difficult to diagnose, it is treatable once it is identified.

FAQ #3: Is bipolar disorder hereditary?

Just like most psychiatric conditions, the causes of bipolar disorder are not well known. However, researchers have discovered that genetics are a substantial factor in disease manifestation. This means that adults who have relatives with this condition have a tenfold increased risk of having the disorder. This shows that the illness may have a hereditary component.

FAQ #4: Should I have my doctor regularly screen me for the disorder if my parent has bipolar disorder?

It’s true that bipolar disorder runs in families. Having first degree relatives with bipolar disorder, (mother, father, siblings, and children) can increase the risk of developing bipolar disorder or act as a trigger for the first episode. Hence, it’s a good idea to consult your doctor periodically, to keep an eye out on the onset of bipolar disorder. 

FAQ #5: Can stress trigger bipolar disorder?

Bipolar disorder is frequently triggered by a stressful experience at work or in your personal life. A major life change, such as the death of a loved one or a physical injury, might also set off the symptoms. Controlling stress in one’s life is usually beneficial for those with bipolar disorder.

FAQ #6: Can bipolar disorder go away by itself?

Bipolar disorder, if left untreated, can lead to major problems that influence every aspect of your life, including:

• Addiction to drugs and alcohol 
• Suicide or attempted suicide
• Financial or legal issues
• Damaged relationships 
• Poor performance at the job or in school

FAQ #7: Can bipolar disorder be cured?

Although there is no cure for bipolar disorder, most people with this condition can control the illness with the help of psychotherapy and the right combination of mood stabilizers and other bipolar medicines. When behavioural therapy is used in conjunction with medicines, they have shown to be effective at preventing relapses and reducing the severity of the patient’s symptoms.

FAQ #8: Does bipolar disorder get worse as you get older?

If left untreated, bipolar disorder tends to get worse with age. As time passes, a person may have more severe and intense episodes than when the symptoms first emerged.

FAQ #9: Does bipolar disorder cause harm to the brain?

People with bipolar disorder may suffer progressive brain damage with each manic or depressive episode. Bipolar episodes cause a reduction in brain growth and, potentially, intelligence.

FAQ #10: Does bipolar disorder have an impact on sleep?

Bipolar disorder is characterised by sleep disturbances that can wreak havoc on a person’s mood and decision-making abilities. According to the diagnostic criteria, manic periods may have a reduced need for sleep, whereas depression episodes may manifest insomnia or hypersomnia.

FAQ #11: Is there a cure for bipolar in Ayurveda?

Ayurveda offers a multitude of holistic tools for approaching this psychological disease. Combined with meditation and other yogic practices, Ayurveda works on modifications in lifestyle, diet, herbs to suit the specific individual.

Some herb choices for tonics to treat bipolar disorder are:

• Ashwagandha
• Brahmi
• Shatavari
• Ginseng
• Kappikacchu
• Haritaki 
• Bhringaraj  

Final thoughts

Bipolar disorder is a lifelong condition and it can be a real challenge for both you and your loved ones — so it is important to consider your own needs as well as theirs. It’s important to remember that most people with the bipolar illness can manage their condition and live healthy, happy lives with the right treatment.

Introduction

People are typically too ashamed to publicly discuss a serious condition, called constipation. It is a condition in which the afflicted frequently experience irregular bowel movements or have a great deal of trouble passing faeces. 

Although, constipation is generally considered to be one of the most common digestive issues, which is easily treatable, chronic, persistent or neglected constipation can lead to severe complications. 

According to a recent poll, approximately 22 per cent of the country’s adult population suffer from constipation, with Kolkata leading the pack with 28 per cent of respondents.

Technically, constipation is defined as having less than three bowel motions per week. The frequency of “going” varies significantly from person to person. While some people empty the bowels multiple times a day, others only do it once or twice per week. 

Constipation results from your colon absorbing excessive amounts of water from waste (stool/poop), which dries up the stool and makes it difficult to push it out of the body.

There are several reasons why people get constipated, but the sluggish passage of food through the digestive system is a common reason in most cases.

Dehydration, a poor diet, drugs, sickness, diseases of the neurological system, or mental illnesses can all contribute to constipation. 

Fortunately, certain meals can reduce constipation by increasing the stool’s density, softening it, speeding up the gut transit, and increasing the frequency of bowel movements.

Here are some effective foods that can help you achieve optimum bowel movement and aid in the treatment of constipation: 

Apples

Apples are one of the most popular fruits due to their low-calorie content, ability to help with weight reduction, lower the risk of diabetes, and ability to protect your heart.

But did you know that this common fruit can help with constipation too? 

Both soluble and insoluble fibre is present in apples, amounting to 32% of soluble fibre and 64% of insoluble fibre.

The insoluble fibre gives the stool more volume and aids in its rapid transit through the intestines.

Apples are therefore advantageous for those who are constipated.

Since the apple’s skin contains insoluble fibre, eating apples without peeling the skin is the best option if you’re experiencing constipation.

Prunes

Prunes, which are dried plums, are frequently used as an all-natural constipation treatment.

Per 1/4 cup (40 grams) serving, they have a high fibre content of over 3 grams.

Bringing water into the intestines and triggering a bowel movement eases constipation.

Kiwi 

A person dealing with constipation should increase the amount of fibre in their diet, for which Kiwi is one of the best sources.

Kiwis are known to help prevent constipation in addition to their high fibre content, which also aids in smooth digestion.

Studies suggest that actinidin, an enzyme, is in charge of kiwi’s beneficial effects on bowel habits and gut motility. 

You can either consume raw kiwis or can simply peel them, remove the seeds, and then have them. 

In one trial, wherein this fruit was eaten for 28 days by 19 healthy people. When compared to a group that wasn’t on the same diet, researchers discovered that eating kiwis significantly increased the number of bowel movements each day.

Consuming kiwi is a good option to fight fewer bowel movements. 

Pears

Another fruit high in fibre is pears, which contain 5.5 grams in a medium-sized fruit (about 178 grams). The sugar alcohol sorbitol is also found in pears. 

Sorbitol, like fructose, is poorly absorbed by the body and, by delivering water into the intestines, works as a natural laxative.

Pears can be incorporated into your diet in a variety of ways. 

You can eat them raw or cooked, with cheese, or you can add them to salads, savoury meals, and baked dishes.

Triphala

Triphala is a miraculous herb plant. It contains three essential herbs that are proven to treat constipation: Amalaki (amla), haritaki (harad), and bibhitaki (baheda). Before going to bed, mix half a teaspoon with a cup of warm milk or water. 

Vegetable juice 

A tall glass of vegetable juice prepared from your favourite veggies is a great mid-morning or mid-evening drink for beating constipation.

You can use spinach, tomato, beetroot, lime juice, and ginger, to create a cool relaxing drink. 

Juices also have a lot of water in them, which can assist in softening particularly firm stool, while also keeping the body hydrated.

Final thoughts 

There are many ways through which the condition of constipation can be managed. Many studies have concluded that fruits, vegetables, pulses, and seeds can help relieve constipation. 

It is important to maintain the amount of fibre in the diet to avoid few bowel movements and poor digestive functions. If you are suffering from this condition, then here we have suggested some amazingly effective foods that can help you overcome it. 

To beat constipation, it’s time to bring about changes in your diet along with some healthy lifestyle changes to prevent and manage the condition. 

Also, it’s a great idea to opt for frequent stomach health checks to keep an eye on your digestive health and take preventive measures if any discrepancies occur.