Showing posts with label exercise. Show all posts

Natural Constipation Relief for Adults

natural constipation relief

Every individual will experience constipation during some point in their lives, but those who are pregnant and the elderly may experience this condition with increased frequency. The National Institute of Health (NIH) in conjunction with the National Digestive Diseases Information Clearinghouse (NDDIC) have determined over 4 million adults experience constipation frequently, and use over-the-counter (OTC) remedies as treatment in a majority of cases. Most individuals perceive this condition as a medical problem when it is only a temporary condition, but it can be a symptom of the body not functioning properly and can potentially be the result of a medical condition.

About Constipation

The average person believes if a bowel movement does not occur once a day, the body is experiencing constipation. However, this condition is only present when a movement occurs less than three times a week. Other symptoms may include, but are not limited to:
  • Straining during bowel movements
  • Bloating
  • Feeling of fullness
  • Sensation of blockage

Also, this symptom has two forms, acute and chronic. Acute conditions last for a period of less than three months, and can be resolved thorough lifestyle changes and temporary use of over-the-counter products. Chronic conditions last for three months or longer and are the result of multiple causes and a potential medical condition.

Causes of Constipation

Finding constipation relief starts with determining the source of the problem, and a majority can be resolved through various lifestyle changes. Causes include, but are not limited to:
  • Fiber intake – a diet low in fiber, high in fats or a combination of these two factors can cause this symptom to appear. Increasing fiber intake by eating fruits, vegetables and grains while decreasing fatty foods such as eggs, cheese and milk can relive the effects of constipation naturally.
  • Dehydration – Hard stools can result because of the lack of fluids in the body, making them difficult to pass through the intestines. Beverages such as soda, alcohol and coffee can increase the effects of constipation, individuals should choose water and juice to increase fluids and hydrate the body.
  • Medications – Schedule an appointment with a physician if a medication is suspected to be causing constipation. Some medications can directly result in constipation or worsen an existing condition.
  • Lack of Activity – Increasing physical activity by walking or participating in mild to moderate exercise can provide constipation relief. It is believed activity can stimulate the action of the intestine, and can be used as a natural remedy.

Constipation Diagnosis, Prevention and Natural Remedies

A majority of cases of constipation will not require an official diagnosis by a doctor, and over-the-counter medications plus natural remedies can provide constipation relief. Consult a physician if needed, who will diagnose this condition through the use of medical history and physical examination. However, most cases of constipation can be relieved naturally through changing patterns of diet and exercise.

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Health, Happiness, and Intelligence Comes With Tending a Garden

tending garden

Before more people join the urban and suburban gardening movement, a warning should go out that growing fresh vegetables and herbs, lovely flowers and shrubs, and gaining a sense of accomplishment are not the only favorable returns. Improved physical and mental health from the exercise and increased brain neuron growth stimulated by bacteria in the soil are also possible.

Gardening Relieves Stress and Anxiety Attack Symptoms

Anxiety affects both the brain and the body. Muscle weakness, fatigue, headaches, and other ailments often accompany anxiety attacks. Irritability, restlessness, nightmares, and insomnia are some of the mental manifestations.

An online article by Mayo Clinic staff titled: "Depression and anxiety: Exercise eases symptoms" details the benefits exercise can have on easing anxiety attacks. ". . . Research on anxiety, depression and exercise shows that the psychological and physical benefits of exercise can also help reduce anxiety and improve mood."

Tending a garden is physical exertion. The bending required uses the back, legs, and abdomen muscles. A second Mayo Clinic article titled, "Exercise and stress: Get moving to combat stress" states, "One way to take control of the stress in your life is through physical activity. Being active can boost your feel-good endorphins and distract you from daily worries." Raking the garden gets the body moving by working the core, shoulders and arms, and refocuses the attention.

Gardening is Bone Density Exercise and it Burns Calories
Gardening is strenuous exercise that involves lifting bags of fertilizer, turning soil, pushing a wheelbarrow, and squatting for lengthy periods. This type of exercise strengthens the bones. As pointed out in an article published by the National Institute of Health, "Vital at every age for healthy bones, exercise is important for treating and preventing osteoporosis. Not only does exercise improve your bone health, it also increases muscle strength, coordination, and balance, and it leads to overall health."

Gardening is bone density exercise, which helps restore bone health by strengthening the glutes, hamstrings, quadriceps, chest, shoulders, arms, and back.

Lose weight naturally by gardening. Gardening calls on the use of nearly every body muscle. One hour of digging and pulling weeds can burn off 300 calories without the help of any diet aids.

Gardening Raises Serotonin and Intelligence Levels

Dorothy Matthews, a Microbiology Researcher at The Sage Colleges in Troy, New York and her colleagues were cited in a recent Science Daily article as having discovered evidence that breathing in bacteria from the outdoor environment and soil has antidepressant qualities that may increase learning behavior. At the 110th General Meeting of the American Society for Microbiology in San Diego, Matthews presented research findings that showed.

"Mycobacterium vaccae is a natural soil bacterium which people likely ingest or breath in when they spend time in nature."

Digging and raking soil exposes gardeners to the Mycobacterim vaccae soil bacteria. The research done with mice showed those fed live M. vaccae bacteria learned twice as fast as those not given M. vaccae. "We found that mice that were fed live M. vaccae navigated the maze twice as fast and with less demonstrated anxiety behaviors as control mice," Matthews said.

Gardening can quite possibly increase serotonin in the brain and improve the gardener's intelligence level. Luckily, not all gardening health benefits end with the growing seasons. Digging up the soil for the next spring or fall garden, raking leaves, composting, and engaging in other outdoor activities can increase exposure to M. vaccae.

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Avoiding Burnout

Having a very active lifestyle can make it hard to incorporate certain things in your life. Most people struggle with sticking to an exercise regime. It can be extremely hard trying to commit to an exercise regime when life is so hectic. A new and demanding job, a baby on the way, moving into a new home or just adjusting to all the financial, social and familial responsibilities that we have as adults can run you ragged and leave little time for much else. Usually exercise is on the back burner until all these things are dealt with. It can be hard. You can take advice from people, watch different infomercials to try to inspire you but ultimately that “blah” feeling will set in. Getting rid of the “blahs” can be difficult but always beneficial. Leading an active life can be good but if your body isn’t used to regular exercise focused on stretching the muscles and raising the heartrate. You could go from “blah” to burnout.
burnout

There are ways to get rid of the blahs without much fuss. If you have a fairly busy job and don’t spend a lot of leisure time at home you can bring your running shoes and walk on your lunch break. A brisk 20-minute walk five times a week can make a staggering difference in your stamina throughout the week. Little things like purposely parking farther when walking to your car. I often stretch when I’m alone in my office. If the door is locked your good to go. A lot of people have a problem with tardiness in the morning. Of course, rushing eventually follows. Instead of rushing off to work purposely wake up 10 minutes early. You could take a brisk walk into work to concentrate on breathing fully and spend a little time contemplating your day. You’ll be more relaxed and energized. And it’s much better than doing a full on sprint that just leaves you winded and frazzled by the time you get to your office.

Stay at home moms, sometimes, find it hard to exercise. It may sound a little nutty for those who don’t stay at home. But, coming from someone who has done both the working mom and the stay at home mom thing both can be equally tough to deal with when trying to maintain an exercise routine. A very corny way I found myself burning calories while at home with my baby was with the “15 minute quick clean up”. I would start in the center of the room moving throughout the house very swiftly and try to clean up as much as I could in 15 minutes. Nothing like washing the dishes because you are stationary, you can save that fun for later. Grab the broom and see how many rooms you can sweep. Then grab a basket or bucket and move from room to room picking up all the little trinkets on the floors. Dusting tables and cleaning the windows can work up a good heartrate. After the buzzer rings you can walk around for a little bit to cool down and you’re done. It may not sound like much. However, targeted exercise is better than just running around all day behind the kids. Also, you can get a semi-clean house in just 15 minutes.

Many people have active lifestyles where they are constantly on the go. However, if some of that movement isn’t targeted towards active exercise activity geared towards circulating the blood and getting your heartrate going you’re just moving in perpetual motion. Lauren Cooper from Cyclemedia.org is a professional cyclist. She defines active exercise as “ vigorous, sustained, repetitive use of the major leg muscles.” It is important to exercise the entire body. She described the act as involving the heart, lungs and legs. Running from place to place is actively moving but if your body is participating in an active exercise activity you can create more stamina throughout the day. Most people feel if they work hard that that is enough. Lauren explains that hard work throughout the day stresses the body out for brief moments and usually without a warm-up. This can lead to stress on the body as well as the heart. Exercise should be stress relieving not inducing.

Targeted physical activity has so many benefits. Citihealth.com reports that research shows that aerobic exercise can reduce stiffening of the arteries. Reducing your risk of stroke. Exercise can increase the body’s ability to control its glucose level thereby reducing the risk of adult onset diabetes. Strength training can help your bones grow stronger, increase flexibility, improve strength and balance. The body needs its exercise to function properly. You need that 30, 20 or even 5 minutes to relax the body, stretch the muscles, raise the body temperature and don’t forget to breathe. It’s better to burn calories rather than burn yourself out.

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