WAYS TO MANAGE CONSTIPATION

WAYS TO MANAGE CONSTIPATION

By   6:04 PM   No comments:

Here are five effective ways to prevent and treat constipation:

1 . Exercise Regularly
-Follow an exercise regimen which may include a combination of several activities such as weight bearing exercise, muscle strengthening exercises, running, walking, jogging and physical exercises.

-These exercises stimulate the bowel movements regularly and help to keep the body healthy.

–Brisk walking and aerobic exercises has also been found to stimulate and aid the bowel movement.

-If you have an option of taking the elevator or the stairs, opt for stairs. This will keep you mobile during your work hours.

2 . Increase Dietary Fiber
-Correction of the dietary intake is the key to prevent constipation. It is recommended to take naturally available fibrous vegetables and fruits than to aid the diet with supplementary fiber.

-Increase the intake of fiber rich vegetables such as beans, bran cereals, brown rice, raw fruits and vegetables in your daily diet. It is recommended to have close to 20-35 grams of fiber daily.

-Make sure you add salads to your meals. Include sprouts, carrots, leafy vegetables and fruits in your salads.

-In case of consistent constipation, avoid intake of processed foods and beverages such as cheese, dairy products, meat and packaged foods

3 . Increase Fluid Intake
-Drink water (6-8 glasses) throughout the day. This will improve the bowel movement significantly.

–Warm water during the daytime also helps in increasing the excretion of stools during constipation.

4 . Opt For Lifestyle Changes
– Changes in the lifestyle such as having a balanced diet, regular exercises and optimum sleep can significantly help constipation.

– Fix a regular time during the day for the bowel movement. It helps the body to follow a routine.

5 . Try Natural Remedies
-In case of chronic constipation, take herbal laxatives such as isabgol and triphala with warm water before going to sleep. They will improve bowel movement and aid the excretion process.

-Studies suggest that castor oil, due to its laxative properties, was found to relieve constipation significantly. Due to its instant effects, it is recommended that it is not consumed orally before going to bed. Instead it is advised to take it in the daytime.

-There are broadly two types of herbal stimulants (bulk forming stimulants and stimulant laxatives) for relieving constipation.

-Commonly used bulk forming laxatives include, fenugreek, flaxseeds and barley. Commonly used stimulant herbs include aloe and senna. However, these herbal laxatives are advised to be used in less potency. Therefore one must consult a doctor before opting for these remedies.

In case your symptoms persist, you can try some over the counter laxatives. However make sure your body does not become dependent on these options. Consistent use of laxatives can deplete the food off essential nutrients.

In severe cases, consult a doctor who can further evaluate the problem and suggest medications. Stay Healthy, Stay Happy!

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ULLIPAYA PULUSU – ONION PULUSU RECIPE IN 30 MINUTES

ULLIPAYA PULUSU – ONION PULUSU RECIPE IN 30 MINUTES

By   6:38 PM   No comments:

Preparation time: 10 minutes 
Cooking time: 20 minutes 
Serves 4-6
Recipe source: Amma

INGREDIENTS:
1 cup of shallots or pearl onions, peeled and washed 
2 heaping tbsp of coriander powder 
2 tsp of red chilli powder (add more or less to taste)
8 cloves of garlic 
A few curry leaves 
1/2 tsp of cumin or jeera powder 
1/2 tsp of turmeric powder 
3 tbsp of gingelly oil (Indian sesame oil) 
1/2 tsp of black mustard seeds 
1/2 tsp of hing or asafoetida powder 
1 lime-sized ball of tamarind soaked in some water 
A few fenugreek seeds

INSTRUCTIONS:

1. Heat 2 drops of oil in a pan and add the coriander and chilli powders. Roast on a low flame until dark brown and nearly burnt (but please don't burn it, that's no fun). If you add too much oil at this stage, the powders won't roast well so take care.

2. Once the spice powders are a dark brown, turn off flame and add some curry leaves, 4-5 shallots or pearl onions, 4 garlic cloves, jeera powder, and turmeric powder.

3. Mix well and let them warm up in the heat.

4. Add enough water to this and grind to a very smooth paste.

5. In the same pan used for the spices, heat the gingelly oil. Add mustard seeds, fenugreek seeds, and hing. When the mustard seeds pop, add the remaining shallots or pearl onions and saute for a couple minutes.

6. Throw in some curry leaves and the remaining cloves of garlic. Saute a while longer.

7. As this fries up a bit, squeeze the juice out of the soaking tamarind. Add up to 2 cups water and extract as much juice as possible and discard the pulp. Add this tamarind extract to the cooking onions.

8. Bring to boil and let it simmer. Then add the ground spice paste.

9. Add salt and continue to simmer for 5-8 mins until the pulusu thickens. You can adjust flavours at this point, like add more tamarind, chilli powder, salt, etc. The shallots should also be cooked soft by this time.

Notes:

This pulusu tastes better the longer it stays. You can store it at room temperature but remember to re-heat and bring to boil every day before servingDon't add too much water while grinding the spices or with the tamarind. The pulusu is meant to be on the thicker and intense side and a little bit goes a long way. However, if you feel the 2 cups tamarind water is too less, add more water as the pulusu boilsYou can add vathal to this pulusu if you like but we don't add anything beyond pearl onions or shallots (which taste better) and garlicDon't skimp on the oil, it's important for the flavour. Other oils won't work as well as gingelly oilWe eat this ullipaya pulusu with rice, dosa, idli, and even puttu (ok that's just me). 

#recipe

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Prevention of viruses and infection #Health

Prevention of viruses and infection #Health

By   10:56 AM   No comments:

Viral infections are extremely common. Every other person seems to be having one infection or the other. Mostly, viruses are spread when an infected person talks, coughs, or sneezes. Viruses of dengue and chikungunya are spread by the bite of mosquitoes.

Here are 4 simple and effective ways to prevent spread of viruses and infections:

1 . Wash Your Hands Frequently

Make sure you wash your hands at least 4-5 times in day. Rub soap for at least 20 seconds and cover all areas of your hands.  If there is no soap and water, use a hand sanitizer.

2 . Opt For "No Touch" Mantra

-Viruses can linger on hard surfaces for hours or days.

-That is why it is important to avoid touching areas like counters, sinks, doorknobs, light switches in offices and public places like metro stations and malls.

-Wash your hands or use a sanitizer if you can't avoid touching them.

3 . Swap Handshake With A Namaste

-Avoid shaking hands especially if a person has cough or cold.

-Instead wish him/her with folded hands.

4 . Prevent Mosquito Bites

-Wear full sleeved shirts, trousers, socks and shoes as much as possible so that most areas of your body are covered. Avoid wearing shorts and sleeveless clothes when venturing out.

-Use mosquito repellent creams judiciously on all exposed parts including face and neck before going out. Avoid contact with eyes.

THINGS TO DO IN CASE OF VIRAL INFECTION 

-Most viral infections are self-limiting.

-Get plenty of rest.

-Drink plenty of fluids  (3-4 liters)to prevent dehydration.

-Take medicine such as Paracetamol 650 mg (maximum of 4 tablets in a day).

– Don't take any other pain killer or any other medicine.

– Don't take antibiotics or do unnecessary blood tests.

#health

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