Mushroom Coffee Superfood Trend (2023) | Is mushroom coffee really healthier?

Mushroom Coffee

Mushroom Coffee: The Ultimate Superfood Trend Taking the World by Storm

Mushroom Coffee has currently received recognition as one of the present-day health tendencies within the beverage industry. Advocates of this particular mixture claim that it enhances concentration, reduces strain, and fights bloating. But what exactly is mushroom espresso, and does it honestly offer fitness blessings? In this article, we are able to delve into the information, such as its composition, guidance, effect on bloating, and capability blessings. Let’s find the reality behind mushroom coffee and whether it is well worth incorporating into your everyday ordinary.

Mushroom Coffee in short bullet points form:

  • Mushroom Coffee is a unique blend of dried, extracted, and floor mushrooms with espresso.
  • It is available in numerous bureaucracy which includes on-the-spot espresso, espresso grounds, latte mixes, and pods.
  • Common mushrooms used in mushroom coffee include Chaga, Cordyceps, Lion’s mane, Reishi, Rhodiola, Turkey Tail, Shiitake, and King trumpet.
  • It is made by using mixing powdered mushrooms with ground espresso in a 50:50 ratio.
  • Mushroom Coffee has received a reputation due to claims of enhancing attention, decreasing pressure, and preventing bloating.
  • Scientific research on its impact on gastrointestinal health, in particular bloating, is restricted.
  • Some people with irritable bowel syndrome (IBS) may additionally experience bloating due to sure mushrooms’ polysaccharides.
  • Mushroom coffee’s potential blessings for immune characteristics and anti-cancer homes are attributed to the antioxidant content of mushrooms.
  • It is important to be aware that studies on medicinal mushrooms do not without delay translate to Mushroom Coffee.

    Mushroom Coffee
    Mushroom Coffee

Read Also: Aloe Vera Juice: The Digestion-Friendly, Detoxifying Beverage

What Is Mushroom Coffee?

According to Jessica Cording, a registered dietitian, mushroom coffee is a beverage made with the aid of combining dried, extracted, and ground mushrooms with espresso. It is regularly to be had in various paperwork including immediate coffee, espresso grounds, latte mixes, and pods. The mushrooms commonly used in mushroom coffee encompass Chaga, Cordyceps, Lion’s mane, Reishi, Rhodiola, Turkey Tail, Shiitake, and King trumpet.

How Is Mushroom Coffee Made?

The technique of creating mushroom coffee starts with the instruction of powdered mushrooms. After drying, extracting, and grinding the mushrooms, the ensuing powder is mixed with ground espresso, usually in a 50:50 ratio. Some fans declare that making mushroom coffee at home is a simple venture, requiring a mushroom coffee extract and ordinary espresso. By mixing the mushroom powder into the espresso, it is easy to obtain a similar taste and experience as that of pre-packaged mixes.

Mushroom Coffee
Mushroom Coffee

Does Mushroom Coffee Help with Bloating?

Despite mushroom espresso gaining interest for its potential blessings, especially its adaptogenic residences, medical research on its effect on gastrointestinal fitness, especially bloating, is confined. Michelle Pearlman, M.D., CEO and co-founder of Prime Institute, highlights that positive mushrooms utilized in mushroom coffee are taken into consideration for high FODMAP meals.

These mushrooms incorporate carbohydrates that could contribute to fuel manufacturing in a few people. Aja McCutchen, M.D., a gastroenterologist at Atlanta Gastroenterology Associates, additionally shows that mushrooms’ polysaccharides may make a contribution to bloating in people with irritable bowel syndrome (IBS) who are touchy to this meal organization.

In precis, the claim that mushroom espresso reduces bloating is basically anecdotal and lacks medical evidence. However, it is really worth noting that espresso, in trendy, can stimulate bowel actions and alleviate bloating for a few people, however, this effect is not specific to mushroom coffee.

Other Potential Benefits of Mushroom Coffee

1. Supporting Immune Function

While there isn’t large research on the fitness advantages of mushroom coffee in particular, mushrooms, in widespread, are recognized for their capability of anti-inflammatory houses due to their antioxidant content material. These antioxidants may assist aid immune system function. Cording suggests that consuming mushrooms as an ordinary part of your food regimen can offer equal advantages. Additionally, mushrooms are one of the few plant-primarily based assets of nutrition D, which plays an important role in boosting the immune system and fighting off ailments.

Mushroom Coffee
Mushroom Coffee
2. Anticancer Properties

Medicinal mushrooms, which include the ones used in mushroom coffee, were studied for their antioxidant residences and their capacity role in cancer prevention and remedy. Clinical trials have proven promising consequences in the usage of mushrooms in combination with conventional remedies to deal with drug-resistant cancer. Furthermore, mushrooms may also help alleviate common aspects of consequences such as nausea, diarrhea, anemia, and insomnia experienced by way of cancer sufferers. However, it is vital to observe that the studies performed on medicinal mushrooms do not immediately translate to mushroom coffee.

3. Promoting Healthy Aging

Research shows that mushrooms, wealthy in potent antioxidants, are being studied for their potential position in stopping age-associated neurodegenerative illnesses like Alzheimer’s and Parkinson’s. The antioxidants found in mushrooms may additionally assist fight oxidative stress inside the brain, which is related to cognitive decline. However, it’s far vital to highlight that the research specifically pertains to nutritional mushrooms in preference to mushroom coffee.

Mushroom Coffee
Mushroom Coffee
4. Possible Downsides of Mushroom Coffee

Dr. McCutchen cautions that even as mushrooms of their unique form are packed with nutrients and effective antioxidants, extractions, and combinations located in the mushroom coffee products range aren’t a problem to FDA law. This makes it tough to attract proof-based totally conclusions concerning their capacity blessings. She advises clients to be cautious while ingesting excessive doses of unregulated dietary supplements. It’s additionally critical to observe that positive forms of mushrooms, along with Chaga, are excessive in oxalates. Individuals prone to developing kidney stones must exercise caution when eating mushroom espresso.

Should You Try Mushroom Coffee?

If you’re curious about mushroom coffee, trying a cup is not going to motive any harm. However, it is important to manage your expectations. While mushrooms have many favorable houses and capacity health blessings, research specifically on mushroom coffee continues to be missing. It is beneficial to discuss this with your healthcare provider before incorporating mushroom espresso into your recurring. Keep in thoughts that including mushrooms in your food, such as stir-fries, may additionally offer more good-sized fitness advantages.

Mushroom Coffee
Mushroom Coffee

Read Also: Nutritional Value of Celery: Its unique aroma brings relaxation and health benefits!

The Bottom Line

Mushroom coffee has won a reputation as a brand-new beverage alternative, with proponents claiming various fitness benefits, which include combating bloating. However, in relation to bloating, mushrooms might not be suitable for everybody, mainly people with gastrointestinal issues. Mushrooms, in their original form, offer many fitness benefits and had been substantially studied for their medicinal residences.

Nevertheless, it’s important to understand that research on mushroom coffee in particular is confined. As with any nutritional change, it is recommended to visit a healthcare professional for customized recommendations. While mushroom coffee may additionally have its merits, incorporating complete mushrooms into your diet remains a precious and probably greater useful desire.

Qn 1. What is mushroom coffee, and how is it distinctive from regular coffee?
  • Mushroom coffee is a type of coffee infused with medicinal mushroom extracts. It differs from everyday espresso in terms of its extra fitness benefits and unique taste profile. The mushroom extracts utilized in mushroom coffee are regarded for their capacity to heal homes.
Qn 2. What are the capability health blessings of mushroom coffee?
  • Mushroom coffee is thought to offer a number of health advantages. The precise blessings can vary relying on the kinds of mushrooms used, but not unusual ability benefits include immune system assistance, advanced awareness and mental readability, antioxidant residences, and average properly-being enhancement. However, it’s miles vital to be aware that further clinical research is wanted to absolutely apprehend and validate those claims.
Qn 3. How is mushroom espresso prepared and consumed?
  • Mushroom coffee is commonly organized by blending mushroom extracts or powders with floor espresso beans. The specific training technique may additionally range depending on the brand and product. To devour mushroom espresso, you could brew it the use of a coffee maker, French press, or any favored brewing approach. The resulting beverage can be loved warm or bloodless, similar to ordinary espresso.
Qn 4. Where can I locate and buy mushroom espresso?
  • Mushroom coffee can be found and acquired in various places. It is available at fitness meal stores, specialty coffee shops, and online shops. When purchasing mushroom coffee, it is crucial to check the product’s first-class, components, and sourcing to ensure you’re getting a reputable and reliable product.

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Aloe Vera Juice | aloe vera juice benefits | how much aloe vera juice to drink daily | 6 Benefits

Aloe Vera Juice

Aloe Vera Juice: The Digestion-Friendly, Detoxifying Beverage

Aloe Vera Juice: Harnessing the Medicinal Powers of the Plant for Digestive Wellness

For centuries, the aloe vera plant has been revered for its healing properties and its ability to enhance the health of skin and hair. Each leaf of this remarkable plant consists of three layers: the inner clear gel, a middle layer of latex, and an outer rind.
Aloe vera juice is extracted from all three layers of the aloe vera leaf. The process involves carefully crushing, grinding, and filtering the leaf to obtain a thick and viscous liquid. This ensures that you reap the full range of impressive benefits that aloe vera offers when you consume its juice.

From combating infections and enhancing skin health to relieving constipation and supporting detoxification, incorporating aloe vera juice into your daily health regimen can be a highly beneficial choice. It is widely regarded as one of the top nourishing beverages available.

What Is Aloe Vera Juice?

Aloe vera juice is produced from the leaves of the aloe plant. The entire aloe vera leaf is carefully crushed and ground to extract its juice. This juice then undergoes a filtration and stabilization process to achieve the desired texture, typically resulting in a thick liquid.

Consuming aloe vera juice either on its own or adding it to other beverages such as smoothies or green juices has gained popularity as a means to enhance hydration, support digestive health, increase nutrient intake, and promote skin health.

Aloe vera juice and aloe vera water essentially refer to the same product. Both terms describe crushed and ground aloe gel. You may come across either name when browsing health food or grocery store products.

Aloe Vera Juice
Aloe Vera Juice


Every component of the aloe vera leaf is brimming with beneficial nutrients. The outermost layer, consisting of 15 cells, contains all 75 nutrients present in the plant.

The sap of the leaf is particularly rich in anthraquinones, organic compounds known for their laxative effects. This sap layer acts as the plant’s circulatory system, transporting materials to and from the leaves and roots.

The inner part of the leaf, known as the gel, serves as a reservoir for a wide range of nutrients, including polysaccharides and anthraquinones.

When aloe vera juice is made, all parts of the leaf are utilized, further enhancing its beneficial properties. Among the 75 nutrients found in the leaf, numerous vitamins and minerals are present, including vitamins A, C, and E, as well as B vitamins, choline, folic acid, alpha-tocopherol, and beta-carotene.

Aloe vera is also rich in 19 essential amino acids and seven required amino acids that are crucial for the synthesis of proteins in the body. Moreover, it contains enzymes that facilitate digestion, sterols that contribute to inflammation reduction, salicylic acid known for its pain-relieving properties, and two types of sugars—monosaccharides such as glucose and long-chained polysaccharides.

The sugar and calorie content in aloe vera juice may vary depending on the specific product and any added ingredients. When buying aloe vera water or juice, it is crucial to thoroughly read the nutrition label and ingredient list to ensure that it does not contain any added sugars or artificial sweeteners.

Aloe Vera Juice
Aloe Vera Juice


1. Abundant in Nutrients

The aloe vera leaf boasts a remarkable array of 75 nutrients, including a diverse range of vitamins and minerals. Aloe vera juice is packed with essential antioxidants such as vitamins A, C, and E, which play a crucial role in combating free radicals and protecting the body from oxidative stress.
Notably, aloe vera is one of the few plant sources of vitamin B12, which supports mood, energy levels, digestion, and memory.

As mentioned earlier, aloe vera juice also provides a wealth of anti-inflammatory compounds, including bradykinesia—an enzyme recognized for its skin-soothing properties—anthraquinones that act as natural laxatives, and beneficial fatty acids. It also contains essential amino acids, required amino acids, anti-inflammatory sterols, and pain-reducing salicylic acid.

2. Enhances Skin Health

Aloe vera juice derived from the leaves is rich in antioxidants and vitamins that promote optimal skin health. Its high water content also helps hydrate the body, contributing to improved skin health and appearance.
Studies conducted on mice have demonstrated the effectiveness of ingesting aloe vera gel in wound healing. Additionally, topical application of aloe vera extract has shown promising results in improving sunburn, as well as managing various skin conditions such as herpes, psoriasis, frostbite, lichen planus, and skin inflammation.

Aloe Vera Juice
Aloe Vera Juice
3. Supports Digestive Health

In traditional Indian medicine, aloe vera has long been employed to address constipation and various gastrointestinal issues. Consuming aloe vera juice derived from the plant’s leaves helps maintain adequate water content in the intestines, promoting regular digestion and facilitating the elimination of stool. This, in turn, helps to reduce constipation.
Research suggests that aloe vera juice consumption can alleviate abdominal pain, discomfort, and flatulence associated with symptoms of irritable bowel syndrome (IBS).

4. Supports Detoxification

Due to its high water content, aloe vera juice promotes hydration and aids in natural detoxification processes. By increasing your water intake, you effectively flush out toxins and impurities from your body, benefiting the kidneys, liver, blood, and skin.
If you’re undertaking a juice cleanse or a targeted liver detox, incorporating aloe vera juice into raw vegetable juices can serve as an excellent detoxifying beverage. It not only enhances your nutrient intake but also supports a healthy digestive tract.

Aloe Vera Juice
Aloe Vera Juice
5. Boosts Immune Function

Aloe vera juice possesses antibacterial, antifungal, and antiviral properties. By consuming it or incorporating it into homemade skin and hair treatments, you can bolster your immune system and defend against infections. Research indicates that the usage of aloe vera juice or gel helps to regulate the growth of organisms that can trigger infections and inflammation.

A study conducted on living organisms and published in the Annals of Dermatology demonstrated that the use of aloe gel as a supplement can improve the elasticity of the face and diminish the appearance of wrinkles on the facial skin. Ingesting aloe vera also stimulates the production of collagen and improves the health of human skin that has been damaged by UVA and UVB rays.

6. Supports Dental Health

Thanks to its antiviral, anti-inflammatory, and immunomodulatory properties, aloe vera juice offers notable benefits for dental health. Research published in the Journal of Pharmacy & BioAllied Sciences suggests that aloe vera may help improve dental conditions such as periodontitis, lichen planus, oral submucous fibrosis, and recurrent canker sores.
Using aloe vera juice or gel can effectively control the bacteria responsible for causing cavities. It can be swished in the mouth, similar to mouthwash, to promote oral hygiene.

Studies have shown that aloe vera is effective in inhibiting the growth of organisms associated with dental infections. Additionally, it can assist in the proper cleaning of dental implants and help reduce oral inflammation caused by bacterial contamination.


There are two options available for enjoying aloe vera juice: you can either buy it from a reliable company or prepare it yourself at home. Aloe vera juice made from the leaves can be found in most health food stores.

When selecting aloe vera juice, opt for an organic, purified product that has undergone safety testing.

It’s important to note that during the filtration and stabilization process to achieve the desired consistency, some active ingredients, including polysaccharides, may be lost in commercially available aloe vera juices. Some products may also contain fillers such as maltodextrin, glucose, glycerin, and malic acid.

To ensure the integrity and quality of aloe vera products, look for the certification from the International Aloe Science Council on the bottle when purchasing aloe vera juice.

When buying store-bought aloe vera water or juice, check the ingredients list. Some products may have added sweeteners, increasing their sugar and calorie content. While crushed aloe gel itself can have a bitter taste, opting for a juice sweetened with natural sweeteners like lemon or lime is a better choice.

Aloe Vera Juice
Aloe Vera Juice

If you prefer to make your own aloe vera juice, follow these steps:

  • Allow the aloe leaf to soak in water or clean it thoroughly by hand.
  • Peel the skin or outer layer of the leaf on both sides until the slimy inner gel is exposed.
  • After removing the green peel, proceed to cut the inner portion of the leaf into cube-shaped pieces.
  • Place around six cubes of the inner gel into a blender, and add approximately six cups of cool, filtered water. Blend the mixture until the gel and water are thoroughly combined.
  • For added flavor, squeeze in some lemon or lime juice.

You can make a pitcher of aloe vera juice to consume throughout the week. Alternatively, freeze aloe gel cubes and blend them with fruits and vegetables to create refreshing smoothies.
Enjoy your homemade aloe vera juice as a nutritious and refreshing beverage option!

Risks and Side Effects

Consuming aloe vera juice is generally considered safe when consumed in appropriate amounts. However, excessive intake can lead to digestive issues, such as diarrhea, so it is important to use it in moderation.

Drinking approximately eight ounces a day or adding it to your smoothies or fresh juices is unlikely to cause digestive problems. However, if you experience cramping or diarrhea, it is advisable to reduce the amount of juice you consume in a day or week. Keep in mind that aloe vera contains anthraquinone, which acts as a laxative and can cause side effects when consumed in high quantities.

If you are now taking medications that depend on CYP2D6 and Cytochrome P450 3A4 enzymes, it is advisable to consult your doctor before consuming aloe vera juice. This precaution is important as it may potentially elevate the risk of experiencing unfavorable side effects.


Aloe vera juice is produced from the leaves of the aloe plant. The leaves are crushed and ground to create a juice that can be consumed or applied topically.

The resulting juice is thick, gooey, and may have a bitter taste. However, it is highly valued for its impressive nutritional profile, which includes antioxidants, vitamins, anti-inflammatory enzymes, and amino acids.

Drinking aloe vera juice can provide numerous benefits. It has the potential to reduce inflammation, enhance skin health, support detoxification, alleviate digestive issues like constipation and IBS symptoms, and improve dental health.

Making your own aloe vera juice is a simple process. Simply use a knife to peel off the outer green skin, then cut the inner gel into cubes. Afterward, blend it with cold water.

Incorporating aloe vera juice into your daily routine can be a valuable addition to your overall health and wellness. Remember to use it in moderation and consult with a healthcare professional if you have any concerns or experience adverse effects.

It is always a good idea to exercise caution and listen to your body’s response when incorporating any new dietary supplement or beverage into your routine. If you have any concerns or experience persistent adverse effects, it is best to consult with a healthcare professional.

Aloe Vera Juice
Aloe Vera Juice










Effective Ayurvedic Treatments: Natural Remedies for Better Health | How to improve health according to Ayurveda? 4 categories of Medicine

Effective Ayurvedic Treatments: Natural Remedies for Better Health

Effective Ayurvedic Treatments: Natural Remedies for Better Health

During the rainy season, the body is prone to developing imbalances in the Vata dosha due to the release of Pitta. According to renowned Ayurvedic practitioners and the President of the Ayurveda World Council, Vaidya Raj Acharya Prabhakar Mishra, it is important to follow dietary precautions to prevent these imbalances.

Welcome to the world of Ayurveda – an ancient system of medicine that has been practiced in India for thousands of years. Ayurveda is based on the principle that health is a balance between mind, body, and spirit. It emphasizes the use of natural remedies to help maintain this balance and promote overall well-being.

Ayurvedic treatments are effective in treating a wide range of health conditions, from common ailments like headaches and indigestion to more complex diseases like diabetes and cancer. The beauty of Ayurveda is that it doesn’t just treat the symptoms of a disease, but it addresses the root cause, which leads to long-term healing and prevention of recurrence.

Effective Ayurvedic Treatments: Natural Remedies for Better Health
Effective Ayurvedic Treatments: Natural Remedies for Better Health

One of the most important aspects of Ayurveda is its focus on using natural remedies. These remedies are derived from plants, herbs, and minerals that are easily available in nature. They are free from harmful chemicals and side effects, making them safe and effective for people of all ages.

What not to consume:

1. Aggravation of Vata dosha (The outbreak of Vata i.e. air increases blood disorder

Effective Ayurvedic Treatments: Natural Remedies for Better Health
Effective Ayurvedic Treatments: Natural Remedies for Better Health

s), which represents air, increases the risk of blood disorders. This can lead to the possibility of fevers like chikungunya, typhoid, and dengue, along with itching and constipation. Therefore, Ayurveda recommends avoiding foods that increase Vata dosha during this season.

2. Do not consume vegetables like okra, colocasia, potatoes, and jackfruit as they can cause itching. If itching occurs, drink one or two teaspoons of Manjishtha Ark or powder with water.

3. Avoid consuming yogurt and oily foods as they are difficult to digest. Also, avoid consuming hot and spicy foods.

What to consume:

To avoid these diseases, include vegetables like bottle gourd, ridge gourd, and aloe vera in your diet.

Effective Ayurvedic Treatments: Natural Remedies for Better Health
Effective Ayurvedic Treatments: Natural Remedies for Better Health

Aloe vera is very beneficial. Also, consume bathua, bottle gourd, and other green vegetables as they are easy to digest and beneficial.

Medicines –

1. Due to the outbreak of air in the body, pain, stiffness, arthritis, and back problems arise. A little caution can protect you from diseases such as dengue, chikungunya, and typhoid in this season. When air increases in the body, blood circulation decreases. The heat inside the body remains the same, and the person gets a fever.

2. As arthritis increases in the body, joint pain begins. This happens when uric acid accumulates in the joints of various parts of the body. This causes swelling in the feet, which causes joint pain. Ashwagandha is very helpful in this. If you are taking its pills, take three and if you are taking the powder, keep only one spoonful. Keep this dosage of Ashwagandha in mind and take it with warm water or milk. Take it after a meal.

Effective Ayurvedic Treatments: Natural Remedies for Better Health
Effective Ayurvedic Treatments: Natural Remedies for Better Health

3. Stomach disorders are considered the root cause of many health problems. Mandagni disease occurs due to weakened liver function, which weakens the digestive system and leads to many other diseases. To prevent this, it is necessary to consume amla juice, murabba, powder, or pickle in your diet. Amla does not allow blood to clot in the body, which prevents stomach disorders. Bathua is also very effective in keeping the stomach healthy during the rainy season.

Effective Ayurvedic Treatments: Natural Remedies for Better Health
Effective Ayurvedic Treatments: Natural Remedies for Better Health

4. If these diseases are not improving, then whenever you eat, take hingwashtak churna at the same time. Take it in between meals, not before or after. This will help maintain proper digestion.

Read Also: What are the herbal remedies for pregnancy constipation?

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Lose weight… eat slowly! | Why does eating slowly help lose weight? 3 facts

Lose weight... eat slowly!

Lose weight… eat slowly!

In general, a meal in less than 30 minutes rarely allows for the limitation of food intake due to the unconscious intervention of the brain. That is why, to lose weight, it is important to eat slowly.

There is a natural braking system against overeating: the satiety signal that warns the brain when the stomach is full. Unfortunately, it is a signal that comes too late, which leads to overeating. Not too long ago, the French spent twice as much time at the table as the Americans. The new generations tend to adopt the same rhythm as them as well as their obesity epidemic.

1. Understanding the Satiety Signal: How Nature Helps Limit Our Food Intake

To limit food intake, nature has ingeniously equipped us all with what is called the “satiety” signal. We could use more understandable synonyms such as “signal of fullness, satisfaction, or saturation,” but it is a term you will often come across in most articles on the subject. The satiety signal is an order from the brain that decides that we have eaten too much.

If the hunger signal, which depends on our blood sugar level, is quite precise and especially very rapid, the one that decides to stop the festivities is quite slow and complex. It works rather well from birth but becomes disturbed with age. The consequence is that the satisfaction that signals the end of a meal only occurs when we have taken more food than necessary, probably because this signal is too late. Perhaps a remnant of our archaic adaptability to famine?

Lose weight... eat slowly!
Lose weight… eat slowly!

2. Twenty (20) minutes, is not enough time:

This period, which can be evaluated between 10 and 20 minutes, is the most dangerous time, while simply waiting is enough to make the irresistible urge to get a second serving to disappear magically. Managing this satiety signal also advocates for a meal composition in three parts: starter, main course, and dessert. Not just a single main course, which, while waiting for its preparation, is the best ally for taking “bread and butter”, a classic of midday restaurants.

Lose weight... eat slowly!
Lose weight… eat slowly!

In concrete terms, before giving in to the temptation to take another serving of a dish, one should wait at least 10 minutes. If that’s not possible, vegetables or salad are a last resort.

Eating slowly helps digestion. Keeping the food in the mouth for longer gives the teeth a chance to do their job, which is not just to make the smile charming, but to tear, grind, and mix. This will prevent the stomach from having to do it, as its real role is to bombard the mush sent by the mouth, teeth, and saliva with acid.

3. Better appreciate food:

Eating slowly allows us to better appreciate food, which is a significant advantage when eating less. This is not a medical observation, but if you look around, you’ll notice that most slender people eat slowly.

The “pea test” is revealing. Put a plate of peas in front of guests and observe their first move. The slender person picks up a fork, while the larger person, if possible, uses a spoon or uses a piece of bread. The slender person eats their peas almost one by one, while the larger person “pushes” them by lifting the plate.

Lose weight... eat slowly!
Lose weight… eat slowly!

Read Also: What are low fiber foods?

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Low fiber diet: Types, substances, benefits, disorders | What are low fiber foods?

Low fiber diet: Types, substances, benefits, disorders! 

Low fiber diet: Types, substances, benefits, disorders

Balanced nutrition enriched with all types of nutrients is necessary for every individual, regardless of age and physical condition. Fiber is an essential component of our daily diet that helps keep our digestive system healthy. Unlike other nutrients, it does not break down and is absorbed by our body’s cells. In this way, it reaches the large intestine and colon, increasing the number of excretory products expelled from our body.

For individuals under 50 years of age, the daily recommended intake of fiber is 38 grams, while for older adults, it is only 30 grams. Daily fiber recommendations for women under the age of 50 are 25 grams, while an older woman needs only 21 grams per day. Therefore, it is essential to consume an adequate amount of whole grains, nuts, fresh vegetables, and fiber-rich fruits.

Different types of fiber in our diet:

Insoluble fiber: Cellulose, lignin, and hemicellulose are fibers that do not dissolve in water or other liquids. Therefore, they are called insoluble fibers and are needed to increase the bulk of stool. Commonly, whole grains, nuts, wheat bran, rice bran, beans, potatoes, cauliflower, some vegetables, and fruit peels are the best sources of insoluble fiber. Doctors recommend these foods to patients suffering from constipation and other digestive problems.

Soluble fiber: Some fibers, such as pectin, mucilage, and gum, dissolve in water and form a thick gel-like substance when mixed with water. Doctors recommend consuming these fibers to lower blood sugar and bad cholesterol (LDL) levels. Flaxseed, barley, lentils, psyllium husk, dried beans, peas, oat bran, soybeans, and some fruits and vegetables are high in this type of fiber.

Which common food items are rich in fiber?

  • Beans and other legumes, lentils
  • Broccoli, carrots, beets
  • Whole grains such as brown rice, millet, wheat bran, and oats.
  • Apples, bananas, avocado, guava, blackberry.
  • Dried fruits, seeds, and nuts.
Low fiber diet: Types, substances, benefits, disorders! 
Low fiber diet: Types, substances, benefits, disorders!

The signs that indicate a low-fiber diet in your food:

If you do not regularly consume enough fiber-rich foods, you may experience some symptoms related to your health. If you are suffering from any of the following symptoms, you should immediately start consuming such foods.

  • Constipation: Severe constipation and frequent bowel movements are the primary symptoms of serious constipation. If you are suffering from this problem, it means that your diet is deficient in adequate amounts of fiber.

Low fiber diet: Types, substances, benefits, disorders! 


  • Weight Gain: If you are not easily satisfied with your appetite, it indicates a lack of fiber in your diet. Therefore, you keep eating and still do not feel satisfied, which leads to a rapid increase in your body weight.Low fiber diet: Types, substances, benefits, disorders! 
  • Fatigue: A continuous lack of fiber in your diet can easily make you tired even after doing a little work.

    Low fiber diet: Types, substances, benefits, disorders! 
    Low fiber diet: Types, substances, benefits, disorders!
  • Increase in Blood Sugar Levels: An unusual fluctuation in your blood sugar levels can also be a warning sign that you are neglecting the consumption of fiber-rich foods. This symptom becomes more apparent for diabetic patients, and they find it difficult to control their glucose levels without consuming fiber.

    Low fiber diet: Types, substances, benefits, disorders! 
    Low fiber diet: Types, substances, benefits, disorders!

What are the benefits of a high-fiber diet?

  • Easy bowel movements: The presence of fiber in the diet softens a large portion of stool, making it easy for solid waste to be eliminated from the body. Fiber also absorbs excess water from the stool and increases its volume.
  • Assists in weight loss: Dietitians advise the consumption of fiber-rich foods to help reduce the extra weight in overweight patients. Fiber makes them feel full and keeps them satisfied for longer periods, which helps them eat less and lose weight. This process also helps regulate insulin levels in the body.
  • Healthy digestive system: Consuming fiber-rich foods can help relieve constipation in individuals suffering from the condition. Including fiber in your daily diet can help prevent diseases such as hemorrhoids, colorectal cancer, and diverticular disease.
  • Regulates glucose levels: Diabetics can lower their high blood sugar levels by consuming large amounts of soluble fiber in their daily diet. This fiber can slow down glucose absorption in the blood cells, which in turn lowers the level of blood sugar in the body.
  • Reduces bad cholesterol: Fiber-rich foods can reduce levels of bad cholesterol or low-density lipoprotein (LDL) in the blood. Flaxseed, oats, and beans usually contain soluble fiber, which is effective in this regard.

Disorders related to low-fiber diet:

  • A low-fiber diet can lead to digestive problems such as constipation and irregular bowel movements, which can affect your overall health. Severe constipation can result in inflammation and pain in the gastrointestinal tract.
  • Diarrhea or loose stools is another disorder that can occur due to insufficient fiber in your daily diet. If there is no fiber in your diet, then there will not be enough insoluble fiber to absorb excess liquids in the digestive system, leading to this disorder.
  • Diverticulosis, the formation of small pouches on the walls of the intestines, is another serious disease that can occur due to a lack of fiber in your diet. This is a rare disease that is still incurable, and you can prevent it by adding fiber to your daily diet.
  • Colon cancer is associated with irregular bowel movements and constipation. By including fiber-rich fruits, vegetables, and grains in your daily diet, you can prevent it.
  • Most fiber-rich foods also contain antioxidants that can combat inflammation in the body. Therefore, if we don’t consume enough fiber, it will be difficult to treat inflammation caused by many diseases.
  • Obesity is another physical condition that is attributed to a lack of fiber in our daily diet. These fiber-rich foods fill us up without adding calories and fat to our bodies, without which our weight begins to increase.

Daily consumption of fiber can help in preventing various health problems. You can consult your doctor to determine the amount of fiber-rich foods to include in your regular diet.

Frequently Asked Questions (FAQs):

  1. How can I increase fiber in my daily diet?

  • Ans:- The best way to include fiber in your diet is by adding at least two different types of vegetables, including leafy greens, to your meals. To ensure sufficient fiber intake, you should also include some tasty, fiber-rich fruits in your diet.

2. What fiber-rich foods can we eat for breakfast?

  • Ans:-  For starting your day with adequate fiber intake, you can include oats, apples, berries, and yogurt, which are healthy food options, in your breakfast plate.

3. Do we need to eat dark-colored foods for more fiber?

  • Ans:- Some dark-colored vegetables such as broccoli, beets, and carrots contain a higher amount of fiber. Artichokes are also a rich source of fiber.

Read Also: 10 Natural Remedies for Treating Constipation during Pregnancy 

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10 Home Remedies for Dry Cough! | What removes dry cough?

10 Home Remedies for Dry Cough!

10 Home Remedies for Dry Cough!

Dry coughs are a common reflex action that occurs when mucus drains down into your air passages. While coughing helps clear your airways of irritants and mucus, it can also be a warning sign of several respiratory and non-respiratory diseases. In fact, coughing is one of the most common reasons adults seek medical treatment.

There are two types of coughs: productive and nonproductive. A productive cough produces phlegm or mucus, clearing it from the lungs, while a nonproductive cough (dry cough) doesn’t produce phlegm or mucus.

However, diagnosing and managing a dry cough can be challenging due to its many possible causes. Some common causes of dry cough are asthma, gastroesophageal reflux disease (GERD), postnasal drip, and viral infections.

10 Home Remedies for Dry Cough!
10 Home Remedies for Dry Cough!

Other less common causes include environmental irritants such as smoke, pollution, dust, mold, and pollen, living in a dry climate, use of ACE inhibitors, whooping cough, collapsed lung, and even lung cancer in some cases. Regardless of the cause, an ongoing dry cough can greatly impact your day-to-day life, especially when it interferes with getting a good night’s sleep.

10 Home Remedies for Dry Cough!
10 Home Remedies for Dry Cough!

While there are many over-the-counter and prescription drugs available to treat a dry cough, they often come with side effects. Luckily, there are also effective home remedies you can try to get rid of your persistent and dry cough.

It’s important to note that if you’re having trouble breathing or coughing up blood, you should seek emergency medical help immediately.

The top 10 home remedies for dry cough are the following:

1. Raw, unfiltered apple cider vinegar:

Apple cider vinegar is another effective home remedy for a dry cough, especially if the cough is caused by heartburn or acid reflux. Here are a few ways to use apple cider vinegar to alleviate a dry cough:

Gargle: Mix 3 teaspoons of raw, unfiltered apple cider vinegar and ¼ teaspoon of cayenne pepper into a cup of warm water. Stir well and use the mixture to gargle 2 or 3 times a day to get relief from a dry, continuous cough.

Steam inhalation: To help loosen mucus and relieve coughing, mix ½ cup each of raw, unfiltered apple cider vinegar and water. Bring the mixture to a boil and remove it from the stove. Place a towel over your head and inhale the steam for 3 to 5 minutes through your nose, with your mouth and eyes closed. Repeat this process a few times a day.

Tonic: Mix 2 tablespoons of raw, unfiltered apple cider vinegar and 1 tablespoon of raw honey into a cup of warm water. Drink this tonic twice daily to help soothe your throat and reduce coughing.

It’s important to note that apple cider vinegar should be used with caution and in moderation. Excessive use can lead to tooth enamel erosion and may aggravate some medical conditions.

10 Home Remedies for Dry Cough!
10 Home Remedies for Dry Cough!

2. Ginger:

Ginger is an effective natural remedy for dry cough due to its expectorant properties that aid in the expulsion of mucus and phlegm, and its ability to reduce airway inflammation and contraction. Additionally, ginger possesses immune-boosting properties that promote quick recovery.

10 Home Remedies for Dry Cough!
10 Home Remedies for Dry Cough!

To prepare a ginger infusion,

  • Cut fresh ginger into small slices and crush them slightly. add 1 teaspoon of the ginger slices and 1 cup of water to a pan and bring it to a boil, then strain it. consume up to 3 cups of this infusion daily.
  • Alternatively, mix 1 tablespoon each of freshly extracted ginger juice and raw honey and consume it twice daily for a few days.
  • Chewing fresh raw ginger intermittently throughout the day is another option.

3. Salt Water Gargle:

Gargling with salt water is a popular and effective home remedy for a dry cough.
The salt in the water helps to reduce inflammation and irritation in the throat, providing relief from coughing. Additionally, it can help to dislodge phlegm and mucus, making it easier to expel.

10 Home Remedies for Dry Cough!
10 Home Remedies for Dry Cough!

To prepare the solution,

  • Add ½ teaspoon of salt to 1 cup of warm water.
  • stir until the salt dissolves completely.
  • Gargle with the solution for a few seconds, then spit it out.
  • Repeat this process 2 or 3 times a day for a few days to experience relief from your dry cough.

  Caution: Avoid using too much salt, as excessive salt can cause a burning sensation in the throat.

4. Honey:

One effective natural remedy for a dry cough is honey. A 2007 study published in the Archives of Pediatrics & Adolescent Medicine found that honey was more effective in treating cough and sleep difficulties associated with upper respiratory tract infections in children compared to over-the-counter medicines containing dextromethorphan (DM), a cough suppressant.

Honey is known to stimulate the production of saliva, which helps lubricate the airways and ease coughing. In addition, it has antioxidant properties that can combat inflammation and boost immunity.

10 Home Remedies for Dry Cough!
10 Home Remedies for Dry Cough!

To use honey as a cough remedy,

  • Try mixing equal amounts of raw honey, ginger juice, and pomegranate juice.
  • Consume 1 tablespoon of this mixture 2 or 3 times a day. Alternatively, add 1 tablespoon of honey to a cup of hot water or herbal tea and drink it twice daily.

However, it’s important to note that honey should not be given to children under the age of 1 due to an increased risk of botulism. As with any natural remedy, if symptoms persist or worsen, it’s best to consult with a healthcare professional.

5. Licorice:

Licorice is a helpful remedy for dry cough due to its expectorant and demulcent properties. It helps soothe your airways and reduces irritation in the throat that leads to coughing.

To prepare licorice tea,

  • Add 2 tablespoons of licorice root to a cup of hot water, cover, and let it steep for 10 minutes. You can drink this tea up to 2 times daily.
  • Alternatively, mix ½ teaspoon of licorice powder with a little honey and consume it twice daily for a few days.

Additionally, sucking on some licorice candies can also help soothe a dry cough. Licorice also has anti-inflammatory properties that aid in reducing irritation in the throat that can trigger coughing fits.

10 Home Remedies for Dry Cough!
10 Home Remedies for Dry Cough!
10 Home Remedies for Dry Cough!
10 Home Remedies for Dry Cough!

6. Fluid Intake:

To alleviate a dry cough, it is recommended to increase your fluid intake. Adequate hydration helps to thin out mucus and prevent dryness of the mucous membranes. It is advised to drink at least 8 to 10 glasses of water daily for optimal health. During an episode of dry cough, it is suggested to consume an additional 2 glasses of water daily until symptoms subside.

  Cold water should be avoided, and instead, warm beverages like clear broth, warm lemon water, green tea, or warm milk should be preferred. It is important to avoid caffeine and alcohol, as they may contribute to dehydration, worsening the symptoms.

Alternatively, mix 1 tablespoon each of freshly extracted ginger juice and raw honey and consume it twice daily for a few days. Chewing fresh raw ginger intermittently throughout the day is another option.

7. Steam Inhalation:

Steam inhalation is a simple and effective home remedy to reduce inflammation in the respiratory tract and provide relief from a dry cough. Inhaling steam can also help with mucus drainage.

To enhance the antibacterial, antiviral, and anti-inflammatory effects, you can add a few drops of essential oils to the water. Some essential oils that may help relieve a dry cough include eucalyptus, peppermint, and tea tree oil.

Here’s how to do steam inhalation for dry cough:

  • Boil enough water to fill a medium-sized bowl.
  • Pour the hot water into the bowl.
  • Add 8 to 10 drops of essential oil to the water.
  • Give it a quick stir to release the vapors.
  • Cover your head with a towel and lean over the bowl to inhale the steam.
  • Do this for 5 to 10 minutes, 2 or 3 times a day.

In addition to steam inhalation, taking a hot shower can also help loosen secretions in the nose and provide relief from a dry cough.

10 Home Remedies for Dry Cough!

8. Moist Air:

Humidifiers can provide relief from a dry cough by adding moisture to the air. When the air is dry, the nasal secretions can become dried out and lead to discomfort and worsening of symptoms. By increasing the humidity in the air, you can ease breathing and reduce the intensity of coughing fits, particularly during sleep.

  • Using a humidifier in your home, especially in the room where you sleep, can be helpful.
  • Adding essential oils to the water may further soothe a cough.
  • Alternatively, placing a bowl of hot water in the room or a pot of water on the radiator can also increase the moisture in the air.

However, it is important to place the humidifier or water bowl in a safe location to prevent accidents.

10 Home Remedies for Dry Cough!

9. sleeping upright:

A persistent dry cough can be especially bothersome at night when you are trying to sleep. However, there is a simple remedy that can help alleviate this symptom – sleeping upright.

Keeping your upper body elevated can help make breathing easier and reduce the intensity of a dry cough. In contrast, lying flat can lead to coughing fits, which can further worsen the condition.

This method can also be helpful in cases of dry cough due to acid reflux. A flat sleeping position can trigger acid reflux, which in turn can lead to coughing.

To elevate your upper body while sleeping, place a high pillow under the mattress. This will help keep you in an upright position throughout the night, allowing you to get a restful sleep without being bothered by a dry cough.

10 Home Remedies for Dry Cough!
10 Home Remedies for Dry Cough!

10. Avoiding irritants:

Avoiding irritants is an essential step in managing a dry cough. Environmental and other irritants are known to be the main causes of a dry cough, and avoiding them is a must if you wish to treat a dry cough naturally.

Smoke, particularly from cigarettes, is one of the worst irritants that can cause airway irritation leading to a dry cough. Therefore, it is crucial to stop smoking and avoid places where you may get exposed to secondhand smoke.

In addition, it is important to avoid dust and other air pollutants, as they can also irritate the airways and trigger a dry cough. Wearing a face mask can help reduce exposure when you have no choice but to be in the presence of such irritants.

It is also advisable to watch out for perfumes and scented bathroom sprays that may cause sinus irritation, leading to a dry cough. By avoiding these irritants, you can reduce the frequency and intensity of your dry cough.

10 Home Remedies for Dry Cough!

Additional Tips:

  • It’s important to avoid giving cold and cough medicine to children under the age of 4, as it can cause serious side effects.
  • If a dry cough is due to an underlying medical condition such as allergies, asthma, or acid reflux, it’s necessary to treat that issue.
  • Consuming homemade chicken soup can help soothe a dry cough.
  • It’s advisable to stay at home and rest if you have a fever or a bad cough. Try to avoid exposure to colds as it can worsen the condition.
  • When coughing, always cover your mouth, and wash your hands frequently.

It’s also recommended to wear a mask when going out. Including vitamin C-rich foods in your diet can help shorten the duration of a cough. If you have pets, regularly bathe or groom them to reduce the amount of dander in your surroundings.

Read Also: What are the herbal remedies for pregnancy constipation?

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10 Natural Remedies for Treating Constipation during Pregnancy | What are the herbal remedies for pregnancy constipation?

10 Natural Remedies for Treating Constipation during Pregnancy!

10 Natural Remedies for Treating Constipation during Pregnancy!

    During pregnancy, it’s not uncommon for women to experience constipation, which can lead to difficulty passing stool and even anal tenderness. However, there are several natural remedies that can help alleviate this issue.
     If you’re pregnant and struggling with constipation, don’t be ashamed to talk about it. It’s a common problem, and there are things you can do to help.
     Constipation occurs when bowel movements are infrequent or difficult to pass. In addition to discomfort, constipation can also cause a decrease in appetite, abdominal bloating, and pain.
    To help relieve constipation during pregnancy, consider trying some home remedies, such as increasing your water and fiber intake, getting regular exercise, and practicing relaxation techniques. With a little patience and perseverance, you can find relief from this uncomfortable condition.

Understanding Constipation During Pregnancy

    There are several factors that can contribute to constipation during pregnancy. These include a decrease in food and water intake due to nausea in early pregnancy, hormonal changes in the body that can relax digestive muscles, a diet high in refined flour products, prescribed iron supplements, pressure on the intestines from the growing uterus, lack of exercise, and excessive anxiety.

10 Natural Remedies for Treating Constipation during Pregnancy!
10 Natural Remedies for Treating Constipation during Pregnancy!
   If left untreated, constipation during pregnancy can lead to hemorrhoids or fissures. However, there are several home remedies and lifestyle changes you can make to alleviate constipation and maintain regular bowel movements.
   Consider increasing your intake of water and fiber-rich foods, engaging in regular exercise, and practicing relaxation techniques to manage anxiety. By taking these steps, you can reduce the risk of complications and enjoy a healthier, more comfortable pregnancy.

Effective Home Remedies for Constipation During Pregnancy:

    Constipation during pregnancy can be uncomfortable, but there are several simple home remedies that can help alleviate the problem. Here are the top 10 remedies to try:

1. Increase Your Fiber Intake:

    One of the best ways to combat constipation during pregnancy is to increase your intake of dietary fiber. Fiber adds bulk to stools, making them easier to pass. A 2012 study published in Canadian Family Physician recommends increasing fiber and water intake as the first line of therapy for constipation during pregnancy, along with moderate exercise. Both soluble and insoluble fiber can help. The American Pregnancy Association recommends a daily fiber intake of 25 to 30 grams during pregnancy.

  To get more fiber in your diet, try incorporating whole-grain cereals and bread, brown rice, beans, lentils, and fresh fruits and vegetables into your meals.

10 Natural Remedies for Treating Constipation during Pregnancy!
10 Natural Remedies for Treating Constipation during Pregnancy!
Simple Ways to Relieve Constipation During Pregnancy
   Dealing with constipation during pregnancy can be challenging, but increasing your fluid intake can help. Here are some tips to help you stay hydrated and alleviate constipation:

2. Drink More Fluids:

  Staying hydrated is crucial for stimulating bowel movements and preventing constipation during pregnancy. Low fluid intake can decrease the mass and frequency of stools. A 2002 study published in the Journal of Perinatal Education emphasizes the importance of water intake during pregnancy and suggests that increased fluid intake can help alleviate constipation.
    To ensure adequate hydration, aim to drink 7 to 10 glasses of water per day. In addition to water, you can also enjoy fresh vegetable and fruit juices throughout the day. However, it’s important not to drink too much fluid at once. Instead, spread out your fluid intake evenly over the course of the day for optimal results.
Easy Exercises to Relieve Constipation During Pregnancy:
   Physical activity can be a great way to ease constipation during pregnancy. Here are some tips to help you get moving:

3. Stay Active:

   Pregnancy doesn’t mean you have to stop exercising. Light exercise can actually aid digestion and relieve constipation symptoms by helping food move faster through the large intestine and contracting bowel muscles.
    Walking is one of the best exercises for pregnant women. Try to walk for 20 to 30 minutes a day, especially after meals, to help with bowel movements.

   Swimming, stationary cycling, and yoga can also stimulate bowel movements and improve digestion. If you’re new to exercise, consult your doctor about which exercises are safe for you and your baby.

10 Natural Remedies for Treating Constipation during Pregnancy!
10 Natural Remedies for Treating Constipation during Pregnancy!

4. Try Greek Yogurt:

   Greek yogurt is a great source of probiotic bacteria that can help treat constipation during pregnancy. The acidophilus bacteria in Greek yogurt can stimulate your digestive tract and make bowel movements easier. These beneficial bacteria also improve nutrient absorption, which is especially important during pregnancy.
    To ease constipation, you can consume 2 to 3 cups of plain Greek yogurt per day. You can also add fresh fruits or nuts to it, or even make a smoothie with the yogurt.

     However, if you plan to take a probiotic supplement, it’s important to consult your doctor first.

10 Natural Remedies for Treating Constipation during Pregnancy!
10 Natural Remedies for Treating Constipation during Pregnancy!

5. Try Lemon Water:

   Drinking lemon water is a popular remedy for constipation, as it can help increase the production of bile in the body. Bile stimulates contractions of the bowel muscles, promoting regular bowel movements. Moreover, lemon is rich in antioxidants and high in vitamin C, which is beneficial for both you and your growing baby during pregnancy.
   To make lemon water, squeeze the juice from half a lemon into a glass of lukewarm water, and add a small amount of honey to taste. Drink this mixture twice daily to relieve constipation.

6. Think about taking iron supplements:

    To reduce the risk of constipation when taking iron supplements during pregnancy, there are a few things you can do. As iron in prenatal vitamins is one of the top reasons associated with constipation during pregnancy, you should talk to your doctor about reducing or eliminating iron supplements if you are not anemic and following a healthy diet.
  If you need to take iron supplements, try taking smaller doses throughout the day instead of taking it all at once. This may help reduce the risk of constipation. You can also ask your doctor about taking a liquid form of the supplement rather than a pill. As always, it’s important to discuss any changes to your supplement regimen with your doctor to manage the dosage effectively.
10 Natural Remedies for Treating Constipation during Pregnancy!
10 Natural Remedies for Treating Constipation during Pregnancy!

7. Try Psyllium Husk:

     Psyllium husk is a natural laxative that can help improve your digestive health and promote regular bowel movements during pregnancy. It contains insoluble fiber that adds bulk to your stools and makes passing them easier. You can purchase psyllium husk at most drug stores.
  • Mix ½ to 1 teaspoon of psyllium husk into a glass of warm water or milk.
  • Drink it once daily before going to bed.

    10 Natural Remedies for Treating Constipation during Pregnancy!
    10 Natural Remedies for Treating Constipation during Pregnancy!
Note: Make sure to drink plenty of water throughout the day when taking psyllium husk to prevent bloating. If you experience any discomfort, stop using it and consult your doctor.

8. Try Using Squat Toilets:

    Using squat toilets can be helpful when you are experiencing constipation during pregnancy. Squat toilets can make the elimination process faster, easier, and more complete. In the squat position, the intestines straighten out, making it easier to pass stool. This position can also help prevent constipation and hemorrhoids.

     For pregnant women, squatting can also avoid pressure on the uterus when using the toilet and even prepare the body for a natural delivery. If you have access to a squat toilet, consider using it to alleviate constipation during pregnancy.

10 Natural Remedies for Treating Constipation during Pregnancy!
10 Natural Remedies for Treating Constipation during Pregnancy!

9. Take Smaller Meals:

     When experiencing constipation during pregnancy, try breaking up your daily food intake into smaller meals. Instead of having two or three large meals, eat five or six small meals throughout the day.
      Eating smaller but more frequent meals can allow your stomach to digest food more easily without having to work overtime. This approach also gives your food enough time to transfer smoothly to your intestine and colon.
     Eating large meals, on the other hand, can overload your stomach and make it harder for your digestive system to digest the food properly. Moreover, due to hormonal changes, an expanding uterus, and prenatal vitamins, the digestion process may already be slower than usual.
     In addition, to helping with constipation, eating smaller meals can also help combat heartburn, bloating, and indigestion.

10. Practice Kegel Exercises:

      Regularly doing Kegel or pelvic floor exercises can help keep you regular. Strong pelvic floor muscles are important for bowel and bladder control.

     Chronic straining during bowel movements due to constipation can lead to weakened pelvic floor muscles. Strengthening them can prevent accidental bowel leakage. Kegel exercises can also help prepare you for vaginal delivery.

10 Natural Remedies for Treating Constipation during Pregnancy!
10 Natural Remedies for Treating Constipation during Pregnancy!
Here’s how to do Kegel exercises:
  • Tighten your pelvic floor muscles (the ones you use to stop the flow of urine in midstream). Do not move your legs, buttocks or abdominal muscles.
  • Hold for a count of 5.
  • Relax the muscles for 5 seconds.
  • Repeat up to 10 times for 1 complete set.
  • Aim for doing at least 3 sets a day.

Additional Tips:

  • Listen to your body and act promptly whenever you need to use the bathroom.
  • Avoid taking laxative pills during pregnancy because they might stimulate uterine contractions and cause dehydration. (However, some women may have to take stool softeners.)
  • Do not take mineral oils to treat constipation, as they reduce nutrient absorption.
  • Eating dry fruits like dates, raisins, and prunes can help treat pregnancy constipation.
  • Start any meal with raw fruit, a vegetable, or salad.
  • Avoid straining and sitting for long periods of time.
  • Caffeine is not allowed to consume in excess, as it has a diuretic effect that can worsen constipation.

Read Also: Home remedies for swollen feet in Pregnancy,

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Nutritional Value of Celery | Do celery leaves have nutritional value? 3 characters & 5 healthy benefits

Nutritional Value of Celery: Its unique aroma brings relaxation and health benefits!

Nutritional Value of Celery: Its unique aroma brings relaxation and health benefits!

Celery is a vegetable with a unique and strong aroma that is often used as an accent in cooking. Although it is now recognized as a vegetable, it was used as a medicinal herb in ancient Rome and as a traditional Chinese medicine in Eastern medicine. Let’s take a closer look at the fragrance components and nutritional value of celery.

Nutritional Value of Celery: Its unique aroma brings relaxation and health benefits!
Nutritional Value of Celery: Its unique aroma brings relaxation and health benefits!

Characteristic 1: The unique aroma of celery has a calming effect on irritability:

Celery has a unique aroma and is a vegetable that is easily divided between likes and dislikes. However, there are several notable effects of this fragrance to pay attention to. The fragrance component, apigenin, which is a polyphenol, has been found to have effects in calming anxiety and irritability, increasing appetite, and promoting better sleep.

Characteristic 2: Plant sterols in celery help suppress the absorption of cholesterol:

Plant sterols are healthy components found in plants. They have the ability to suppress the absorption of cholesterol and are one of the nutrients that have been attracting attention in recent years as a preventative measure against lifestyle diseases. In addition, the fragrance component pyrazine found in the leafy part of celery has the ability to make blood flow smoothly and prevent arteriosclerosis when absorbed into the body. The combined effect of these components can lead to even more effective blood-thinning effects.

Nutritional Value of Celery: Its unique aroma brings relaxation and health benefits!
Nutritional Value of Celery: Its unique aroma brings relaxation and health benefits!

Characteristic 3: Minerals such as potassium, abundant in celery, help improve edema:

Potassium regulates the amount of sodium inside the cells and has the effect of excreting excess salt. It helps to improve edema and prevent or improve hypertension. Celery also contains relatively high amounts of dietary fiber, which helps to improve the intestinal environment and prevent colon cancer. In traditional Chinese medicine, celery is known for its ability to remove chills caused by a cold.

Nutritional Value of Celery: Its unique aroma brings relaxation and health benefits!
Nutritional Value of Celery: Its unique aroma brings relaxation and health benefits!

Points to keep in mind when eating celery:

Don’t throw away the leaves, use them fully: The leaves of celery contain many effective ingredients such as aromatic compounds, plant sterols, vitamins, and minerals. Although the leaves are often discarded, it is important to use them fully.
Using the leaves as a broth for western-style soup can enhance the aroma and elevate the soup to the next level. Additionally, they can be used in salads, and stir-fries, and added to juices or smoothies. Chopping the leaves into small pieces can also help release more of the beneficial ingredients.
To enjoy the relaxing effects of celery’s aromatic compounds, consider using the discarded parts as a bath additive. By fully utilizing celery, we can aim for better health and wellness.

Except above characteristics, some benefits are the following:

1. Celery is an excellent supplier of crucial antioxidants:

   Celery is not only packed with well-known antioxidants like vitamin C, beta carotene, and flavonoids but also boasts a host of other beneficial antioxidant compounds – at least 12 in a single stalk. Furthermore, celery is rich in phytonutrients, which have been demonstrated to help lower inflammation in the digestive tract, cells, blood vessels, and organs.

2. Celery has been shown to have anti-inflammatory properties:

    There is a correlation between chronic inflammation and various health conditions, such as arthritis and osteoporosis. Celery and celery seeds are rich in around 25 anti-inflammatory substances that may help prevent inflammation in the body.

3. Celery aids digestion with its high fiber and water content:

     Celery has a range of health benefits, including its ability to offer protection against inflammation and antioxidants for the entire digestive tract. However, celery may offer specific benefits to the stomach.
      Pectin-based polysaccharides, including a compound called Apium, found in celery have been shown to decrease instances of stomach ulcers, improve the lining of the stomach, and modulate stomach secretions in animal studies.
    Additionally, celery has a high water content of almost 95%, and it contains generous amounts of soluble and insoluble fiber, which support a healthy digestive tract and promote regularity. A single cup of celery sticks provides 5 grams of dietary fiber, making it a great addition to any diet.

4. Celery is a nutrient-packed vegetable with a low glycemic index.

   When you consume celery, you’ll be taking in a range of essential vitamins and minerals, such as vitamins A, K, and C, potassium, and folate. Not only is it low in sodium, but it also has a low glycemic index, which helps to regulate your blood sugar levels in a gradual and steady way.

Nutritional Value of Celery: Its unique aroma brings relaxation and health benefits!
Nutritional Value of Celery: Its unique aroma brings relaxation and health benefits!

5. Celery’s alkalizing effect helps balance the body’s pH and reduces acidity.

     Celery’s mineral content, including magnesium, iron, and sodium, allows it to neutralize acidic foods, in addition to supporting essential bodily functions.
Read Also: What is egoma?
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Egoma for Longevity | What is egoma? 2 features of egoma

Egoma for Longevity: The Nutritional Benefits of Eating Egoma

Egoma for Longevity: The Nutritional Benefits of Eating Egoma

  Although it is often thought to be related to sesame due to its name, egoma is actually a variety of perilla and a completely different plant. Its unique aroma is popular in Korean cuisine and is used in dishes such as kimchi and as a wrapping leaf for grilled meat.
      In fact, egoma has been cultivated in Japan since ancient times, and many local dishes using egoma are still passed down, especially in Fukushima Prefecture.
      Egoma is also called “juunen”, which comes from the legend that eating egoma will make you live 10 years longer.

The nutrition and effects of egoma.

Feature 1: The leaves are rich in vitamins with high antioxidant activity:

  Egoma leaves are rich in beta-carotene and vitamin C, which have high antioxidant activity. Antioxidants are known to prevent cells from aging, making them effective in preventing lifestyle diseases such as arteriosclerosis and cancer. Beta-carotene is converted to vitamin A in the body, and also works to promote eye health and strengthen mucous membranes. Vitamin C prevents skin blemishes and wrinkles and also has a healing effect on wounds and inflammation. Additionally, the leaves can strengthen mucous membranes to promote overall health and may be effective in preventing colds.

Egoma for Longevity: The Nutritional Benefits of Eating Egoma
Egoma for Longevity: The Nutritional Benefits of Eating Egoma

Feature 2: Unsaturated fatty acids in egoma oil help to maintain healthy blood vessels:

   Egoma oil, which is extracted from the seeds, is rich in alpha-linolenic acid, an unsaturated fatty acid that has received a lot of attention for its ability to prevent lifestyle diseases. Alpha-linolenic acid has many benefits, including reducing blood triglyceride levels, preventing blood clots, preventing high blood pressure, and promoting metabolism. Since the body cannot produce alpha-linolenic acid on its own, it is necessary to obtain it from the diet. Moreover, it is an essential fatty acid that is indispensable for normal body tissue function. As it is a nutrient that modern people tend to lack, it is recommended to actively incorporate it into your diet as much as possible.

Egoma for Longevity: The Nutritional Benefits of Eating Egoma
Egoma for Longevity: The Nutritional Benefits of Eating Egoma

Since egoma oil is easily oxidized, it’s best to consume it raw without heating it.

   Egoma has its origins in Southeast Asia, but it can also be found growing in the mountainous regions of India and China, particularly in Yunnan province. Throughout history, egoma has spread from these regions to Japan and Korea
   In Japan, egoma is recognized as one of the oldest oils, with evidence of cultivation dating back 5,500 to 10,000 years found at various ancient sites. During the early Heian period (794 to 1185), egoma was used to fuel lamps, and in the mid-Edo period (1603 to 1868), it was utilized as an industrial oil for painting umbrellas, lanterns, and crafts.

Although egoma has only recently gained popularity as a food in Japan, the health trend in the country has prompted a renewed interest in the plant. Egoma is widely used in neighboring South Korea, where the traditional food culture includes eating egoma leaves and making kimchi with egoma. In Japan, egoma seeds are ground and used in a sauce for a traditional snack called gohei mochi, which is a grilled rice cake served with a sweet walnut miso paste.

Egoma for Longevity: The Nutritional Benefits of Eating Egoma
Egoma for Longevity: The Nutritional Benefits of Eating Egoma
Egoma leaves are known for their many health benefits. They are a rich source of alpha-linolenic acid (ALA), which is an omega-3 fatty acid that can help reduce inflammation in the body. Egoma leaves also contain high levels of antioxidants, including flavonoids and phenolic acids, which can help protect the body against oxidative stress and reduce the risk of chronic diseases such as cancer, diabetes, and cardiovascular disease.
    Egoma leaves have been found to have antimicrobial and antifungal properties, which can help fight off infections and boost the immune system. They also contain a variety of vitamins and minerals, including calcium and Iron.
In addition,

   Echium oil is not suitable for cooking because it is heat-sensitive and easily oxidizes. It is recommended for dishes where the oil is used raw, such as salads, marinades, and carpaccio. It is easy to increase your intake by simply drizzling it on top. When storing, keep it in a cool, dark place or in the refrigerator.

Egoma for Longevity: The Nutritional Benefits of Eating Egoma
Egoma for Longevity: The Nutritional Benefits of Eating Egoma

Although not a well-known vegetable or oil, it is a food that is currently being actively encouraged to consume due to its high health benefits. Let’s aim for “ten years longer” by eating “echium” or “echium oil”.

Egoma for Longevity: The Nutritional Benefits of Eating Egoma
Egoma for Longevity: The Nutritional Benefits of Eating Egoma
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How to reduce high blood pressure at home? | How Can I Lower My Blood Pressure Immediately?

How to reduce high blood pressure at home?

How to reduce high blood pressure at home?

 In many common conversations, people often say that having such a blood pressure at that age is normal, so is high blood pressure allowed? In old age, these questions are very common. Blood pressure should be 120 and 80 at any age.
   First, you should know what high blood pressure means. If the systolic blood pressure is above 130, we call it high blood pressure, and if the diastolic is above 90, the lower one is considered a normal high. But any pressure above that is harmful.

 You should understand why it is harmful. The tube that gives our whole body heart’s tube is made for a pressure of 120, and even if the pressure goes up to 130, it is okay, but where the pressure is more than that, the wall will be damaged, and the damage will cause harm to the entire body. The heart gets blocked, the kidney gets damaged, and even the eyesight gets damaged.

How to reduce high blood pressure at home?
How to reduce high blood pressure at home?
 High blood pressure is not allowed at any age if the fire is damaged. We used to have these issues many years ago, It can be asked people when they start having heart attacks and kidney failure due to age. Remember, your blood pressure should be 120 and 80 at any age.
 Two research studies are also proving that keeping the blood pressure between 110-115 is good for both diabetes and heart health, while for overall health, it should be maintained at 120.

Control blood pressure at home

  Now more people ask, “what can we do while sitting at home to control blood pressure?” It can be suggested that:
  • To reduce salt intake:

  The first thing to do is to reduce salt intake or replace regular salt with a new type of salt called “hand salt.” This type of salt contains both potassium and sodium chloride, which helps to lower blood pressure. Nowadays, there is another company called “Safola Salt” which is also high in power, so it is recommended to shift to half-power salt or reduce salt intake altogether.

    Keep in mind that no salt is kept on the table, and try to reduce your salt intake.

How to reduce high blood pressure at home?
How to reduce high blood pressure at home?
  • Lose weight:

  Number two will help you lose weight. If you lose weight, your blood pressure will automatically be under control. Due to heavy weight, blood vessels also become thick, therefore blood can’t normally surpass through the blood vessels.
How to reduce high blood pressure at home?
How to reduce high blood pressure at home?
  • Eat a lot of salads:

  Number three, you will have to eat a lot of salads, vegetables, and fruits. If you can eat these, your blood pressure will start to control itself. But notice that the most important thing is to reduce your stress. When our stress increases, a chemical called adrenaline is released from our brains. It constricts all the tubes in our body, and if the blood pressure increases, adrenaline continues to be released. Nowadays, everyone is under stress and excessive tension, so to reduce it, meditate every day.

How to reduce high blood pressure at home?
How to reduce high blood pressure at home?
  • Do yoga and Jogging:

  Doing yoga and even leisurely walking can help to control blood pressure to a great extent. It helps many of the unnecessary wastes move outside the body in the form of sweat. Due to this body feels relaxed and through this way blood pressure control automatically and normally.

How to reduce high blood pressure at home?
How to reduce high blood pressure at home?
  So you need to remember these four or five things. You need to lose weight, eat very little salt, do daily walking, reduce stress, and finally, note that no matter what, you can take medication if your blood pressure is too high.
The harm caused by taking medication is less than the harm caused by not taking medication. I believe that the side effects of medication are better than not taking it. But if your blood pressure remains high, it will damage your heart and your entire body, including your kidneys.
  This is something to keep in mind. Half of kidney patients have high blood pressure as the reason for their condition, so be aware of this. I do this, but if you have high blood pressure, doing all these things at home can help you control your blood pressure.
For further knowledge about yoga and controlling blood pressure, click here