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How to Get Rid of Premenstrual Dysphoric Disorder at Home Naturally

All female individuals, during their reproductive ages, discharge at monthly intervals ovum along with blood and tissue debris which is commonly known as menstrual cycles.  Most of these women before and during menstruation go through a state of feeling unwell, unhappy, irritability, anger, and depression which disappear a few days after the onset of menstruation.  This is often due to abnormal bodily reactions to normal hormonal changes that occur during every menstrual cycle.  This not so serious dysphoric state can be effectively managed at home in a natural manner.

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Magnesium helps to reduce premenstrual dysphoria.  It is found to lessen weight gain, breast tenderness and water retention that may be experienced during and prior to menstruation.  Magnesium rich foods are kale, peanuts, Brazil nuts, almonds, cashews, lima beans, pumpkin and sunflower seeds, squash, and molasses.  Frequent feeding on these, more than a cup full each, prior to the commencement of menses is found to be beneficial in reducing premenstrual dysphoric symptoms.

Similarly vitamin B6 has found to improve the state of poor health prior to menses.  Chickpeas, fish, beef liver, poultry, potatoes, bananas, raisins, cottage cheese are richest natural sources of vitamin B6.  Consume approximately 1 cup each.  Try not to overdose yourself with vitamin B6 in order to avoid its adverse effects on your body.

St. John’s Wort herb is known for its positive effects on mood swings and depression experienced by many before the onset of menstruation.  Take one tablespoon of dried St. John’s Wort flowers and add to 1 cup boiling water.  Simmer for some time and remove from flame.  Strain, add honey, and drink one cup after breakfast and one cup after dinner for better results.

Valerian root will improve anxiousness and sleeplessness due to cramps that normally occur during menstrual cycles.  Add dried root powder to boiling water to make a strong tea, or take it in the form of capsules available at major health stores, a few days prior to menses and stop once the cycle is over.

Avoid refined, processed foods; red meat; alcohol and caffeinated beverages a week prior to menses.  These food products lay more stress on liver for effective metabolism and detoxification.  Liver also aids human body in getting rid of excess estrogen, and when overworked, it leaves behind estrogen circulating in blood with adverse effects.  Instead eat lean proteins and more of organic fruits and vegetables.  Snack on high fiber foods and drink plenty of herbal teas and water to help your body in eliminating toxins, that contribute to imbalances in hormones, more naturally.

Herbal teas and preparations will also help in tackling water retention problems.  Rosemary, dandelion, parsley contain natural compounds that will help the body in getting rid of excess water.  Add 1 tsp of these dried herbs (either individually or a mixture of all three) to one cup of boiling water.  Remove from flame, steep for 10 min, strain and drink 3 cups a day to reduce bloating.  In addition to this cut down on salt consumption, as high-salt diets are also known to encourage water retention.

For more severe symptoms that hamper your normal daily activities, and that do not reduce with home remedies, seek professional help for effective management.

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Getting Rid of Post Baby Belly Flab at Home Naturally

A new ‘mommy’s’ body has gone through a lot of changes during pregnancy and childbirth.  She will need to rest completely to help her body heal and recover in a more natural manner.  If any ideas are formed to reduce weight after delivery, it should not be put into action at least for the first 3 months.  Instead begin to enjoy your new motherhood.  Focus all your energy on making your baby comfortable.  Take pleasure in the gurgling, laughing, and squeaking sounds made by your baby.

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Breastfeeding will help you burn calories.  It is recommended that you breast feed your baby for six months to 1 year.  In order to be able to continually supply milk for your little one, consume foods high in calcium content.  The obvious choice would be milk and dairy products, but limit intake of dairy products as chances of gaining weight later are high on these.  Instead opt for broccoli, almonds, spinach, beans, and calcium-fortified foods.  Moreover calcium will assist you in burning body fat more efficiently.  For calcium to be properly absorbed by your body, vitamin D plays a crucial role here.  Organ meats and cold water fish have some content of vitamin D.  In addition to this, expose your body to morning sunlight as this aids your body in making vitamin D when it touches skin.  Morning sunrays are devoid of harmful UV rays, which are safe even for your baby; so hold your baby as well while standing out under the sun.

After 1 month of complete rest, you can move around your house, getting outdoors once in a while with your baby carried in a sling.  Moderate dieting around the same time can commence.  A diet less in fat and sugar, and high in fiber content from organic fruits and vegetables will help you lose around 4-5 pounds on a monthly basis.

Plan to lose weight with the help of rigorous exercises slowly.  Give you body enough time to recover from childbirth.  After approximately 3 months of good rest, begin an exercise plan.  You can begin taking short walks around your neighborhood while pushing your baby in a stroller.  Once most of your strength is restored, begin brisk walking.  Leisure walking may help you burn approximately 60 calories, but if you walk fast, as if you are in a hurry, it will help you lose twice the amount of calories.  Again as your stamina increases, begin stair climbing.  Walk up and down your staircase for around 20-30 minutes to help you burn additional calories.

Once you being to notice an overall body weight reduction, some of your postbaby belly fat may still remain.  To reduce and tone your belly muscles, stomach crunches will suffice for the initial months.  Lie down comfortably on your back, bending at knees, and keeping your feet on the ground.  Tighten your abdominal muscles and raise your pelvis slightly upwards to form a slant.  Simultaneously tighten your pelvic floor muscles.  Stay in this position to a count of 5 and relax.  Repeat this 5-8 times gradually working upward.  In addition to this, aerobic exercises, jogging, running, cycling and swimming will help flatten your tummy.

A professional exercise trainer may be appointed to get better results and to reduce the risk of injuring your back or developing varicose veins.

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How to Get Rid of Cankles With Exercise

Being overweight brings forth an array of health issues.  When obese, fat gets stored wherever it can, even where calf meets foot.  Edema, which is buildup and accumulation of body fluids in abnormally high levels, is visibly seen around feet and ankles.  Both these conditions may cause cankles which is calf appearing to merge with foot without any defined ankle visible.  The ankle gets covered in several layers of body fat or body fluids.  In very rare cases, a poor circulatory system may also give a swollen appearance to your ankles.  Standing or sitting for long hours will make your heart work harder in order to pump back blood from ankles against gravity, and when overexerted some may be left behind in your ankles causing it to swell.  A healthy diet and an effective exercise plan will help you get rid of this problem.

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Begin by walking.  Walking is the best form of exercise to reduce weight all over your body equally.  Graduate gradually to jogging and then running.  Once fitness levels have increased, run at a top speed for short distances.  Short distance running but at a faster speed will help reduce plumpness around calf muscles.

Jump squats will help in reducing cankles.  Stand with feet shoulder-width apart and hands on your hips.  Lower your body down into a squat position with back erect and curved backward at bottom level.  Your thighs should be parallel to the floor and with chin held straight, jump as high as possible.  Once you land, lower your body back to the squat position.  Repeat this approximately 5 times and work your way upwards to a point where it is possible to perform 2 sets of 10 repetitions each.

A calf raise may also help.  Stand a few feet away from a wall facing it.  Place your feet hip-width apart and palms on wall at chest level for balance.  Slowly raise your heels away from ground to a point where you are standing on balls of feet and toes.  Pause for 10 seconds and then lower back to original position in a slow manner.  Repeat this 3-5 times gradually working up to 20 repetitions.  Then try this involving only one foot at a time keeping the other tucked behind you.

Ankle inversion is another helpful exercise form.  Seat yourself comfortably and stretch your right leg forward.  Rotate your ankle inward and hold in this position to a count of 6.  Repeat this 8-10 times.  Now lower your right foot and follow the same process in your left.  You can follow this up by practicing eversions where each foot is rotated outwards with the same amount of repetitions.

Jumping jack step exercise is great for calf muscles and may reduce cankles.  Stand at the bottom of your staircase, feet placed together and hands on hips.  Jump up onto the first step using both feet and back again to floor.  Jump back and forth for about a minute or so to strengthen your calf muscles.  A simpler version would be to stand erect, feet together, and hands at sides.  Jump and place your feet slightly wider than shoulder width pulling your hands upwards together simultaneously.  Jump again to original position lowering your hands down at sides.  Perform this rhythmically 5-10 times gradually working upwards.

Weight gain and water retention may be symptoms of underlying disease conditions.  So get yourself thoroughly examined and seek effective treatment methods for any disease that may be diagnosed, and you may see your cankles disappearing altogether.

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Getting Rid of Cankles at Home Naturally

Cankle is a slang term formed by combining words ‘calf’ plus ‘ankle’ and usually used in the plural form.  This is used to refer to a condition where a person’s ankle is as thick as the calf with no visible difference in structural makeup between the two.  There are several steps that can be taken at home to help one reduce signs of cankles effectively.

Water retention is a major triggering factor as far as cankles are concerned.  Fluctuating hormones, increased salt intake, sedentary lifestyle, or excessive alcohol consumption may encourage fluid retention in one’s body.  Reduce the quantity of salt while cooking, avoid alcohol entirely; and if you need to sit for long hours, keep feet elevated to draw fluid away from your ankles.

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Use of chaste berries has found to normalize hormonal imbalances which may be causing cankles.  Place 1 tsp of fresh chaste berries in a pan and pour a cup of boiling water.  Steep for 10-15 minutes, strain and consume three times in a day to make a remarkable difference in your otherwise fluctuating hormones.

Lose weight.  Select foods that help accelerate fat burning enabling to lose weight consistently. Omega-3 fatty acids found more in foods like salmon, tuna, shrimp, walnuts, flax seeds, soy beans, olive oil, and winter squash can enhance weight loss.  The compound capsaicin found in bell peppers assists in fat loss as well as reduces progressive development of fat cells.  Triglycerides found in coconut oil have found to influence an increase in fat burning.  Embrace these readily to destroy and take away more unwanted fat from your body at a rapid rate.

Drink plenty of water to avoid dehydration; dehydration delays fat burning.

Barley acts as a natural diuretic.  A refreshing drink prepared and consumed on a daily basis will help expel unwanted body fluids by way of urine.  To 5 cups of water add ½ cup of whole barley seeds, a few cinnamon sticks, grated ginger and bring to a boil.  Lower flame and simmer for 20 minutes.  Remove from heat, add few drops of freshly squeezed lemon juice for a more intense flavor and consume at frequent intervals throughout the day.

In addition to barley, green tea and ginger tea are natural diuretic teas that will help you get rid of extra body fluids easily when consumed daily.  A stimulating ginger tea can be made from 2 cups of water to which 5-6 thin slices of ginger are added and boiled for approximately 10 minutes.  Remove from flame, add honey for flavor and enjoy your tea.

In combination with a healthy diet plan, exercises to strengthen and reduce weight around your chubby ankles need to be performed regularly.  Stand with your feet hip-width apart and hands on your hips.  Your back erect, and chin up, slowly lift your heel off the ground by stretching forth at knees.  Stay in this position for 8-10 seconds and lower your heel back to original position gradually.  Repeat 10 times.  Jumping rope, swimming, and cycling at frequent intervals will also help in reducing cankles.

If a change in diet and regular exercises do not give you desired results, seek professional help.  Hypothyroidism is also one of the causes of cankles.  So if this is found to be the reason for yours, get it treated.

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If you are ready to get rid of Cankles, get in better shape and even lose some weight then you are going to get an education of a lifetime. Visit Author’s Website for more info.

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Getting Rid of Cankles Without Surgery

Cankles are formed when there are no distinguishing qualities between the calf and ankles, but the calf simply appears to merge with the foot without an ankle joint.  Cankles in layman’s term means calf and ankle.  This is more common among women but not unknown to the mankind.  To be able to fit into your pretty shoes or wear calf length skirts, a woman suffering from cankles need not always opt for surgery as a solution to her problem.  Cankles can be eradicated effectively by way of natural methods like a healthy diet, herbal teas and drinks, and rigorous exercises.

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Cankles is most often due to poor blood circulation, excess weight, or edema.  Most sufferers notice swollen ankles at the end of the day after standing or sitting for long periods of time.  The heart in such cases will require to work against gravity to pump blood from the feet upwards.  When this organ gets stressed out, some body fluids are left back which gets accumulated around the ankles.  While working keep your feet up a bit under your worktable.  Make it possible be placing a small cushioned stool to rest your feet on.  Never cross your legs while at work, as this also hampers proper blood circulation to your legs.  Keep those feet up as much as possible after returning back home from work or once household chores are finished.  Get someone to rub your ankles and feet, and also to massage your legs gently from feet working up all the way to knees, trying to restore proper blood flow back to heart.

If being overweight is the issue, adopt a healthy diet plan which involves reducing salt intake and includes foods that help burning fat at a rapid rate.  Salt encourages water retention and this along with excess body fat will only aggravate your cankle condition.  Foods rich in omega-3 fatty acids will accelerate the body’s fat burning process and these are salmon, sardines, mackerel, soybeans, pumpkin seeds, flaxseeds, olive oil and walnuts.  Include these in your diet to assist in your weight loss program.  Moreover foods rich in capsaicin will hinder re-development of fat cells.  All chili peppers contain capsaicin, begin to use these to add flavor to your dishes.

Edema is actually accumulation of body fluids in tissues causing the body to appear visibly swollen, which sufferers most often assume to be fat.  This swelling is most noticeable around the feet and ankles giving rise to cankles.  A massage using mustard oil seems to have benefitted many individuals with cankles.  Take about 2 tablespoons full of mustard oil and warm it.  Apply this around your ankles and feet and gently rub it into your skin to help draw out excess fluid from body tissues.

Walk to reduce overall body weight which will bring about a difference in the appearance of your ankles, and also walking will strengthen your calf muscles.  Begin with free walks and slowly increase speed as you walk.  Swim as often as possible as the water pressure created while swimming will force excess water out of your body tissues into your bladder which will ultimately be expelled out.  Cycling, jogging and sprint running have also benefited cankle sufferers.  So pick your choice, exercise regularly, and eat right to get rid of this problem completely.

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Getting Rid of Thyroid Problems at Home Naturally

Hypothyroidism and hyperthyroidism are two problems arising from a dysfunctional thyroid which is basically low production and over production of thyroid hormones.  Thyroid is an endocrine gland situated at the base of the neck that secretes thyroxine and triiodothyronine hormones.  These hormones regulate a body’s metabolism process, thus hyperthyroidism leads to loss of body weight and hypothyroidism results in weight gain.  Both these conditions can also lead to abnormal enlargement of the thyroid gland resulting in goiter.  Natural home remedies have been effectively used to tackle thyroid problems.

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Iodine is an element essential for normal production of thyroid hormones.  Deficient iodine levels can cause hypothyroidism and iodine in excess can give rise to hyperthyroidism problems.  So for low iodine levels foods rich in iodine like black walnut, kelp seaweed, seafood, Irish moss, parsley, raw celery, cayenne, eggs, and fruits and vegetables grown in iodine-rich soil have found to be instrumental in curing hypothyroidism.  Use of iodized salt in your daily cooking may also be opted for proper thyroid functions.

Bladderwrack also known as kelp is a seaweed high in iodine that help stimulate secretion of thyroid hormones in required levels.  Infuse 2 or 3 teaspoon full of dried kelp herb in one cup boiling water.  Steep for 10 minutes in a closed pot, strain and drink thrice in a day as a useful aid to treat hypothyroidism.  However, practice caution while taking iron rich foods for in excess amounts, it will only lead to hyperthyroidism.  You would not want to cure one thyroid problem and in the process give rise to another thyroid dysfunction.

Avoid cabbage, broccoli, cauliflower, Brussels sprouts, for they are loaded with natural compounds known to obstruct and slow down thyroid secretions.

A deficiency in vitamin D can lead to thyroid problems as this is an essential nutrient for production of thyroid hormones in normal levels.  Up your intake of vitamin D rich food sources mainly, vitamin D fortified foods, fatty fish, eggs, and expose yourself to morning sunlight to trigger synthesis of vitamin D in your body.

Calcium, magnesium, copper, and zinc are also required by the thyroid gland for secretion of hormones.  As goitrogen foods also contain these essential nutrients it may be difficult to obtain these in adequate amounts through diet alone, so switch to use of supplements to restore them back to optimal levels.

Avoid caffeinated or aerated drinks, dairy products, smoking, excessive alcohol intake, processed and refined food, excess of sugar use as they interfere with the body’s metabolic rate causing imbalances in thyroid hormones.

Exercises known to stimulate the thyroid may be done along with your daily normal exercise routine.  One such exercise form will require you to lie down comfortably with arms placed at your sides, palms facing down.  With legs placed hip-width apart, bend at knees, draw your feet close to your buttocks and plant them on the floor.  Raise your hips and lower back upwards, keep your neck flat on ground, and chin downward, gazing straight.  Stay in this position to a count of five and relax.  Do 3-5 repetitions routinely.

A more easy way to stimulate your thyroid glands is to sit down comfortably and bend your head back with your chin tucked in.  Stretch your throat muscles, with your fingers feel your glands situated at either sides of your throat and gently tap both sides rhythmically.  This will act as a thyroid stimulant.

When your thyroid functions do not normalize even after these measures, consult an endocrinologist for effective treatment to avoid further complications.

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How to Get Rid of Vaginismus at Home Naturally

Vaginismus is a sudden and involuntary contraction of the vaginal muscles prior to the act of penetration.  This causes the experience of sexual intercourse to be very painful.  One may also develop this after a traumatic childbirth or during menopause.  It is both a physical and psychological condition and needs to be handled with extreme care.  The fear of pain during copulation may be eradicated with several do-it-yourself exercises.

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Vaginismus is most often a problem among the newlyweds.  In this case, get yourself accustomed to your body.  Educate yourself about your internal sex organs and the role each has to play.  Explore every body contours with the help of your hands.  Be comfortable in your skin.  Lie down in a comfortable position and use your fingers to investigate your vaginal area.  Kegel exercise is one method that can be employed to get yourself familiarized with the insides of your vagina.  In a lying down position, bend at your thighs and knees, keep your feet apart and touch your outer vaginal orifice.  Slowly insert a finger in and contract your vaginal muscles.  Feel the muscles tighten over your finger.  Hold it there for some time and release.  Repeat this couple of times.  Avoid holding your breath or tightening your abdominal muscles.  Also do not pull your legs together while performing this.

This exercise form will not only strengthen your vaginal muscles, it will also give you more control over them during sexual intercourse.  It may help you to surpass your involuntary muscular contractions due to fear of pain, that you have envisaged, during penetration.

Get used to objects being inserted into your vagina with the help of vaginal dilators.  Let your vagina become accustomed to objects that are bigger than your finger.  Vaginal dilators in various shapes and sizes are available in the market; purchase a few in various sizes.  Insert the smallest one gradually working up to being able to insert the largest dilator successfully.  Take your own time to let this work for you.

Allow your partner to explore your body without touching your intimate parts initially.  This can be done while you are either dressed or naked.  Do this a couple of times and not necessarily at one go, may be over a couple of weeks.  Once you are comfortable at this level, chose to go a litter further until you are entirely at ease in his presence.  At this stage copulation may be attempted using lubricants.

Use of over-the-counter numbing creams prior to intercourse is also an option as when applied, these have an anesthetic effect, keeping you devoid of the sensation of pain.

You may use natural muscle relaxants that can be applied internally before your ‘act’ to make your vaginal muscles less rigid.  Valerian root tincture is a herbal muscle relaxer that is available at most health stores.  This is prepared from pieces of fresh valerian roots soaked in a mixture of water and alcohol and stored away in a cool, dry, and dark place for about 6 months, and is safe to use.

Along with these some may require professional help, so try to acquire some, do not hesitate.

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Getting Rid of Poly cystic Ovarian Syndrome (PCOS) at Home Naturally

Ovaries are paired female reproductive organs that produce eggs essential for human reproduction.  A liquid filled cavity, called follicle, holds the mature egg until discharge from ovary.  Normally five follicles begin to mature and approximately one releases mature ovum during a female’s menstrual cycle.  However, in a polycystic ovary, twice the amount of follicles are formed most of which begin to mature, but none releases eggs.  This is typically a result of hormonal imbalance.  There are various natural ways that have helped people overcome this problem and few of them are mentioned below.

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Some, not all, women with PCOS have weight related issues.  And again some, not all, have found a great difference in their PCOS problem (with normal and regular cycles) once their body weight is back to normal.  Now, does PCOS cause obesity or is being overweight a triggering factor for PCOS is something that specialists are not certain about, but overall women with PCOS begin to experience weight problems.  Normalize your weight if obese by bringing about a change in your diet.  Increase your protein intake and lower your carbohydrate consumption.  Also reduce intake of high fat foods, restrict eating or switch to using low-fat dairy products, and opt for organic foods that have no added preservatives or flavors.  Additionally, restrict your sweet, caffeine, and alcohol intake.

Water in plenty will increase the fat burning process in addition to flushing out toxins from our body.  Drink at least 1 liter of water on a daily basis, and increase if necessary depending on your activity levels.  Also to increase results in your attempt at losing weight, along with a healthy diet, follow a routine exercise program with lifestyle modifications.

Essential fatty acids like omega-3 and omega-6 fatty acids are essential nutrients that are not produced in our body but derived from food sources.  These also play a role in regularizing a woman’s menstrual cycles.  Flax seeds, hemp seeds, pumpkin and sunflower seeds, almonds, walnuts, soy beans, salmon are all rich sources of these fatty acids.  Include them in your daily food intake.

Women with PCOS who are found to have lower than normal levels of estrogen, ingesting more plant estrogens will help in getting their levels back to normal.  Phytoestrogen food sources are soy beans and soy products (milk, yogurt, tofu), black beans, flax seeds, multigrain breads, dried apricots and dates, and garlic.  The herbs licorice and peony are also known to regularize estrogen levels.  Prepare a tea from these herbs and drink 2-3 cups a day for better results.

Pituitary gland plays an important role during the female’s reproductive cycle.  This tiny gland secretes hormones that encourage ovulation and also secretion of a certain hormone from the corpus luteum in females, that is essential for a successful pregnancy to occur.  Chaste tree is a shrub with berries, and these berries and seeds have certain properties in them that help regulate reproductive hormones naturally.  A refreshing tee can be brewed and consumed if experiencing PCOS.

When excess testosterone levels seem to be giving rise to this condition, the Indian herb tulsi has medicinal values that are found beneficial in regularizing androgen levels effectively.  Chew 8-10 fresh tulsi leaves first thing in the morning before feasting on your breakfast.  You could also boil the same amount of fresh leaves in water and drink along with leaves to make a difference in your hormone levels.

Seek profession help if all home remedial measures fail to give you the desired results.

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Getting Rid of Constipation in Women at Home Naturally

No womenkind will enjoy sitting for hours on a toilet seat to empty their bowels.  Hard and dry feces will lead to a delayed exit, emitting an unendurable odor when ejected out, which will make you want to disgorge.  Unhealthy diet, lack of exercise, and dehydration are often the culprits, but constipation may also be experienced when prescription drugs are required to be taken for a long duration, holding back the urge to pass stools often, or even during pregnancy.  Constipation in women is a common problem during pregnancy, one that cannot be viewed as a disease condition, and several home remedies have proven to effectively cure it.

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To reiterate, deficient physical activity which one may experience due to a career choice that require much sitting, or overall you follow a sedentary lifestyle during pregnancy to avoid a spontaneous abortion occurrence, will only slacken down your intestinal functions.  More body movement means proper functioning of all internal systems.  So get out, begin your day with a free walk around your neighborhood park, move away from your workstation at regular intervals and walk around within your office premises to improve your normal bodily functions.

Similarly following a diet that poorly supplies essential nutrients, involves intake of processed or refined foods in excess will result in habitual constipation, which can be painful.  Revise your diet plan and make corrective changes in your choice of food.  Avoid foods that are high in saturated fats and restrict intake of dairy products – do not avoid yogurt though, for this is a befitting friend to your digestive system.

During pregnancy prenatal vitamins are often prescribed that have high iron content, and iron worsens constipation.  Likewise the hormone progesterone is secreted during pregnancy which slows down the digestion process.  This is why higher occurrences of constipation episodes in pregnant women are noted.  A high-fiber diet will solve the problem.  Choose to munch on organic foods that are high in fiber more often like grapes, bananas, apples with skin, oranges, dried figs, peaches and cook more often lentils, kidney and lima beans, cabbage, broccoli, beets, carrots, cauliflowers and Brussels sprouts.  Also concentrate more on whole grain breads, breakfast cereals, and brown rice instead of feasting on fast foods.

Up your water intake, avoid dehydrating your body.  Your eliminatory system requires water to a certain extent for stool formation, so drink plenty of water and fresh fruit juices to overcome constipation problem.  Water will also help flush out all materials that may be hampering normal stool formation by way of urine.

Do not put off your need to empty bowels, as some women would do during their third trimester.  This is because the pressure from a heavy uterus placed on rectum will make passing stool a strenuous activity.  To help ease passage of stool, switch to use of natural laxatives.  Ground flax seeds are an ideal option for these are high in fiber.  To double its effect, add 2 tablespoons of flax seed powder to any high-fiber smoothies prepared at home.

Avoid eating food that too cold or too hot.  Digestive enzymes work better at optimal temperature levels and at a specific pH level, both vary when exposed to extremes of temperatures.

If home remedies do not seem to effectively get rid of your constipation problem, and your episodes only seem to be increasing, get yourself thoroughly examined by your doctor.  Get your 7 or 8 hours of proper sleep, eat small portion meals at frequent intervals, and stick to healthy food options to combat this elimination problem.

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Pubococcygeus Exercises (Kegel’s Exercises) for Women

Internal organs that constitute the cavity of pelvis in women are vagina, womb, fallopian tubes, and ovaries.  Floor of the pelvic cavity that hold up these pelvic organs is composed of pubococcygeus muscles.  This is found both in men and women.  Strong PC muscles aid women during childbirth, will prevent urinary incontinence, and will help intensify sexual excitement in them.

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A laxity in pubococcygeus muscles may arise due to several triggering factors, low estrogen levels which normally women experience during menopause, obesity, chronic constipation which over time will weaken sphincter (aids in closure of bodily openings) muscles, and normal ageing process.  Repeated pregnancies and childbirth also contribute to this development.  In order to avoid incontinent issues, and to take pleasure in copulation, precautionary measures need to be taken for prevention and exercises to strengthen them may be performed.

Do this exercise, or for that matter any exercise form that target your pelvic muscles, only after successfully emptying both bladder and bowels.  Pubococcygeus exercise routines will place pressure around your pelvic area which may lead to embarrassing accidents; which is something one definitely would not want to experience.  Okay…, once both are emptied completely, lie down comfortably.  Place your legs slightly apart, bend at knees, and insert a finger inside your vagina.  Pull and move your vaginal muscles toward your finger, feeling a lift as you squeeze.  Relax and sense muscles lowering down back to its original state.  Repeat this couple of times.  Now focus on compressing muscles without inserting finger.  Concentrate and feel the muscles move within.  While contracting muscles take care not to involve your abdominal or anal muscles and this will limit its effectiveness.  Hold each contraction for 3-5 seconds and relax for the same time frame between each squeeze.

Once you have learned the trick of performing this in a lying down position, you can graduate to carrying them out while sitting down at your workplace, waiting in a queue, or while going about doing your daily chores at home.  Moreover in such positions you will be performing against gravity which may make the process a little difficult in the beginning, something that you may not have experienced in lying down position.  When you are trying to fit this exercise during your working hours or while moving around, begin in short sessions.  Contract your pelvic muscles every time you inhale and relax as you exhale.  Do this for around 10 times and slowly build it up to a level where you are able to hold for 10 seconds and relax for the same length.

If desired level of tightening is not achieved, it may only be because the right muscles are not being targeted.  To aid you in carrying out these exercises the right way, many devices are available in the market that will help women perform them correctly.  Accuracy is important to improve strength in pubococcygeus muscles.

However, never employ this technique to hold back urine as this practice will slacken your pelvic muscles.  And do not over do it; like any other muscle, pelvic muscles are also capable of become fatigued through excessive strain.

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