I had not heard of whole grains and their importance in the daily diet until recently. Ignorant me! I guiltily realized that brown colored bread and whole grain brown bread are not one and the same. Once I knew this, my eyes automatically started scanning for whole grain labels in the food stores. Yes, they are expensive. But they are healthy too. Again, to confuse me there was the Whole Grain Stamp on products which certified that the products were either 100% whole grain or at least half or part of it is whole grain.

Whole Grain Foods

The present era we live in constitute people of both extremes. Those who are very health conscious and those who do not “give a damn” to health or wealth. The health consciousness in the younger generation contributed to a new sect in the society called Non-vegetarian turned Vegetarians. And this sect of people follow a very balanced diet devoid of meat, fish and perhaps eggs. The whole grain consciousness also jumped in to the picture without delay.

Whole gain is unrefined grain with its bran, germ and endosperm unremoved. It contains a lot of dietary fiber, complex carbohydrates, minerals like magnesium, selenium, manganese and phosphorus, protein, antioxidants and vitamins B6, Vitamin E and Niacin. Because of its high nutrient content it is preferred over refined grains. Whole Grain foods refer to food products which have whole grain as their primary ingredient.

Whole Grain Vs Refined Grains

Refined grains are whole grains deprived of their thousands of natural nutrients and health benefits. For example, wheat loses 17 of its vital nutrients once it gets processed. Whole grains have zero fat,( only healthy fats) and no cholesterol . If you can eat three servings of whole grain a day it can certainly help you to lose weight and be healthy. Whole-grain foods are a good source of both soluble and insoluble dietary fiber. Consumption of soluble fiber has been proven to reduce blood cholesterol levels and the risk of heart disease. Insoluble dietary fiber helps to prevent gastrointestinal disorder, bowel regularity (constipation and diverticulitis) and certain types of cancer. Whole grains contain Lignin fibers which may reduce the risk of colon and breast cancer.

Whole grains are rich in fiber. This makes them chewy and helps to keep your stomach full for a longer duration. Thus they can control hunger and help with weight management and obesity. Antioxidants are key deterrents to health problems like heart disease, cancer, cataract and so on. Whole grains also help to prevent aging and immune deficiencies with their range of dietary minerals. Studies prove that whole grain rich diet in the older age also minimizes the onset of metabolic syndrome leading to obesity and cardiovascular problems.

Most refined grains are enriched with B vitamins and iron after refining. But go for the “enriched” label on the pack for maximum nutrition.

Whole Grains You Can Choose From

1. 1. Whole wheat contains folic acid, Vitamin E and other minerals like magnesium, potassium, phosphorus, selenium manganese and zinc. A whole wheat rich diet can improve your muscular energy and strength, reduce the effect of stress and help to improve the body reflexes. Whole wheat, the most ancient and popular grain also contributes to strengthen the immune system, prevent heart disease, ease out constipation. It can easily replace white flour in baked products and be a healthy part of your daily meal.
   2. Steel Cut Oats or oat groats make you a full breakfast until your lunch. They are very low in calories and rich in fiber. They also contain protein,fiber, magnesium, zinc, and vitamin E.  Oats is great for people with cholesterol and diabetes and is a good weight loss diet. Add oats to baked foods, cookies and to green salads.
   3. Hulled Barley contains lot of fiber and minerals phosphorous, copper, manganese and selenium. Replace the other grains with hulled barley but all the while remember that it takes a little longer for it to get cooked.
   4. Brown rice is more healthy, chewy and nutty than its white counter part. It contains 3.5:1 ratio of fiber than white rice. It is good for your heart health. Make stir-fries and curries or add it to pilafs, salads or desserts with brown rice.
   5. Corn, a popular diet in North and South America are cooked in different ways (grilled, caked etc).
   6. Millets are again high in B vitamins and minerals. The ground millets are added in flat breads, used in porridge and soups and form good base for patties and the like.
   7. A dessert after a course of 6 whole grain meals, Quinoa. It is a sweet grain with a nutty flavor rich in protein and calcium. Ideal for pilaf and side dishes, Quinoa can be a comrade to those with migraine headaches, diabetes and atherosclerosis.

-Aparna K V

Most children outgrow bed wetting by the age of 5 or 6 and some will be smart enough by the age of 3. Bed wetting is more common with boys than girls and it can run in the families. If I remember correctly, a cousin of mine and I were unknowingly competing to wet our respective beds at an age of 5 or 6. I was helpless and embarrassed as I heard our mothers complaining about our problem. Those days were difficult as I did not feel confidant to stay over at a relatives’ or friends’ places. My parents were concerned but they never made me feel worried or embarrassed.

Bed wetting is rather seen as a symptom than a disease. It is found that some children who have been dry for a while may start to wet the bed again without any reason. It may be due to urinary tract infection, emotional problems or a sleep disorder. However, in some children it is mainly due to a lower bladder control. Bed wetting after a few months of dry nights may indicate the child’s insecurities or fears or it may even point to its stressful toilet training. Stress, constipation and diabetes can be other medical conditions leading to Enuresis. In some kids, bed wetting lasts up to their puberty or preteen years. The sad part is that children feel ashamed of themselves for no fault of theirs.

There is no medical help for Enuresis. All you need to give the child is some reassurance and emotional support. Remember that your child is more anxious about his problem than you are.

How to help your child

1. It is wise to talk to your physician about the possible physical causes behind bedwetting. If there are none then you can take care of it at home.
2. Never think of punishing, blaming or embarrassing your child. Remember that he does not do it on purpose. In addition, happily praise or reward him on the mornings for his dry nights.
3. Limit his liquids in the night. Do not give the child much water from at least 2-3 hours before his bed time.
4. Encourage him to urinate just before going to bed.
5. Remind him to wake up after a while to empty his bladder. As a parent you can also wake up using an alarm clock to walk him to the toilet.
6. Help him change his sheets and clothes if he wet the bed.
7. If your child can wear diapers allow him to wear them. Use thick pads or rubber sheets to protect the mattress.
8. Add vinegar into the water to wash the clothing and the sheets.
9. Be patient and supportive.

Home remedies to try

• Give your child a healthy diet. If bed wetting is due to constipation give him a lot of fibre.
• Try to give the child some uncooked aval or poha (flattened rice) before going to the bed. It works as a temporary remedy if you want to stay over at a friends’ place. Poha will soak up the water inside and limit urination.
• Avoid sweets, too much of fruits, chocolate, meat, or artificial additives.
• Chewing cinnamon barks once a day.
• Eating bananas.
• Have parsley.
• Eating walnuts and raisins work for some.
• No beer (for early teens)!

Please bear in mind that all the remedies may not work for all.

When to consult a doctor

• -If your child starts wetting the bed suddenly after a few months of dry nights.
• - If he suffers from pain or burning sensation during urination.
• -If your child is wetting the bed and leaking stool.
• -If the home treatment shows no effect.

Tags: natural, herbal, acupuncture, acupressure, homeopathic

If your stool is dry and hard, you will probably have troublesome morning time. You have cramps and pain in the rectum which worsens as you pass the stool. It becomes painful and strenuous to pass stool which often comes in lumps when you have