Effective Remedies for Constipation
Constipation is an incredibly common problem. It can be caused by foods you eat or lifestyle choices, medication or disease.
Constipation is characterised by less than three bowel movements per week. You may feel the need to strain or that you haven’t had a complete bowel movement. It may also feel like your rectum is blocked.
However, it can also involve other unpleasant symptoms, such as discomfort when going to the bathroom, abdominal bloating and pain due to hard stools, dry and difficult to pass.
Unfortunately, constipation can have a serious negative effect on quality of life, as well as your physical and mental health.
There are many natural ways to relieve constipation
Stay Hydrated
- Being dehydrated regularly can make you become constipated. To prevent this, it's important to drink enough water and stay hydrated. Water, other liquids, and foods with a high water content can help bowels work better, making stool softer and easier to pass.
Eat More Fiber
- People who are constipated are often told to increase their fiber intake, this is because increasing fiber is said to increase bulk and consistency of bowel movements.
- Sources of fibre Nuts (walnuts, almonds), Seeds, Beans, lentils and peas, Oats. The skins of fruits and vegetables such as potatoes and apples. Brown rice, Fibrous fruits like apples and bananas. Fibrous vegetables like broccoli, carrots and leafy vegetables.
Physical Activity
- Physical activity is a game-changer for maintaining your digestive system's health. Exercise helps stimulate the muscles in your digestive tract, promoting regular bowel movements and preventing constipation.
Squatting Position to Pass Stools
- Bring a small footstool into your bathroom the next time you need to pass stools. Place your feet on a stool in front of the toilet while passing stools,so your body is essentially in a squatting position instead of a seated one. This can help you pass stool without straining.
Avoid Suppressing Your Urge for Stools
- whenever you feel like going you should go, as avoiding stools lead to constipation
Avoid Alcohol and Caffeine
- Overindulging in alcohol and caffeine can be harsh on your digestive system which eventually causes irritation and inflammation. Excessive consumption can disrupt gut health leading to constipation at times.
Eat Probiotic Foods and Supplements
- Probiotics may help prevent chronic constipation. People who have chronic constipation have been shown to have an imbalance of good bacteria in their gut, probiotics help in growth of these good bacteria.
If your constipation lasts more than a week and doesn’t respond to treatment, a doctor may be able to rule out causes and find an effective treatment.
That being said, many of the natural ways in this article can provide significant relief.
