Constipation is a digestive disorder that is characterized by having three or fewer bowel movements in a week.
Constipation is basically caused by a difficulty in expunging stools from the body mostly due to the colon absorbing water from the stool when the stool is in the colon. The excessive drying and hardening of the stools could lead to putting much strain when a person attempts to poop.
Other common symptoms of constipation, other than difficulty in passing stool, include; stomachache, bloated abdomen, nausea, headache, loss of appetite, increased stomach acidity, and abdominal cramps.
Common causes of constipation include; low consumption of drinking water, poor defecation routine, low consumption of foods rich in fiber, aging, weak abdominal muscles, abuse of laxatives, medications, pregnancy, low physical activity, and stress
Here are some tips and good practices, to consider, when dealing with constipation;
- Ensure you include fruits, vegetables, and grains rich in fiber in your diet.
- Drink plenty of water and fluids throughout the day.
- Include physical exercise in your weekly routine.
- Go for a bowel movement when you need to. Avoid holding in your stool for long.
- Do not underestimate the significance of stress to your constipation. Avoid stressful situations. You could also take up relaxation techniques such as yoga and meditation.
Below are natural ways and home remedies to relieve constipation;
Papaya is a very effective remedy for constipation due to its high level of fiber content which helps to bring the intestines back to their normal and regular functionality. Papaya also has enzymes, such as papain, that aid in the digestion of proteins. Papaya is best consumed as raw papaya which aids to make bowel movements better.
Prunes can be consumed naturally or they can be blended to create some juice. Prunes harbor a laxative called sorbitol. This laxative nature of prunes helps to expunge the bloat in the abdomen and relieve constipation.
3. Drinking Huge Volumes Of Water
Constipation also emanates from dehydration. It is therefore imperative that one consumes massive amounts of water to try and stay hydrated in order to counter any incidence of constipation. Studies show that carbonated water is much more effective than tap water especially for people with an irritable bowel syndrome. However, this doesn’t imply or connote that one should drink highly carbonated beverages as this could worsen constipation and lead to other potential adverse effects.
4. Epsom Salt
This is a unique mode of treatment, for constipation, as it is among the few ways of treatment that do not entail direct ingestion or consumption. A cup of Epsom salt is added to ones bathing water, where one would relax in the bath, for around fifteen minutes.
Epsom salt is commonly referred to as magnesium sulfate and it is profoundly recognized for its muscle relieving properties. Epsom salt also has some laxative properties that help to effectively treat constipation. This Epsom salt bath should be done about three or four times a week based on the extent of the constipation.
5. Herbal Laxatives
Herbal laxatives, such as senna, can be purchased over the counter or can even be homegrown. These herbal laxatives can be taken orally. They hasten bowel movements by stimulating the nerves in the gut.
The affected person should, however, take heed and caution if the constipation does not wear off after a couple of days. People with an inflammatory or irritable bowel disease or are pregnant or breastfeeding mums should however not consume this laxative without consulting a doctor.
6. Taking Glucomannan Supplements
These supplements are a type of a soluble fiber. Besides enhancing and improving the bowel movements, they also help in the balancing of gut bacteria as well as serving as a good probiotic. It can be added to one’s diet and it is an effective treatment for constipation.
7. Healthy Oils
Coconut oil, castor oil, almond oil and virgin olive oil aid to moisturize and lubricate the digestive tract thus paving a smooth way through the colon. These oils also trigger the gallbladder to release bile which consequently helps to break down the fats in the consumed food.
A teaspoon or two of any of these oils, once or twice per day, based on the severity of the constipation is a good remedy. One can also consume the above-mentioned oils on an empty stomach but this is not recommended for people with a highly sensitive stomach as it culminates in stomach discomfort and pain.
Other ways of taking these oils include the addition of the oil to water, smoothies, or coffee as well as by basically sprinkling the oil over salads that one wants to consume.
The results conducted about exercise and working out may appear conflicting but recent randomized research clearly illustrates that simple home exercise and workouts tend to reduce the symptoms of constipation thus it is definitely a good option to try at home.
9. Bael Fruit (Aegle Marmelos)
Bael fruit is an effective remedy for constipation just like many other fruits. It is rich in fiber thus it possesses high intestinal cleansing properties and the subsequent intestinal toning which helps to treat the most severe instances of chronic constipation.
If bael fruit is consumed regularly, its level of efficacy increases and its preferably consumed just before dinner.
10. Assumed Pooping Positions
In the contemporary world where squatting to poop is almost being considered to be archaic, it is vital and imperative that people go back to the old and conventional mode of squatting. This is because squatting reduces constipation, hemorrhoids, and excessive potty training as well as stimulating the puborectalis muscle to open properly. Hence, creating a provision for complete bowel and intestinal emptying.
The old squatting toilets are considered to be a thing of the past hence some creativity could be helpful such as placing some steps under the toilet to ensure that one is strategically placed in a squatting position.
Pears are ideal especially for cases of severe constipation. It could be consumed by itself or alternatively, it could be blended and consumed as a juice.
12. Brown Rice
Brown rice is rich in fiber. As such, brown rice draws a fairly large quantity of water into the colon and intestinal tract thus rendering your stool much softer and ultimately enhancing its passage through the tract.
The insoluble fiber, present in berries, helps to provide relief for constipation. Berries draw water to the intestinal tract hence making the stool much softer. This ensures that the stool passes much more easily through the tract hence easing the discomfort that comes along with the constipation.
The consumption of berries on a regular basis could therefore effectively curb your constipation symptoms.
14. Magnesium Citrate
This is a common remedy for constipation. It is normally described as an osmotic laxative. It can be acquired over the counter and regulated consumption of this magnesium compound, especially in the form of supplements, highly aids to relieve the constipation symptoms.
The laxative effects of magnesium help to draw water into the colon couple with the relaxation effect of the intestinal muscles. However, magnesium should be taken with caution since excess magnesium and electrolytes in the body often result in serious body functioning alterations.
Grapes contain some natural organic acidic properties, cellulose and sugar which make grapes a potent laxative. Grapes have the ability to provide stomach relief by providing some toning to the intestines.
The recommended amount and rate of consumption is approximately 350gms of the fruit daily in order to attain the intended relief.
Apples are unique as they contain both soluble and insoluble fiber. The insoluble fiber always enhances the bowel movements whereas the soluble fiber moistens and lubricates the intestinal tract thus ensuring that the poop moves along seamlessly.
17. Seed Mixtures
The high content of fiber in seeds massively aids to reduce constipation. A plethora of seeds including flax seeds, sesame seeds, and almond seeds can be crushed and mixed together in the form of a fine substance. One tablespoon of this mixture, per day, aids to reduce constipation if it is consumed religiously for about a week, or more, depending on the severity of the constipation.
For those who take cereal and salad for breakfast and lunch respectively, an addition of this seed mixture to the aforementioned also aids to reduce the constipation to a massive extent.
Spinach contains fiber, antioxidants and varying organic elements that aid the entire gut and digestive tract. Blockage, breakdown and wearing out of the intestinal tract contribute massively to the most severe cases of constipation. Spinach remedies these issues by thoroughly cleansing the intestinal tract as well as repairing and regenerating the tract.
Spinach is most effective when taken as a smoothie or juice. A 100ml amount of water is mixed with a similar amount of spinach juice and it is highly effective especially to relieve chronic and severe instances of constipation.
Guavas are rich in fiber. They aid in bowel expulsion and clearance through the additional roughage that they provide. If they are consumed frequently, they help a lot to deal with the problem of constipation.
20. Probiotic Foods
The bacteria in the intestines help to ensure that one’s stool is not hard by moistening the stool. The absence of such gut bacteria means that there is limited moisture retention in the intestines hence there is a high possibility of constipation and hardened stool.
Probiotic foods, such as kefir and yogurt, help to improve the viability of the gut bacteria. The effect that these bacteria have on the stool subsequently aids to enhance the bowel movements thus reducing the severity of the constipation.
The addition of half a lime to a glass of hot water is a good remedy for constipation. An addition of half a teaspoon of salt to the lime actually renders it much more effective.
22. Dandelion Root
Dandelion root stimulates the production of bile which softens the poop thus facilitating and ensuring that there is a seamless passage of the poop through the colon.
Dandelion root can be taken as part of a meal or as tea. When taken as a tea, two tablespoons of the dandelion root are boiled and the tea made is consumed to help the constipation to subside. When consumed together with a meal, an average of 250gm minimum and 500gm maximum can be extracted and taken with the meal based on the extent of the constipation.
23. Organic Molasses
This is an ancient method of curing constipation. As previously highlighted, magnesium is a very effective element in the treatment of constipation and it is present in molasses alongside potassium.
Molasses is derived from the boiling of sugar cane and it is alkaline thus it reduces stomach acidity consequently balancing digestion. Moreover, it softens hardened poop by making it moist hence significantly reducing the discomfort and unease emanating from constipation. As such, one is able to pass stool relatively easily after ingesting the blackstrap molasses.
24. Linseed (Flaxseed)
Linseed helps relieve constipation due to the fact that it is a roughage. Linseed, especially linseed oil, also aids the passage of poop by ensuring that the intestinal tract is well lubricated and moistened. Linseed should be taken just before a meal and one teaspoon, mixed with water, is ample to help in the extreme and adverse cases of constipation.
Raisins contain a high level of fiber. A few grams of raisins can, therefore, provide one with a substantial amount of fiber. Raisins also contain acids that act as natural laxatives, hence, massively helping one’s constipation to subside.
26. Date Palms
Just like most of the aforementioned home remedies, dates contain a high amount of fiber that helps to provide relief from constipation.
27. Psyllium (Ispaghula) Husks
Ispaghula helps to soften the stool as it acts as a laxative when mixed with water. It is also a big source of fiber hence providing relief for constipation and its accompanying symptoms. For this remedy, the granules of ispaghula husks are added to a glass of cold water and this should be consumed twice a day in order to remedy the constipation.
Honey is an ideal remedy for constipation as honey has a potent tendency of stimulating the bacteria in the gut hence eventually ensuring that much more water is drawn, into the intestinal tract, to aid in relieving constipation. Honey can be taken together with regular meals and salads or it can be with a glass of milk.
Coffee, with high amounts of caffeine, aids to stimulate the muscles in the whole digestive tract. The stimulating effect that coffee has on the gut and the entire digestive system is much potent than that of water hence its efficacy, in relieving constipation, is certainly much more than that of water. Constipation also spawns from the imbalance of gut bacteria and coffee aids to improve gut microbiomes diversity.
30. Heed To The Call Of Nature
This remedy entails heading to the washrooms each and every single time one feels like pooping. This is effective since the more one stays without going to the toilet, the more that the colon absorbs more water from ones stool hence hardening it excessively eventually making the constipation even worse. This is a simple but effective mode of reducing constipation and its accompanying symptoms.
Oranges contain a high amount of fiber and vitamin C which aid to cure the constipation. This orange remedy is as simple as consuming two oranges in the morning and a further two oranges in the evening. Oranges help to stimulate the bowels. When the peristalsis is stimulated alongside all the activity therein, there is less accumulation of food in the colon hence culminating to a huge relief from constipation.
32. Avoid Lactose And Dairy Products
Avoid lactose and dairy products if you are lactose intolerant. This intolerance often causes constipation due to its disturbing effects on regular bowel movements.
Kids tend to be much more vulnerable to milk protein. However, there are some adults who are also susceptible to lactose intolerance. Therefore, a removal of dairy milk from one’s diet could assuage the accompanying symptoms of constipation significantly.
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