Suffering from Constipation? Tips to treat it easily
The feeling of not being able to completely empty your bowels can be disgusting. It’s like you want it out of your stomach, but you simply can’t.
A lot of factors can lend its hands in causing your constipation. But do you know that by making a few simple lifestyle changes, and by trying a few home remedies, you can defeat your most hated enemy?
It’s time for you to learn a few simple tips that can cause huge changes in treating your occasional constipation.
Make room for some physical activities in your day-to-day life
If constipation has become a clingy enemy who refuses to leave your side, then trying some physical activities can work miracles to shoo it away.
Almost all of our works require us to sit down on a chair for long hours. And after a hard day at work, we hardly like to leave our bed. This leaves no space for any physical activity.
But hear this out – With a properly managed lifestyle, you can surely defeat constipation. For that, try hitting the gym for at least 4 days a week. If that is too much for you, begin with small steps.
Take out 30 minutes of a day for some intense physical activity. It can include brisk walking, running, or any other form of cardiovascular exercise. Remember, consistency is the key. Exercise stimulates contraction in your intestine and colon, regulates bowel movements, and helps to move your stool easily.
Make it a part of your routine to go to the bathroom at the same time
If you’ve not made going to the bathroom the first thing to do in the morning, then it may be the main reason for your constipation.
Keeping the stool in your stomach for a long time can cause it to harden which makes it harder for the intestines to push it down.
If it’s not possible for you to go to the bathroom every morning, schedule a different time for it. Just make sure that you hit the bathroom every day at the same time to keep the release in motion.
Keep a track of your hydration
Are you suffering from Constipation? How many glasses of water do you drink in a day? Less than 5?
That’s the reason why you feel constipated.
Not drinking enough fluids can harden your stool and make it tough to move out of your body. The cure to this is in drinking adequate quantities of fluids per day.
If you are a woman, drink about 9-10 glasses of water per day. If you are a man, make it 12-13. If you are already constipated and taking medications, ask your doctor to suggest the liters of fluid you should take per day.
You can make drinking fluids fun by incorporating other fluids like fruit juice and green tea along with filtered water. You can also try some constipation relief syrup available at your nearby medicine stores.
Eat foods that are high in fiber
Eating high fiber foods such as bananas, avocado, beans, berries, and apples are easy to digest and can provide you relief in dealing with mild cases of constipation.
If you are dealing with constipation or want to save yourself from getting it in the future, it’s essential for you to include both Soluble and Insoluble fibers in your diet. While soluble fibers help in keeping the stool soft, insoluble fibers work to keep your stool moving easily through the digestive system.
Apart from adding plenty of fruits, vegetables, and whole grains, you can also include daily fiber supplements such as psyllium husk in your diet.
A few spoons of Coconut Oil can lubricate your intestines
Just a few tablespoons of edible coconut oil can cancel your chances of suffering from constipation.
Coconut Oil acts as a natural lubricant for your intestines. This means easy movement of stool and no constipation.
You can try gulping 1-2 tablespoons of Coconut Oil. If you are unable to do that, then try mixing it in your coffee or use it as a dressing for your salad.
Start maintaining a healthy diet
The key to salvation from constipation lies in maintaining a proper diet, one that features complete meals and a healthy combination of green vegetables, protein, and carbohydrates.
It helps you with the proper digestion of food, and it is a key element to get rid of constipation. However, if you do not have food at the right time and intervals, there will be no upside to maintaining a healthy diet.
You should also balance your diet with a lot of fluids– juices, water, and other protein supplements. And, there are certain things, which you should definitely avoid to ensure the nutrition content in your diet – red meat, unhealthy portions of chicken or fish, potatoes, etc. Most of these foods are hard to digest and hence can prove to be problematic for you.
Did you know that coffee could be a great remedy?
It has been proven that coffee can be one of the best remedies for constipation, and it actually urges people to go to the washroom. The most important reason behind it is that coffee helps in the stimulation of the muscles in the intestine.
This is one of the reasons why many people prefer to drink black coffee in the morning, before going to the washroom. A study showed that soluble fibers in the coffee help in the stimulation and balance of gut bacteria, which prevents constipation.
Further, a statistic also reveals that the effect of coffee on constipation is 60% greater than that of water and 23% greater than that of decaffeinated coffee.
Prunes – the best home remedy for Constipation
Prunes are undeniably one of the best remedies for constipation, and the best part is that it is readily available in the market. Prune and Prune juice are both great stimulators for bowel movement, and you can make it a part of your daily diet.
Prune contains natural sorbitol, a sugar alcohol that is a primary ingredient in most of the laxatives in the market. So, if you are not too fond of medicine, this is your natural medicine. If you want to make the most of it, consume close to 7 medium prunes, twice a day!
Dairy Products may not be compatible with your body
If you are diagnosed with lactose intolerance, you need to stop having milk, at all costs. However, if you are not diagnosed and it still causes problems, then you need to consult a doctor about it.
It is better to stay away from milk, as it stimulates the intestines to not support bowel movement. Also, there are lactose-free options available, which can help you through this difficult ordeal.
The usual remedy is to remove milk completely and replace it with calcium-rich food like chia seeds, Almonds, Tofu and Sunflower seeds, etc., which can be a great substitute for milk.
Book an appointment with your Doctor
If you try the tips mentioned above, you will definitely feel some relief from your constipation. But if even these tips prove to be unsuccessful in treating your problem and you are suffering from long term chronic constipation, chances are it’s a result of some underlying and untreated health condition. In such cases, it’s better to visit your doctor and seek expert advice.