Home remedies to relieve constipation are many to try. A lot of natural methods can be used to relieve constipation.
It is easy to do in your home and it's very effective in relieving constipation. However, before talking about home remedies to relieve constipation, First, we will talk about constipation.
Definition of constipation
Constipation is an uncomfortable condition of difficulty passing stool.
This condition leads to excessive straining and a lot of time spent on the toilet.
Being constipated means that your bowel movements happen less than normal.
The normal period between each bowel movement varies from one to another.
Some people have them three times a day, while others have just a few a week. More than 3 days without movement is usually too long, But after 3 days, your stool gets harder to pass.
What is defecation
Is an important biological process to keep healthy. Typically, an individual will need to pass 3 or more bowel movements/per week.
Some people go to the toilet two or three times per day. Constipation occurs when the fecal matter hardens in the colon, and it becomes difficult to have bowel movements.
Constipation can affect all age groups especially, pregnant and adults older than 60 years.
Causes of constipation
Are variables including;
- Changing diet or lifestyle routines such as changing your eating habits.
- Dehydration (lake of liquids drinking).
- Eating food with low fiber such as fruits, vegetables, and cereals…
- Hormonal changes.
- Spinal injuries.
- Immobility or lack of exercise.
- Muscle problems.
- Eating a lot of dairy products.
- Not being active.
- Resisting the urge to poop.
- Overuse of laxatives.
- Eating disorders
- Excess calcium in your blood ( hypercalcemia).
The symptoms of constipation
Is characterized by:
- Difficulty or pain during stool passing.
- Feeling that not all stool has passed.
- Hard, dry, or lumpy stools.
- Fewer than three bowel movements a week.
How can I get rid of constipation quickly
- It is important to have two to four glasses of water per day unless there is a medical reason to decrease the amount of water you drink.
- Always, have a warm drink, especially in the morning.
- Add fruits, vegetables, and legumes to your dietary intake.
- Eat prunes and bran cereal.
- Do more exercise regularly most days of the week ( at least 30 minutes/ day)
- Prevent dairy products (they can constipate some people).
- Go to the bathroom as soon as you feel the urge
Protection of constipation
You can treat yourself and protect yourself from being constipated by changing your diet and lifestyle.
If these changes don't help you and the problem continue, you should see your pharmacist.
Natural home remedies to relieve constipation
There are many natural ways to help relieve symptoms of constipation people can do it in their own homes and most of them are supported by science.
Here are some effective natural home remedies to relieve constipation which can be done easily while you are staying home.
1- Drink more water
One of the most important home remedies to relieve constipation. A person with constipation should try to drink more water, as hydration can make a constipated person.
So to prevent this, you must drink enough water ( 6-8 glasses of water/ day) and stay hydrated to keep stool soft and bowel movements more frequent and comfortable.
Also, it is advisable to drink some carbonated water, as it can help constipated people to rehydrate and get things moving again.
So be careful that dehydration and drinking small amounts of water can cause constipation while drinking enough water is effective in relieving constipation.
2- Increase your dietary fiber supplement
One of the important home remedies to relieve constipation is dietary fiber intake.
Doctors always advise constipated people to eat more fiber to treat constipation ( 25-30 gm daily).
This is because if you increase your fiber intake, the bulk and consistency of bowel movements will increase.
So it makes the stool easier to pass, especially soluble non-fermentable fiber, for example, that is present in oat bran, nuts, seeds, beans, peas, lentils, and some fruits and vegetables.
3- Do more exercise
Doing exercise is one of the most effective home remedies to relieve constipation, it helps stool move and maintains healthy bowel movements.
Some studies agree that exercise treats constipation, as it helps in moving food in the bowels more and increases bowel movements.
Try doing some gentle exercise such as going for regular walks, swimming, cycling, or jogging.
Exercise is from home remedy to relieve constipation which reduces symptoms of constipation in some people.
4- Drink coffee
Some studies found that coffee is one of the home remedies to relieve constipation.
This is because coffee stimulates the muscles in the digestive system, also coffee may contain small amounts of soluble fibers that help in preventing constipation.
5- Using natural laxatives
Which are higher in fiber and so it is a beneficial natural laxative.
This might be the ideal instant Indian home remedy to relieve constipation.
They are also good sources of fiber and help with the stimulation of good bacteria.
It is considered instant constipation relief when soaked in warm water. It has high fiber content and it is highly recommended.
It is also known as the best home remedy to relieve constipation in kids.
So you can include it in your daily diet to improve your digestive system.
7- Lemon water
It is helpful to factor in stimulating the digestive system as it contains citric acid.
That's why many people consider it one of the most effective home remedies to relieve constipation. Also, it can flush toxins from the body.
You can take a glass of water and squeeze the fresh lemon juice into it every morning, you will take a good result.
Also adding lemon to your tea is an ideal home remedy to relieve constipation.
8- Ginger tea
It is one of the ideal home remedies to relieve constipation as it stimulates digestion through the hot water in it.
9- Healthy fats
Foods that contain healthy fats help lubricate your intestine and help offer natural constipation relief. You can include foods like nuts, olive oil, and avocados in your daily diet as they act as natural home remedies to relieve constipation.
What shouldn't be done in constipation
You shouldn't strain very hard if you are constipated. As straining can lead to a prolapsed rectum, rectal bleeding, or rectal pain and pressure.
When to search for medical help
Constipation can go away on its own. If home remedies to relieve constipation don't produce bowel movements within a week or two, an individual may need to seek medical attention.
Untreated constipation can lead to an impacted bowel. It can be a symptom of a greater health concern.
If you haven't had a bowel movement within a two-three weeks period of time, ask your doctor for help.
As it may be associated with other addiction symptoms such as:
- Severe pain
- Blood in the stool
- Loss of appetite
- Weight loss
- Nausea and vomiting
Being unable to pass stool is an uncomfortable and dangerous case.
This is what is called constipation. It affects all ages, especially pregnant.
It is caused by making diet changes and lifestyle, water efficiency, low fiber intake, cancers, immobility, eating a lot of dairy products…..ext.
Some easy home remedies to relieve constipation are recommended as walking, exercising, drinking fluids, and eating high-fiber foods in your diet such as (fruits, vegetables, and grain bread) also drinking coffee, eating laxatives such as figs, kiwi, and bananas which can help you to relieve constipation.
If these remedies cannot help you get unconstipated within a week or two, a doctor's help is recommended.
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