A lot of people deal with constipation regularly, and how to get rid of constipation has permanently topped their to-do list. It compromises our detoxification process and could lead to chronic diseases or complications if left unchecked.
One of the contributing factors to the constipation problem is that a lot of people are not comfortable with talking about their bowel movements. The fact that chronic constipation can have a massive effect on how you go about your daily life makes it an issue you cannot afford to ignore. You are constipated if you strain or feel pain while passing stools, have bowel movements that weigh too little, or have less than three bowel movements per week.
What Causes Constipation?
There are so many reasons you could be constipated and they include: a sudden change in diet, having a diet high in processed food and added sugar, a low-fiber diet, living a sedentary lifestyle, resisting the urge to have a bowel movement, not drinking enough water, stress, and an imbalance in gut bacteria. Constipation may also be the side effect of taking certain medications like opioids and antidepressants.
How to Relieve Constipation
Deciphering the exact cause of your constipation will go a long way in finding a treatment that works for you. Drugstore medications like Miralax and Colace are super convenient, but the issue is that they only offer a short-term solution, and may cause serious side effects like nausea and drowsiness.
More often than not, bad lifestyle and dietary habits are the culprits; and for this reason, a few natural changes to your dietary habits can help relieve your constipation symptoms. Here are a number of natural and home remedies for constipation.
Increase your fiber intake
Fiber does not get broken down as it passes through the digestive system, therefore it adds bulk to your stools, and this speeds up the digestive process. It also helps your stool retain its water content so that it does not become hard.
There are a lot of choices for foods that are high in fiber, and some of the best options include green leafy vegetables, wholegrain breakfast cereals, seeds (especially Flaxseeds which are rich in fiber and healthy omega-3 fats), nuts, figs, oatmeal, whole-meal bread, and wholemeal pasta. Try to eat at least 20 – 35 grams of these every day, as they are all foods to help constipation. High fiber cereal should be used in moderation as they can lead to bloating and cramping.
Sticking to a high fiber diet not only relieves your symptoms, it also prevents constipation in the long term.
Drink a lot of water
Dehydration is one of the most common causes of constipation. Your colon absorbs water from your stool; therefore it will become dry and hard if it takes you a long time to have a bowel movement, making it a whole lot more difficult to pass. The key to fixing this is to always keep your body properly hydrated.
Stay away from alcohol and sodas that will dehydrate you, and aim for about 8 glasses of water every day. Staying hydrated is one of the best home remedies for constipation in adults.
Leading a sedentary lifestyle is considered to be a major risk factor for constipation, mostly among the elderly. Physical activity makes it easy for stool to pass through the large intestine faster and what’s more, it is good for overall health.
Prune and prune juice
Prunes are considered to be one of the most effective natural remedies for chronic constipation pain. High in fiber and sorbitol (a type of sugar alcohol), prunes soften bowel movements by attracting more water to the digestive system.
While they might not be the tastiest of all the options, they are certainly effective.
Have a regular routine for your bowel movements
Try to avoid straining whenever you need to pass a stool, as this could cause hemorrhoids or anal fissures that narrow the rectum. Adhere to a regular time preferably somewhere comfortable, and your body will settle into a pattern. Also, never resist the urge to go to the toilet, because this could potentially worsen your constipation symptoms.
Stress is known to cause constipation, so making sure to avoid it will bring you a lot of relief and prevent constipation in the long term. The nervous system, which responds to stress, is in charge of the colon so it makes sense that controlling stress will, in turn, put the colon under control. Find methods and activities to ease stress in your life, and your digestive system will thank you for it.
Find the right position for your bowel movements
If your toilet system is too high, you are most likely going to strain a lot when passing a stool, because the angle is not natural. Squatting is the natural position for bowel movements as the best position for passing stools with the least amount of effort is with knees way above your hips.
Putting a little chair underneath your feet while you use the toilet will allow you to pass stools a lot more freely.
So there you have the answer to your question, how to get rid of constipation. Here’s how to get a yoga teacher training in India, Rishikesh.