Introduction

Constipation is a common digestive problem that has the ability to disrupt your daily routine. It’s characterized by infrequent bowel movements or difficulty passing stool. It is estimated that about 16-33% of the global population experiences constipation or its related symptoms. In this article, we will discuss seven natural remedies to relieve constipation, why you might be constipated, what to do about it, benefits of regular bowel movements, five foods that can alleviate constipation, and a lifestyle guide to preventing and treating constipation.

7 Natural Remedies to Relieve Constipation Quickly

If you’re looking to relieve constipation without the use of medication, there are various natural remedies that can help. These remedies work differently for different people so try them and see what works for you:

• Drink more water: Drinking more water throughout the day can help soften stools and encourage bowel movements. At a minimum, aim to drink eight glasses of water per day to avoid dehydration
• Increase your fiber intake: Fiber-rich foods such as apples, beans, pears, broccoli, and oats can help you soften your stool, making them easier to pass. Include more fiber in your diet gradually to prevent discomfort.
• Take a walk: Movement helps move things through your digestive tract. Try taking a 15-20 minute walk at the same time each day
• Try an abdominal massage: You can easily massage your abdomen by moving your hands in a circular motion starting from your lower right side and moving toward the left up to the ribcage
• Breathing exercises: Deep breathing can help relieve stress and also stimulate your digestive muscles to contract efficiently
• Take probiotics: Probiotics are live microorganisms found in your gut that can help regulate bowel movements. You can take probiotic supplements or consume foods like yogurt and sauerkraut that are rich in probiotics.
• Avoid processed foods: Foods that are high in fats, sugar, and salt can slow down the digestive system making constipation worse.

Why You’re Constipated and What You Can Do About It

Another approach is to address the causes of constipation and make the appropriate lifestyle changes. Here are some common causes of constipation:

• Do not drink adequate amounts of water: Water is essential for the body’s normal functioning, including digestion
• Low fiber diet: A diet low in fiber can lead to constipation since fiber helps add bulk to stool making it easier to pass
• Lack of exercise:Regular exercise helps in maintaining weight, reduces the risk of chronic diseases, and helps move things through the digestive system
• A diet high in fats, sugar, and salt: Advanced processing of food often eliminates the fiber from food making it less healthy
• Stress:Alleviating stress is another way to alleviate constipation
• Medication: Certain medications can cause constipation but you should not stop taking medications you’re on without consulting a doctor

To overcome constipation, you have to address the underlying problem. Some of the remedies to overcome constipation include drinking water, consuming more fiber-rich foods, spending more time exercising, reducing stress levels, and altering your medication routines.

The Surprising Health Benefits of Regular Bowel Movements

Regular bowel movements are important for your overall health and well-being. Here are the health benefits of having regular bowel movements

• Reduces the chances of colon cancers:A regular bowel movement can help prevent colon cancer since toxic substances in the digestive tract will rarely stay there for too long
• Normalize bowel movements:Regular bowel movements assist in normalizing bowel movements, regulating digestion, hence reducing irritation during bowel movements and abdominal pain
• Reduced risk of diverticulosis: This is a condition whereby small pouches form on the walls of your digestive tract. They usually develop over time, but it could be prevented by regular bowel movement
• Improve digestion process:Regular bowel movements aid in regularizing gastrointestinal transit by maintaining consistency. This consistency makes it easier to on the digestive tract by maintaining the required processes and chemical levels

5 Foods to Add to Your Diet to Alleviate Constipation

If you’re constipated, it’s important to adjust your diet and add the following five foods:

• Beans: The high fiber in the beans makes it a good option for people suffering from constipation
• Whole grains: These are filled with fiber making them a necessary component in diet especially with constipation
• Fruits: Eating a variety of fruits increases the consumption of fiber in the diet. Fruits such as pears, apples, and berries have a high concentration of soluble fiber
• Vegetables: Chockfull of fiber and water, vegetables such as sweet potatoes and leafy greens can flush your system of toxins
• Water: It’s not technically a food, but ensuring that you’re adequately hydrated and taking in enough water is one of the most effective ways to alleviate constipation

A Lifestyle Guide to Preventing and Treating Constipation

Here’s a guide to preventing and treating constipation:

• Drink enough water: On average, a person should drink 8 glasses of water daily. Add water to your diet or other forms of liquids
• Exercise regularly: Aim for an average of 30 minutes of exercise every day
• Incorporate fiber-rich foods: including more fiber in your diet, especially by eating fruits and vegetables, whole grains, and beans
• Reduce stress levels: Taking time to relax with your hobby or spending time with family can help to reduce stress levels
• Don’t ignore bowel urges: Regular bowel movements are essential in maintaining healthy bowel transit times and also preventing bowel complications
• Set up a routine: Setting up regular bowel patterns can help the body adjust and regulate gastrointestinal transit times

Conclusion

In conclusion, it’s important to maintain healthy bowel habits to prevent constipation. Drinking plenty of water, eating fiber-rich food, exercise, and stress reduction are all ways to prevent and treat constipation. If you have severe or chronic constipation, it is essential to see a doctor to determine the underlying causes and the necessary treatment. Additionally, trying the natural remedies for constipation relief can be a long-term solution. By incorporating some lifestyle changes, such as regular exercise and consuming a healthy diet rich in fiber, you will experience regular bowel movements.