by Many people deal with constipation on at least one occasion. If you have a sudden diet change, become inactive, get stressed out, or aren’t drinking enough water, you may find it both annoying and painful. It’s good to know that you can find natural solutions for constipation before taking strong medications. This is how to address it carefully, using home remedies that help your body operate normally.
Drink More Water, It Helps
Many people who suffer from constipation do not realize that hydration is very important. When your supply of water is low, your colon collects more water from your stool, making the bowl movements tough to pass. Keeping yourself hydrated by drinking water will help your organs function well. Get into the habit of drinking water every now and then. Taking a glass of warm water in the morning, especially with a drop of lemon, may encourage your digestive system and prompt you to pass stool.
Load Up on Fiber-Rich Foods
Having fiber in your diet helps with proper digestion. It helps make your stool bigger and eases how it moves along the intestines. Soluble and insoluble fiber help the body avoid constipation. Eat apples and pears among other fruits, broccoli and carrots among other vegetables, whole grains, beans, and chia and flax seeds to get your fiber. It helps to slowly include more fiber in your diet and make sure you drink water along with it to stop gas problems.
Get Moving: Exercise Matters
Being physically active encourages your digestive system to keep working well. Moving your body helps you move your bowels as well. A short walk for 20 to 30 minutes every day can greatly improve your wellbeing. Stretches or easy yoga poses that mainly work the abdomen can also be very effective. Taking part in movement every day aids digestion and improves your well-being and feelings.
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Try Natural Laxatives (With Caution)
Certain foods and drinks made of natural ingredients may have gentle laxative properties and help relieve when you feel constipated. Because prunes and prune juice provide fiber and sorbitol, they are traditionally used as options to reduce constipation. Aloe vera juice and some herbal teas, for example, peppermint or senna, might encourage you to use the toilet. Still, they should only be used when necessary, and excessive use of senna should be avoided, as it may form a habit.
Massage Your Abdomen
Soft strokes to the abdomen massages can kinesthetically help your digestive process. Use light strokes to massage your belly in a clockwise order, this is the way your intestines work. Focus on the lower left area of your abdomen, since this part holds the descending colon. This may encourage moving and push out any trapped air or stress in the body.
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Watch for Triggering Foods
Some foods can make constipation worse for few individuals. Eating a lot of processed foods, too much red meat, and more than usual dairy products or foods fried in oil can slow down how quickly the food is moved through our systems. Should you see an increased risk of symptoms after eating particular types of food, write it down and change your diet. People can usually notice a positive difference when they eat mostly whole, plant-based foods.
Consider Probiotics
Probiotics contain good bacteria that support proper balance in your digestive system. They may help improve how well foods are digested and how often you have to go to the bathroom. There are probiotics in fermented foods including yogurt, kefir, sauerkraut, kimchi, and miso. If you don’t include many yogurts or sauerkraut in your meals, probiotic supplements may be a good alternative.
When to See a Doctor
Occasional constipation isn’t a reason to be concerned, but you should keep an eye on your body anyway. Should you skip a bowel movement for over a week or experience pain in your stomach, and notice blood in your stool, you should talk to a medical professional. Chronic constipation may be the sign of a problem that should be examined.
Final Thoughts
Even though constipation may be uncomfortable, there are steps to overcome it. Drinking more water, increasing your fiber intake, getting exercise, and setting a routine to go to the bathroom usually helps correct these problems. Be kind to your body and give it all the relaxation it requires. Relief may come to you through just a couple of healthy daily actions.
