Constipation also known as costiveness or dyschezia refers to trouble with passing stools. This condition occurs due to any disturbance in the digestive tract that is infrequent. The normal length of time between bowel movements ranges widely from person to person. Some people have bowel movements three times a day; others, only one or two times a week. Going longer than three days without a bowel movement is too long. After three days, the stool or feces become harder and more difficult to pass this all problems come under constipation.
It is known that people whose diets include a good quantity of fiber are significantly less likely to suffer from constipation. Foods lows in fiber are high fat foods, such as cheese, meats, and eggs. If you consume them, make sure you are also eating enough fruits, vegetables, and whole grains which are rich in fiber. Some of the symptoms to look for are bloated sensation, feeling of coating on the tongue, excess gas in stomach, bad breath…
How to prevent constipation?
Constipation is a common problem in every one from a child to an adult. You can prevent this by including or making diet and lifestyle changes like taking enough of fiber, fluids….
Fiber
Choose lots of high-fiber foods, including fruits, vegetables, beans, and whole-grain cereals and breads. Aim to consume 20 to 35 grams of fiber daily. Eating more fiber will keep your bowel movements regular because it helps food pass through your digestive system more easily. Foods high in fiber also make you feel fuller for longer.
Move around
Walk twice a day, for up to 15 to 20 minutes at a time, if you’re physically able.
Fluids
Drink eight 8-ounce glasses of fluids everyday to avoid dehydration and steadily increase your intake when you are exercising or when it is hot. Try to cut back on the amount of caffeine, alcohol and fizzy drinks that you consume.
And drink 8 ounces of warm or hot liquid about 30 minutes before your normal time for a bowel movement.
Exercise
Engage in regular physical exercise, such as walking, biking or swimming, to help stimulate intestinal function. Do at least 150 minutes of physical activity every week it not only will reduce your risk of becoming constipated, but it will also leave you feeling healthier
Home remedies to treat constipation
Lemon juice
A warm glass of water with lemon and salt, first thing in the morning not only acts as a cleansing agent for the intestines, the salt content helps in quick and easy passage of stool. All you need to do is mix one teaspoon of lemon juice in a glass of warm water. Add a pinch of salt to the solution. Drink this juice on an empty stomach to relieve constipation.
Flax seeds
Flax seeds are known for their fiber content, and can very well help you when it comes to constipation. You can mix flax seeds in your cereal every morning or just have a handful with warm water early in the morning.
Olive oil
In the morning consume one tablespoon of olive oil. It works best on an empty stomach, so have it before you eat anything else. If you forget, wait until later when you haven’t eaten for a while. You can mix it with a little bit of lemon juice if you like to lighten the flavor.
Orange
Oranges are not only a great source of Vitamin C but also have a large amount of fiber content. Eating two oranges everyday, once in the morning and once in the evening can provide great relief from constipation.
Fennel seed powder
Take 1 glass warm water and Add ½ tsp fennel seed powder mix well.Drink at bedtime.
Bacteria is necessary
For our digestive system to work efficiently a healthy gut flora is very important, specifically in those times when our stomach is pounded by different types of processed sugars and foods. Constipation can be prevented or its severity can be lessened by working, keeping the good bacteria inside our body strong and in plenty of number. There are plenty of methods for the good bacteria to flourish, one of the simplest method is to drink a cup of yogurt, filled with probiotic, along with breakfast and during the day time.
You will need…
- 1 to 3 cups of plain yogurt
Directions
- Along with breakfast have a cup of yogurt, and then have it with snacks or on its own all throughout the day.
Dandelions
Dandelions are considered to be a very annoying kind of weed, but when it helps in curing your constipation then you may look at it from a different point of view. Dandelions are a gentle laxative along with being an effective detoxifier due to its constituents. Having a cup of dandelion tea is very much effective for those having constipation due to in-activeness or due to consuming a whole lot of processed food (though just having a cup of dandelion tea doesn’t mean that exercise or eating healthy is not needed!).
You will need…
- 1 to 2 teaspoons of dried dandelion leaves
- 1 cup of hot water
Directions
- In a mug put 1-2 teaspoons of dried dandelion leaves and pour hot water in the mug. Cover it up and wait for 6-10 minutes for it to be steep. Drink a cup of dandelion tea 3 times a day.
Don’t forget the prunes
Prunes or prune juice are one of the most classic cures of constipation. The fruit is a natural laxative containing a very large amount of fiber and also sorbitol. Sorbitol is a natural carbohydrate the cannot be easily ingested so it draws a high amount of water while passing through the intestines thus adding bulk to stool making it soft. Too much of sorbitol though causes gas and can soften the stool too much.
You will need…
- Prune juice, 2 glasses
Directions
- To help with your constipation drink one glass of prune juice during the morning and during night. It will probably start working within few hours of drinking. It is important for one glass to pass through the intestines before drinking a second glass as too much of it may risk diarrhea. Instead of drinking the prune juice, you can eat many prunes if you want.
Epsom salt
Epsom salt is considered to be a very effective in curing constipation for mainly two reasons. The first reason being the salt extracting water from its surrounding which make the stools soft thus it becomes easier for the stools to pass. And the second is the magnesium which is present in Epsom salt which increases the bowel muscles contraction again making the passing of the stools easier. Table salt is also useful for the extraction of water but it doesn’t have magnesium which is in Epsom, so Epsom salt is a better option.
You will need…
- 2 teaspoons of Epsom salt (for adults) or ½ teaspoon (for children)
- 1 cup of water or fruit juice
Directions
- Mix 2 teaspoons of Epsom salt in 1 cup of water or fruit juice if it is for children then it should be only ½ teaspoon of Epsom salt and drink the whole cup. If within four hours of drinking there is no signal of the movement of the bowels then you can have another cup of the solution.
Aloe
Aloe is mainly known for soothing minor cuts and burns, but only few knows that it can soothe you stomach also. It is considered that the best way to use it is from the plant, the pure aloe vera gel. The gel which is taken straight from the plant is concentrated more than the commercialized aloe juice, so do not use any more than 2 tablespoons. Drinking aloe juice will give the same results in case you don’t have the plant.
You will need…
- 1 cup of aloe vera juice or 2 tablespoon of aloe powder.
Directions
- You can the pure aloe gel with fruit juice and have it in the morning, or you have another choice to drink one cup of aloe vera juice as per your need.
Establish a routine
Not only puppies but potty schedules are humans also as it is a great method of curing and preventing constipation. If you maintain a routine of when you will use the bathroom then it will help in regulating your bowel movements too. 1–3 times a day take 15 minutes from your whole day and take all the time you need, even when nothing happens at all. Just make it sure that you are relaxed and soon your body will catch up to your routine.
