Pt Health Life – Although severe or chronic cases of constipation require medical attention, there are some effective home remedies that can help relieve occasional constipation…
1.What is constipation?
Constipation refers to infrequent or difficult bowel movements; can stem from many different factors, including dietary habits, dehydration, lack of physical activity or certain medical conditions…
Symptoms may include straining during bowel movements, hard or lumpy stools, bloating, and discomfort. Treatment often includes lifestyle changes such as increasing fiber intake, staying hydrated, and exercising regularly. Over-the-counter laxatives or stool softeners may provide relief in some cases. However, in cases of mild to moderate constipation, it can be overcome with home remedies.
2. Here are some easy home remedies for constipation:
1.Increase fiber intake
Fiber plays an important role in promoting regular bowel movements , by adding bulk to the stool, making it easier for the stool to pass through the digestive tract. A fiber-rich diet can help relieve constipation and promote overall digestive health.
There are two types of fiber: Soluble and insoluble. Soluble fiber absorbs water and forms a thick gel. Insoluble fiber adds bulk to stool and speeds movement through the intestines.
Add oats, barley, legumes (beans, lentils), fruits (apples, oranges, berries), vegetables (carrots, broccoli, Brussels sprouts), whole grains (whole wheat grains, brown rice), nuts, and vegetables in the diet will provide fiber for the body.
Gradually increasing fiber intake and ensuring adequate fluid intake can help prevent discomfort or bloating associated with sudden changes in fiber consumption.
Gradually increasing fiber intake and staying hydrated helps prevent discomfort or bloating associated with sudden changes in fiber consumption.
2. Drink enough water
Drinking plenty of water is essential to maintain body hydration and support healthy bowel movements. Adequate hydration will soften stools, making them easier to pass through the digestive tract .
In addition to water, other hydrating drinks such as herbal teas, soups, natural fruit juices, etc. can contribute to replenishing fluid intake. Try to drink at least eight glasses of water a day (1.5 – 2 liters) or more if you live in a hot climate or engage in physical activity.
3. Exercise regularly
Physical activity stimulates the muscles of the digestive system, promoting bowel movements and reducing constipation. Exercise increases intestinal motility, helping move stool through the colon more effectively. Even moderate-intensity activities such as walking, cycling, swimming or yoga can be beneficial in relieving constipation.
Aim for at least 30 minutes of moderate-intensity exercise most days of the week. Choose activities that you enjoy and can easily incorporate into your daily routine.
4. Use natural laxatives
Some foods and drinks have natural laxative properties that can help relieve constipation, such as aloe vera juice, Epsom salt, etc.
However, do not abuse these laxatives. Pay attention to the dosage and always consult your doctor if you feel unwell after consuming them.
5.Practice relaxation techniques
Stress and anxiety can contribute to digestive problems like constipation by affecting bowel movements and function. Practicing relaxation techniques such as deep breathing, meditation or yoga can help reduce stress levels and promote relaxation, which in turn improves digestive health.
Do gentle yoga poses that target the abdominal area and promote digestion, such as child’s pose, seated forward bend, or twists.
6. Herbal remedies for constipation
A number of herbal treatments have traditionally been used to relieve constipation and promote regular bowel movements. These herbs stimulate bowel movements, soften stools or lubricate the digestive tract. For example, Psyllium husk is a soluble fiber derived from the seeds of the Plantago ovata plant that helps absorb water in the digestive tract, forming a gel-like substance that softens stool and promotes bowel movements. Psyllium husks are available in powder or capsule form and can be mixed with water or juice for easy consumption.
