Contributed by – Krushna Charan
Constipation is among the most common gastrointestinal disorders that nearly everybody experiences sooner or later. It is estimated that nearly 22 per cent of India’s population suffers from constipation. Constipation is a condition for not defecating regularly or finding it hard to defecate when desired. It is so prevalent that it has been considered endemic in the elderly population. There are not only numerous likely reasons for constipation but also numerous treatment alternatives. We are going to explain what is constipation and what are the natural remedies for constipation.
What causes constipation?
The main function of the colon is to absorb water from the food waste created by your digestive system. The muscles of the colon eventually push the waste products or stool to eliminate through the rectum. The stool remains hard if it stays too long in the colon and difficult to pass through the rectum. It causes constipation which creates severe problems in your health.
What are the symptoms of constipation?
Each person’s definition of normal bowel movements may be different. Some individuals go three times a day, while others go three times a week. However, you may be constipated if you experience the following symptoms:
- Fewer than three bowel movements a week
- Passing hard, dry stools
- Pain during bowel movements
- A feeling of fullness, even after having a bowel movement
- Experiencing a rectal blockage
[Also read: 7 ways to avoid digestive problems]
Natural remedies for constipation
People may experience constipation due to their sedentary lifestyle, irregular eating habits, and if they are undergoing treatment and are on medication. It can be cured with natural remedies that may give you instant or long-lasting relief. Here are some of the natural remedies that can work against constipation.
- Stay hydrated: It is the most common way to prevent constipation. It is essential to drink enough water and remain hydrated. Water increases the bowel movement and softens the stool. Drinking sparkling or carbonated water may be a better option to prevent constipation, which includes soda water, seltzer water, and club soda, etc.
- Exercise regularly: Regular exercise can improve your sedentary lifestyle and reduces the risk of many diseases. Exercise controls the blood flow and oxygen delivery to different organs. Surya namaskar is one of the best exercises that can reduce the risk of constipation.
- Eat enough fibre: If you have constipation, your doctor may advise you to take fibre in your diet. There are two types of fibre: soluble fibre absorbs water, which helps to keep your stool delicate; insoluble fibre adds mass to your stool, which helps it to move through your digestive tract easily.
- Take more probiotic foods: Probiotic foods are good for chronic constipation. It will balance the bacteria in your gut and help prevent constipation. Probiotic foods like yoghurt are helpful for gut movements and make the stool easier to pass.
- Eat magnesium-rich foods: Magnesium-rich foods help to soften the stool and prevent constipation. You can also take magnesium supplements after taking the advice of your doctor.
- Coconut oil for constipation: Coconut oil is one of the best natural remedies for constipation because it contains medium-chain triglycerides which can lubricate your intestines and prevent constipation.
- Drink Coffee: Coffee can help to prevent constipation by stimulating the muscles in the gut. It also contains soluble fibre which can help balance the gut bacteria and reduce constipation.
[Also read: Ways to avoid digestive problem]
Tips to prevent constipation
These tips may help you to prevent constipation:
- Avoid eating junk foods
- Quit smoking
- Avoid dairy products
- Make a schedule for bowel movements after eating
- Maintain a constipation diet
- Avoid constipation causing foods such as white bread, red meat
- Stop alcohol consumption
If you have constipation for a long time, you should consult your doctor and go for a regular health checkup, otherwise, the constipation problem may lead to problems like haemorrhoids, faecal implications, or anal fissures.
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