We all have experienced the discomfort of not having a good motion in the morning. But, constipation, especially chronic constipation, can have you in real problems. This condition prevents bowel movements despite your feeling heavy on the inside. However, the good news is there are some excellent constipation cures available, especially the safe and effective constipation home remedies.
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Causes of constipation
According to Dr. Paul Rousseau, of the Carl T. Hayden Veterans Administration Medical Center, Arizona, constipation is usually caused by lack of fiber in the diet, insufficient liquid intake, lack of exercise, stress, bad bowel habits and certain medications. So, if you’ve this condition don’t reach out for the much advertised laxative, since these are habit forming and can cause some side effects too.
However, there are some really safe and time-tested natural remedies for constipation available that our grandma’s been using. Let’s see what these are:
Since the stools are required to be soft, have lots of liquids. These not only help keep them soft, but also ease their passage through the colon. According to the experts, a minimum of six to eight glasses of liquid should be part of your diet. While any liquid would do, water remains the best choice!
A lot of dietary fiber is recommended to give bulk to the stool. The American Dietetic Association recommends a daily consumption of 20 to 25 grams of dietary fiber for normal adults and at least 30 grams for those who suffer from constipation. The best source of this fiber is complex carbohydrates, like whole grains, fruit and vegetables. The only downside of increasing the intake of fiber is gas, so increase it slowly to avoid the situation. On the other hand, avoid certain foods, like beans, cauliflower and cabbage. Also avoid milk, if you suspect it to be the cause of your constipation.
Exercise is not only an excellent way of keeping fit, it’s especially good for the bowels, since it helps in moving the food through the bowel faster. The best form of exercise is walking. A good 20 to 30 minutes of walk a day would keep constipation away. It’s particularly important in constipation during pregnancy, since the inner workings of most pregnant women get altered to accommodate the growing fetus. However, they should take care not to overexert.
d. Bowel habits:
Many of you, because of certain professional or other compulsions, visit the toilet when it’s convenient and not when nature calls. Ignoring the urge to defecate can lead progressively to constipation. So, for those who don’t have a morning or evening toilet routine, should visit the toilet after a meal. Eat anything and sit on the toilet for 10 minutes. This would condition your colon to follow a set routine.
Today, stress is one of the major causes of constipation. When you’re frightened or tensed, your mouth dries up, heart beats faster and bowels stop functioning. If you suspect tension is the reason for your constipation, take time to relax or take some relaxation classes.
Perhaps this comes as a surprise! A good belly laugh usually helps in alleviating the symptoms of constipation by massaging the intestines, fostering digestion, and relieving stress. So, read and share jokes with your family and friends, and get instant constipation relief!
g. Aloe vera juice:
This juice helps clean the digestive system.
Ginger tea is a great home remedy for constipation relief, as it helps start bowel movement. Yerba mate in tea form is another good alternative for constipation.
Natural remedies for constipation are a natural way of returning the balance to the body. However, if you do opt for them consult your physician first.