Tips to cure Constipation
Constipation is such an
incredibly common problem that almost everyone suffers from it at one or the
other time. People may experience
constipation due to the foods they eat or avoid, their lifestyle choices,
the medications they take, or the medical conditions they have. For many, the
cause of their chronic constipation is unknown. This is known as chronic
idiopathic constipation.
Constipation is characterized by
the symptoms i) fewer than three bowel movements per week; ii) hard, dry, or
lumpy stools; iii) difficulty or pain when passing stools; iv) a feeling that
not all stool has passed etc. Constipation
can have a serious negative effect on quality of life, as well as on physical
and mental health.
Some of the natural home remedies
to relieve constipation are given below:
1. Drink more water: Being dehydrated regularly can make a
person constipated. To prevent this, it is important to drink enough water and
stay hydrated. When a person is
constipated, they might find relief from drinking some carbonated (sparkling)
water. This can help them rehydrate and get things moving again. Some studies have found sparkling water to be
more effective than tap water at relieving constipation. However, drinking
carbonated drinks such as sugary soda is not a good idea, as these beverages
can have harmful health effects and may make constipation worse.
Some people with irritable bowel
syndrome find that carbonated drinks worsen their symptoms, so these
individuals may wish to avoid sparkling water and other carbonated drinks.
2. Eat more Fiber: To treat constipation, doctors often
tell people to increase their dietary fiber intake because increasing
fiber intake increases the bulk and consistency of bowel movements, making them
easier to pass. It also helps them pass through the digestive system more
quickly.
In fact, one 2016 review found
that 77% of people with chronic constipation benefited from supplementing with
fiber. However, some studies have found
that increasing fiber intake can actually make the problem worse. Others report
that dietary fiber improves stool frequency but may not help with other
symptoms of constipation, such as stool consistency, pain, bloating, and gas. This
is because different types of dietary fiber have different effects on
digestion. There are many different
dietary fibers, but in general, they fall into two categories: insoluble fibers
and soluble fibers.
Insoluble fibers — present in
wheat bran, vegetables, and whole grains — add bulk to stools and may help them
pass more quickly and easily through the digestive system.
Soluble fibers — present in oat
bran, barley, nuts, seeds, beans, lentils, and peas, as well as some fruits and
vegetables — absorb water and form a gel-like paste, which softens the stools
and improves its consistency.
To prevent constipation, people
should aim to consume a mix of soluble and insoluble fibers. The total
recommended fiber intake per day is 25 grams (g) for females and 38 g for males.
3. Exercise more: Various research studies have reported
that exercise could help improve the symptoms of constipation. Studies have linked sedentary lifestyles with
an increased risk of constipation. Because of this, some healthcare experts
recommend increasing exercise to get the stool moving. That said, not all studies agree that
exercise treats constipation. Therefore, more research is needed.
Try doing some gentle exercise —
such as going for regular walks, swimming, cycling, or jogging — to see if it
helps.
4. Take herbal laxative:
Senna is a popular safe and effective herbal laxative that helps treat
constipation. It is easily available in both oral and rectal forms. Senna contains plant compounds called glycosides,
which stimulate the nerves in the gut and help speed up bowel movements. Doctors consider Senna safe for adults for
short periods of time, but people should consult a doctor if their symptoms do
not go away after a few days.
Doctors usually do not recommend
Senna for pregnant women, those who are breastfeeding, or people with certain
health conditions, such as inflammatory bowel disease.
5. Try magnesium citrate: Magnesium citrate is a popular
home remedy against constipation. It is a type of osmotic laxative that people
can buy over the counter. Taking
moderate amounts of magnesium supplements can help relieve constipation. Doctors
use higher dosages to prepare and clean out the bowel before surgery or other
medical procedures.
6. Relaxation and posture: Not being able to have a bowel
movement when desired can be stressful. Straining or forcing the body to pass
stool is not healthy, so trying to relax and take enough time can help. Raising the knees above the hips can make it
easier to poop. Resting the feet on a block or stool when sitting on the toilet
is one way of raising the knees.
7. Coffee: Some research suggests that coffee may
help people to have a bowel movement.
A study suggests that
decaffeinated coffee was linked to a reduced time to a bowel movement after
bowel surgery and that caffeinated coffee may have a laxative effect on some
people. It is not clear why coffee has
this effect but drinking a cup may help a person pass stool.
8. Flaxseed oil: A study found flaxseed oil to work well
in treating constipation. People taking part in the research took 4 millilitres
(ml) of flaxseed oil per day. People can
take flaxseed oil as a supplement that usually comes in capsule form.
………..
* Please note that the above
information is based on the available sources on internet. Advise consult your doctor before acting on the
above recommendations.
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29 Jan, 2024
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