Tips to cure Constipation

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.

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* Please note that the above information is based on the available sources on internet.  Advise consult your doctor before acting on the above recommendations.