You Can Effectively Avoid Constipation, Easy Ways to Get Rid of Constipation Naturally?
Ever wonder why you get constipation and how you can get rid of it easily? We all experience this ugly phenomenon from time to time. However, some people experience it more often than others. Inadequate fiber and water in diet is the major cause of constipation. Another major cause of constipation is too little exercise. Any of these two factors can lead to you having constipation.
Fortunately, constipation can be treated as well as prevented and you don't even have to spend any money to do that. There are safe, gentle and natural remedies that you can use any time any day to both relieve and prevent constipation. Additionally, if you are willing and ready to make minor adjustments to your meal and your daily routine, you can effectively avoid constipation from ruining your day.
What is Constipation, Anyway?
Constipation occurs when the muscles in the colon become sluggish. This phenomenon leads to irregular movements of bowel that are mostly dry, hard, and difficult to pass. Research shows that most people will have "occasional constipation" at some point. Constipation is common when traveling and affects women more than men.
Symptoms of Constipation
If you are not sure whether you have constipation or not, below are some of the most common signs and symptoms of constipation:
- Bowel movement becomes difficult to pass
- Hard, dry and lumpy stools
- Less than 3 bowel movement per week
- Excessive straining when passing stool
How to Get Rid of Constipation Naturally?
There are some easy steps you can take to relieve constipation and to avoid them. These proven tips below will help you to relieve constipation:
1. Drink A Lot of Water
One of the major causes of constipation is inadequate water. Hence, it is logical that you will be able to relieve constipation when you drink water. When you have constipation, your stool becomes hard and dry and very difficult to pass as a result of insufficient water in your body.
It is recommended that men should take at least 3 liters or 13 cups of water per day while women should aim for at least 2 liters or 9 cups of water every day. Replace alcohols and caffeinated beverages with water when you have constipation. Taking alcohol will lead to loss of more water in your body thereby worsening your conditions.
You can as well take other fluids such as herbal tea, clear broths and juices when you have constipation. However, you should stay away from caffeinated teas.
2. Stay Away from Cheese and Diary Products
These two products contain lactose which can lead to bloating, gas and constipation to many people especially those that are lactose intolerant. Remove milk, cheese, and other dairy products from your food until you are free from constipation.
3. Eat Lots Fiber
You need laxative when you have constipation to help you pass stool. Fiber is a natural laxative that will increase the water content of your stool. When you take natural laxative such as fiber, it will help your bowel movement move more quickly and smoothly through your colon. According to experts, you need at least 20 to 35 grams of dietary fiber every day. You can find quality fiber from sources such as berries, dark leafy green vegetable such as carrots, spinach, Brussels sprouts, cauliflower, and green beans. You can as well find it from sources such as beans and other legumes such as pinto, garbanzo, lima as well as white beans.
4. Eat Prunes
Prune is a fruit with high fiber content. Additionally, this fruit contain a substance known as sorbitol, which is a sugar that helps to loosen stool and relieve constipation naturally. Sorbitol is known as a mild colonic stimulant that is very helpful in reducing the stool transit time. This substance also reduces the risk of constipation.
5. Take Castor Oil
Castor oil can be a wonderful ally when you have constipation. The function of this oil when you found yourself in this situation is that it will lubricate your bowels so that stools can be passed out much more easily. Castor oil should be taken with care. It is safe, but you should only take the recommended dosage. If you are suffering from appendicitis or intestinal blockage, ensure you see your doctor before taking castor oil. Finally, castor oil is not good for pregnant women. Note that too much castor oil can lead to some side effects such as chest pain, shortness of breath, skin rash, diarrhea, fainting and even dizziness.
6. Eat Cascara Sagrada
Cascara Sagrada has been tipped as an herbal laxative that can help you relieve constipation. This herb works by irritating the wall of the colon which makes the wall to begin contracting. Cascara Sagrada is recommended especially when you have a bad or very serious constipation. For a quicker result, you should mix this herb with other herbal laxatives.
7. Get Some Exercise
One of the reasons why constipation is on the increase nowadays is that our lifestyle allows for little or no exercise. Lack of exercise is amount the factor that leads to constipation. Most of us sit too much as result of our work. You can use exercise to smoothen the muscle in the colon. Plan to engage in some light exercise one hour after each big meal. Additionally, there are some specific workouts and stretches you can use to ensure that you don't suffer from constipation.