Constipation is a common problem for many people and can be an uncomfortable experience. It causes strain on the bowels and can be painful if left untreated. It is a very common issue amongst adults and children alike, especially when you lead a routine life without much physical activity and stress. There are several reasons for getting constipated; eating less fibrous foods, dehydration, lack of water intake, excess intake of spicy and fried food, not drinking enough fluids etc. Moreover, there are many home remedies for constipation that you can use to relieve this condition naturally. Depending on the cause of your constipation and its severity, these home remedies will ease your gastrointestinal tract as well as keep your bowels healthy in the long run. Let’s take a look at the top 10 home remedies for constipation relief…
01-Have a High-Fibre Diet
Constipation can be caused by a lack of fibre in the diet. Fibre helps to create bulk in the stool and keeps things moving along in the bowel. This is why constipation relief can be as simple as switching to a high-fibre diet. The recommended intake of fibre is 25g per day, but many people fall short of this number. A high-fibre diet can help to make sure that you do not become constipated. Ideally, you should have 5 servings of fruits and vegetables every day. Whole grain bread, oatmeal, and other whole grain foods are also good sources of fibre. Increasing your daily intake of fibre can help constipation in many ways. It can cause less strain on your bowels and help move things along more smoothly. A high-fibre diet is especially important for people with IBS who are more likely to experience constipation.
02- Drink Plenty of Water
Most people who experience constipation also experience dehydration. Dehydration can cause constipation because your body will not be able to flush out toxins from the bowels properly. The best home remedy for constipation is to drink plenty of water every day. You should aim for 2 liters of water a day, especially if you are experiencing constipation. You can also add a squeeze of lemon for added flavour and extra health benefits. If you are experiencing constipation, you should increase your daily water intake. If you are not hydrated enough, your bowels may become less efficient. Not getting enough fluids can also cause bloating and make the symptoms of constipation worse. Drinking plenty of water is one of the best ways to prevent and treat constipation.
03- Take Psyllium Husk
Many people who suffer from constipation also have trouble with irregular bowel movements. Psyllium husk is one of the best home remedies for constipation because it can help to regulate bowel movements. It works by adding bulk to the stool, which makes it easier to pass. You can add it to water or juice and drink it once a day. The best part about psyllium husk is that it is a very safe and natural laxative. It is safe for people of all ages and does not cause side effects. However, you should not take it for long periods of time because it can cause a loss of important nutrients from the body. Take it for just a couple of weeks to get rid of your constipation.
04- Consume More Beans and Legumes
Legumes and beans are some of the best foods for constipation relief. They are also a great source of protein and fibre. You can add them to salads, stews, soups, or even eat them on their own. You can also make homemade bean burgers or patties to eat as a healthy meal. If you are experiencing constipation, you should add more beans and legumes to your diet. They are very high in fibre, which is what you need to combat constipation. You can also try other high-fibre foods like whole grains, nuts, seeds, and fruit. These foods will help you stay hydrated and healthy while easing constipation.
05- Try a Light Exercise Routine
Regular exercise is not only good for your health but also prevents constipation. Exercise can improve digestion and help you to have regular bowel movements. It is one of the best home remedies for constipation because it can help to relieve the symptoms of constipation. Exercising will help to stimulate your bowels and improve muscle tone. It can also help you to release stress, which can sometimes lead to constipation. You can try a light exercise routine that includes cardio, strength training, and stretching. Find an exercise routine that works best for you and your lifestyle.
06- Use Breathing Exercises
Some people experience constipation due to stress or anxiety. You can use a few breathing exercises to help ease your stress and relax your muscles. Inhaling and exhaling through your nose will help you to relax more fully. You can try counting to 10 while breathing in and out. You can also use alternate nostril breathing, which includes breathing in through your left nostril and out through your right nostril. These breathing exercises will help to calm your body and ease constipation. You should try to practice these breathing exercises every day to help you relax.
07- Abdominal massage
Abdominal massage is an ancient Ayurvedic and Chinese technique that can help to relieve constipation. It can be used by both children and adults. You can use your fingertips to massage your abdomen in a clockwise circular motion. It is important to massage your abdomen in this direction to help your bowels move in the right direction. Be sure to massage your stomach in a clockwise direction for at least 5 minutes. You can do this at home or even at work if you feel constipated. It is a great way to relieve your constipation and is also very safe.
08-Try an Enzyme Supplement
Enzymes are proteins that help your body break down food and treats. They can also be helpful in easing constipation. You can add an enzyme supplement to your diet, including it in your meals whenever possible. You can also take a supplemental enzyme to treat your constipation. These supplements are usually made from papaya or pineapple and can be found at most health food stores. You can also try an herbal constipation relief supplement. These supplements can help to regulate your bowels and ease constipation. They are great for long-term relief from constipation.
09- Try an Herbal Constipation Relief Supplement
Herbal supplements are a great alternative to medication. They can help to ease constipation and calm your bowels. They are often made from natural ingredients and are much safer than medication. One of the best herbal constipation relief supplements is Prunesquallus. This supplement is made from Prunesquallus, an herb native to South America. It can help to treat constipation by relaxing your bowels. It can also help to ease abdominal cramping and gas associated with constipation. This supplement is safe to take long-term and can be very effective in relieving constipation.
When to see a doctor for constipation
If you are experiencing constipation, you should try these home remedies to relieve your symptoms. However, you should also see a doctor if your constipation lasts more than 3 weeks. If you do not get relief from these home remedies, you should see a doctor. If you have been experiencing constipation for more than a couple of weeks, you should talk to your doctor about it. Your doctor can help you to determine the cause of your constipation and recommend the best treatment for it. He or she may recommend lifestyle changes, like a diet change or exercise routine, or suggest a treatment like laxatives.
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