Constipation is a common problem that can be extremely uncomfortable. All those who are affected by this issue and looking for constipation relief can only comprehend the gravity of the situation. We understand the level of discomfort people experience, which is why we’ve written this article.
To give you some relief, today we will go over the things you should look out for in order to get rid of years of constipation.
Consume Fiber-Rich Foods: The first thing you should do if you have constipation is to make sure you’re getting enough fiber.
Fiber promotes bowel movements by bulking and softening the stool. There are two kinds of plant-based foods:
The type of fibre that absorbs water is soluble fibre. It forms a gel-like substance with fatty acids, keeping stools soft.
Another type of fibre that does not dissolve in water is known as insoluble fibre. It gives the bulk and moisture of the stool.
Some examples of fibre-rich foods include:
- Vegetables (Broccoli, Turnips, Spinach, Pears)
- Fruits (Apple, Banana, Pear, Pineapple, Plum, Raspberry, Strawberry)
- Nuts and Seeds ( Cashews and Almonds, Brazil Nuts)
- Whole Grains
- Brown Rice
- Brussels Sprouts.
If you aren’t getting enough of the foods listed above, try increasing your fibre intake. You will undoubtedly notice a difference. If you are unable to incorporate fresh fruits and vegetables into your diet, you can search for natural supplements near me and receive a plethora of results from which you can purchase organic supplements.
Drink Plenty of Water: Dehydration is a major contributing factor to constipation. So, how do you stay hydrated?
There are a number of natural remedies for constipation, but this might be one of the most basic. It can aid in the movement of food through your digestive system and prevent stools from hardening.
Drink Coffee: Research shows that caffeine stimulates your digestive system’s muscles. There is no doubt that caffeine has more of an effect than water or decaffeinated coffee.
Coffee can cause colonic contractions and the gastrocolic reflex, which causes increased movement of the lower GI tract in response to the stomach stretching from eating or drinking.
Lemon Juice: A glass of lemon juice contains citric acid, which stimulates the digestive system and helps eliminate toxins. It is extremely beneficial and acts as a natural constipation reliever.
Make a daily schedule: The longer stools remain in your intestines, the more difficult it becomes to push them out. The importance of maintaining a regular bowel habit cannot be overstated.
After breakfast, go to the bathroom and see if you feel the urge to empty your bladder because the emptying reflex is most active after a meal.
Get into a Squat Position: Most people don’t think about how they sit when they poop, but it could be beneficial. Surely you’re wondering how you should sit? Read on to learn.
Squatting or using a stool can aid in the passage of your stool.
When sitting on the toilet, lean forwards with your hands on your thighs.
You should have your knees bent and your hips higher than your knees.
According to studies, when people use this technique, they move faster. Furthermore, they strain less and empty their bowels more completely when they sit on the toilet. It might be beneficial to squat to relieve constipation and prevent haemorrhoids.
Exercise Regularly: If you want to naturally relieve or cure constipation, you must exercise regularly.
It may surprise you to learn that walking or jogging can improve bowel movements by increasing blood flow throughout the abdomen.
Conclusion: Some people may laugh at constipation, but it is a serious problem. If you are experiencing the same issue, we have compiled a list of remedies above that you can try, if not all, at least some. Even though there are many other natural remedies and health supplements available, it is advised that you consult your doctor before using them.