Constipation is when you’re having difficulty in your bowel movements or you’re experiencing it less than normal. Everybody must have experienced it once in their life and it’s not life threatening. But it could be very uncomfortable and you may have trouble in
Constipation can happen if you don’t have enough fiber or water or your diet. Being inactive or being under stress can also make you constipated. Other medications, pregnancy and eating disorders can also cause constipation.
There are a lot of medications in the market for constipation, but wouldn’t it be better if you do it the natural way? It’s healthier and free from any side effects plus you don’t have to pay a lot. Doing it the natural way doesn’t mean it’s not effective and these steps have been proven to be very effective. Below are some ways on how to relieve constipation the natural way.
Eat a Balanced Diet With a Lot of Fiber.
Don’t eat a lot of processed food because it doesn’t have a lot of fiber in it. Lessen food that’s rich in sugar and fat. Your body lacks nutrients for it to activate your bowel movement. Chew food thoroughly. Fruits and vegetables are great sources of fiber, especially corn, beans (any kind), avocados, edamame, prunes, papaya, pears, artichokes, peas, raspberries, apples, broccoli and almonds. Pasta, barley, rice, bread, oatmeal and bran cereals are also recommended foods with lots of fiber.
If you can, use psyllium husk. You need to mix two teaspoons of pysllium husk in yoghurt or milk (whatever you prefer) and soak it for a few minutes. Once the husk has taken in the liquid and swells up, it means that the husk is now loaded with all the nutrients your body needs, especially fiber. It would look gelatin-like. Once done, drink the mixture. Psyllium comes from a herb called Plantago ovata and is similar to laxatives. Based on an article about health, you can also use Glucomannan. Glucomannan is similar to pysllium, but has a lesser effect.
Drink a Lot of Fluids, Especially Water.
Water has no calories, but drinking lots of it is a great way to be healthy. Aside from that, water helps you loosen hard stools in your body. Intestines need water to digest the food that you eat. So drink at least eight glasses of water every day for you to prevent constipation and get rid of body wastes faster. Coffee is a diuretic, so avoid them if you’re constipated. Drinking coffee can make you dehydrated. Some milk products can constipate people, so check or consult on a doctor to make sure the kind of milk is right for you.
You can also drink flavored water by adding citrus or berries in your water. You can extract juice from them or use small slices. Whatever way you prefer, it’s a nice and refreshing way to replenish yourself.
Taking probiotics or good bacteria is also one way to treat constipation. However, not all people have effective results when taking them, so consult a doctor first before consuming.
Use Aloe Vera Gel.
According to a health and fitness article, using pure aloe vera gel can help you relieve the insides of your tummy, softening your stools. The gel is smooth enough to go inside your body and out of it fast.
If you have an aloe vera plant, extract its gel and use about two tablespoons and drink it. If you don’t have a plant, you can drink its juice that can be found in supermarkets. Make sure it’s all natural and doesn’t have any preservatives or unnecessary additives included in it, because it would not work as effectively.
Use Herbal Supplements.
Herbal supplements have specific and powerful ingredients to help with relief from constipation.
Use Flaxseed Oil or Olive Oil.
Flaxseed oil is very effective in constipation, many health information articles are written about them. Drink one tablespoon of the oil taken with juice, it greatly help in the digestive system process. This is usually recommended for pregnant women.
Any kind of physical activity can help reduce constipation as it speeds up the passage of the food you ate through your intestines. It would help keep your stools softer and easier to pass. Aside from preventing constipation, exercise can keep your body healthier and strengthens your muscles.
Eating a balanced diet and drinking the recommended fluids can greatly help you when you’re constipated. Taking herbal supplements, aloe vera or drinking flaxseed oil or olive oil can also help reduce constipation. Other ways to prevent or reduce constipation is by exercising regularly and going to the bathroom if you need to go.