Constipation is quite common these days, and many of you may experience this because of the consumption of certain foods that need to be avoided for a healthy lifestyle. Most of the time, certain medications cause trouble for the digestive system and increase constipation issues. Here in this blog, we are going to share the easiest and effective methods to relieve constipation. Constipation can have a severe negative effect on physical and mental health as well. Have a look
Avoid Dairy Products
People who get constipated often should avoid dairy products in their diet. Such products may block you up, so cheese and milk need to be avoided. We are not saying to give up on dairy products, consume less, and change your lifestyle choices. Add yogurt as probiotics in your diet because it has good bacteria, effective for the digestive system. It can help you in relieving constipation.
Make sure you are keeping yourself hydrated because dehydration can make a person more constipated. It’s essential to drink enough water and stay hydrated. A constipated person finds relief in sparkling water. It has been found in various studies where sparkling water can relieve constipation and help people with chronic idiopathic constipation. We don’t allow carbonated sugary drinks, which is not a good idea because such beverages are harmful for health and worsen constipation.
Take More Fiber
Constipation can be treated with more fiber intake, and increased fiber would help to increase bowel movements. Fiber makes stool easier to pass and helps to relieve the digestive system quickly. Increased fiber intake makes the problem worse and improves the stool frequency, but you won’t relieve other symptoms of constipation such as bloating, gas and stool consistency. Soluble fibres and insoluble fibers should be taken. Soluble fibers are present in oat bran, barley, nuts, seeds, beans, lentils and peas. Non-fermentable soluble fibers such as psyllium are the best thing to treat constipation.
Go For Workout
Exercise helps to improve the constipation symptoms because a zero workout routine increases the constipation risk. Numerous healthcare experts suggest increasing the exercise routine to make it easier for bowel movements. Exercise helps to improve digestive systems, with vigorous exercise such as jogging makes symptoms worse.
Take Probiotics Supplements
Few people have chronic constipation with an imbalance of bacteria in the gut system. Probiotics help to prevent chronic constipation and these bacteria are helpful to treat the gut system. Make sure you people have consumed probiotic foods to improve the balance and to avoid constipation. Take probiotic supplements for 2 weeks to treat constipation because it will increase the stool frequency and stool consistency. Eat probiotic supplements or probiotic-rich foods to help with constipation.
Take Magnesium Citrate
Magnesium citrate is one of the effective home remedies against constipation. Take moderate amounts of magnesium supplements to relieve constipation. Doctors give high doses of magnesium citrate to improve the bowel movement before surgery or other medical procedures.
Don’t Eat Fast Foods
Are you one of those who overeat fast foods? We all have busy lifestyles and eating fast food is the solution to eating on the go. Ready-made meals are convenient but affect digestive health. Fast foods are low in fiber, which cannot move food through the system and slows down the digestion system. Fried foods are full of fat and hard to digest and make your stool so hard and dry that it causes trouble for you to pass.
Avoid Sweet Desserts
Many of us can live without sweet desserts. Although it is occasional, having cookies, pastries, and other treats with sugar are low in fiber and fluids but high in fat. If you have trouble keeping bowel movements moving, then leave sweet desserts because they will not give you anything but affect the digestive system.
Don’t Take Alcohol
Alcohol affects our bodies in several ways and causes constipation. Alcohol causes dehydration and increases constipation because the body needs water for stool to get absorbed. It’s essential to keep yourself hydrated and avoid Alcohol. People who are addicted to Alcohol need alcohol addiction treatment. Various types of treatments are available to reduce alcoholism, so make sure you take any of the treatments to make your lifestyle better. Alcohol and drug addiction can trigger so many health issues.
There are so many veggies high in vitamins but low in fiber. Add broccoli, carrots, baked potato with skin, peas and sun dried tomatoes for improving the digestive system health. Spinach has 1 gram per cup of raw leaves, so make sure you avoid veggies in your diet.
People who consume coffee would have sorted out the issue of constipation quickly. Coffee contains a small number of soluble fibers that prevent constipation by simply balancing gut bacteria. Coffee relieves constipation by stimulating the muscles in the gut system. Bowel stimulating qualities in caffeine would be much stronger for people with irritable bowel syndrome.
Take prescriptive laxatives
Laxatives are very much effective in relieving constipation. Ask your doctor they would definitely suggest you an appropriate laxative for this. These would have included bulking agents, stool softeners, stimulant laxatives and osmotic laxatives. Avoid taking these laxatives regularly without the doctor’s permission.
Eat Kiwi Fruit
Kiwi fruits are high in fibre and require help in digestion. These fruits would be the best option for natural laxatives that need to be tried.
Senna, An Herbal Laxative
Senna is a plant, and its leaves and fruits are a natural laxative. It is widely used in various forms, such as tablets or liquid forms. This herb would work around 8 hours, and if you people take it overnight, it will work overnight. This would be very much helpful for the bowel movement in the morning.
These are the effective remedies that are going to help in relieving constipation. If you people find your condition more critical, then ask the doctor for assistance. They would suggest the treatment.