People of any age are affected by constipation. It is a very common digestive problem. This condition is often explained by infrequent bowel movements. It becomes so difficult to pass the stools. The other symptoms may include abdominal pain, bloating, etc. Many factors are responsible for constipation. Dehydration, stress, medicines, and poor diet are some of the factors responsible for it. Some laxatives are available that can help to relieve constipation. However, a gastroenterologist in Lahore suggested some home remedies to deal with this condition. Let’s discuss these home remedies one by one:
Fiber Intake
Healthy bowel movements can be maintained by fibers. It helps in relieving constipation by adding bulk. Sources of foods rich in fiber include vegetables, fruits, legumes, whole grains, and nuts, etc. It is advised to have at least 25-30 grams of fiber in your diet. It helps in improving the digestive system along with healthy bowel movements.
Stay Hydrated
Drinking plenty of water is essential for your overall health and well-being. It becomes so difficult to pass stool if your body is dehydrated. Drink at least seven to eight glasses of water per day. It will keep your digestive system healthy.
Exercise
Regular exercise is vital to keep your body healthy. These exercises also help in bowel movements by increasing contractions of intestinal muscles. You can add simple activities like cycling, walking, swimming, etc. to your daily life routine. Exercise for at least 30 minutes daily. Your overall health will be improved.
Probiotics
Our body’s digestive system and constipation can be relieved by probiotics. These beneficial bacteria are mostly present in fermented foods such as yogurt, sauerkraut, etc. Probiotics are also available in the supplements form. The main function of probiotics is to maintain healthy bacteria in the gut. However, their functioning may be affected by several factors such as poor diet, stress, etc. Always try to keep yourself healthy by making changes in your lifestyle.
Prune Juice
Prune juice is a natural laxative that helps in improving bowel movements. It also softens the stools that become easy to pass. Sorbitol is present in prune juice and it contains a large number of fibers. Sorbitol is a sugar having a laxative effect. A glass of prune juice can make your digestive system better. It will also improve bowel movements.
Magnesium Supplements
Magnesium helps to relax intestinal muscles. It is a mineral that helps to relieve constipation. Sources of magnesium include leafy green vegetables, whole grains, nuts, etc. Magnesium supplements are available that can be taken with a doctor’s prescription. However magnesium when taken in excess amounts can cause diarrhea. Before taking any supplements always consult with your healthcare provider.
Coffee
Caffeine present in coffee can help to relieve constipation. It also improves bowel movements. But when taken in excess amounts it can cause dehydration. Always limit your caffeine intake. You can have a maximum of 2 cups of coffee a day.
Essential Oils
Some oils also help to relieve constipation. These include peppermint, ginger, and fennel. These oils also help to improve bowel movements. You can use these oils by mixing them with carrier oil and then applying them to the abdomen. You can also inhale these oils.
Acupressure
In this technique, pressure is applied to specific points on the body. This technique is beneficial in relieving constipation. Pressure is applied on the web between the thumb and index finger. It is the most common pressure point. You can try this acupressure several times for 1-2 minutes. It will help in relieving constipation and make your digestive system better.
Natural Laxatives
Various natural laxatives are present that can help to relieve constipation. These include:
Aloe Vera: It is a natural laxative that can be taken in the form of juice or supplements.
Flaxseed: It helps in improving bowel movements because it has a high number of fibers. You can use the seeds by sprinkling them on yogurt, oatmeal, etc.
Castor Oil: It is also a natural laxative that helps in improving the movements of intestinal muscles. But the excess amount of it can cause diarrhea. Consult your healthcare before using it.
Stools Softener
These are some medicines that help in making stools soft. It then becomes easier to pass them. The function of these medicines is to add water to stools which makes them soft. You can use these medicines at the suggestion of your doctor.
Conclusion
Constipation is a very uncomfortable or frustrating situation. However, some remedies discussed above can help you. Increasing fiber intake, taking magnesium supplements, trying acupressure, etc. can help to relieve your constipation. These remedies will also improve your bowel movements. Always try to keep your digestive system healthy. Sometimes this condition can also become severe. If you feel any other symptoms like blood in stools, weight loss, etc. Seek immediate help from a gastroenterologist.