Home Remedies to Relieve Constipation

What is Constipation ?

As we eat food, our digestive system will break it down so that the body can absorb all the nutrients and water. However the digestive system cannot break all food down and so this then becomes a stool, more commonly known as poo.

Once stool has been formed, the intestine muscles will work to push the stool through the colon and out through the rectum. This entire process should be easy and natural.

When you have constipation, it means that the muscles that work to push the stool through colon are not performing. This lack of performance will result in irregular bowel movements which will cause your stool to be hard and dry. Stools that are hard and dry will be able very hard to pass.

          

Talking about suffering from constipation may feel embarrassing, but almost everyone on planet Earth has experienced, or will experience, this medical condition at some point. Nothing else but the modern day lifestyle is to be blamed to give rise to this condition.

Some of the most common perpetrators would certainly be junk food consumption, alcohol abuse, smoking and overeating. Those affected by it usually feel bloated, uneasy with the inability to pass stool easily.

Common Symptoms

The common symptoms these people experienced, besides being able to pass stool were irritability, lack of interest in work, mood swings, worry and embarrassment. Then there was also abdominal swelling, nausea, weight-loss and in some severe cases, even vomiting.

What Could Cause Constipation ?

Constipation can be of different kinds.

• Occasional constipation
• Chronic constipation
• Travel-related constipation
• Age-related constipation

Besides travel, age and pregnancy related constipation, the others can be caused by any of the following factors:

1. Change in diet

You might be eating more greasy food than usual or may have started a new weight-loss program, any change in your diet could cause the odd bout of constipation. There are certain foods that can also bring this on: high-fat or processed food, alcohol or even too much caffeine.

2. Lack of Fluids

On days that you don’t drink enough water you might be constipated. Also note that artificial beverages don’t count as fluids because they actually trigger constipation instead of driving it away.

3. Lack of exercise

Lack of exercise or a sedentary lifestyle could slower your metabolism. And this could hinder digestion which could cause constipation.

4. Medication

Certain kinds of painkillers or medicines can bring your system to a halt and cause constipation. If needed, you can take a stool softener. Even vitamins and iron supplements could create a problem and if they do, you should check with your doctor.

How to get Rid of Constipation ?

When constipation happens, you can save time and money by utilizing natural remedies, many of which you probably have around the house. Before you run to the pharmacy, give these 10 natural remedies for constipation a try.

1. Drinking Enough Water

Not drinking enough water will back up your system. For an easy, non-medicated and free approach to relieving your body of constipation, make sure to take in the right kinds of fluid. Carbonated sodas and alcohol can actually have dehydrating effects on your body so stick to nature’s beverage of choice and drink 8 to 16 glasses of water everyday.

Go out and buy a big water bottle, if need be, to always have a drink within arm’s reach and to remind you to stay on top of your desired consumption.

2. Eating Enough Fiber

Fiber essentially is the wonder drug that makes bowel movements possible even when your pipes have been blocked for awhile. Eat a hearty, high-fiber breakfast to give your body a dose of what it needs when you first wake up. Eat whole grains and fruit in the morning and then some cooked beans, dark-green vegetables and starchy vegetables later in the day for lunch.

Don’t skimp on the water because increasing your fiber intake without increasing your water consumption can actually cause constipation.

3. Do Exercise

Your body needs an adequate amount of exercise in order for your heart to get beating, your blood to get pumping and your digestive tract to get things rolling. If you’ve been suffering from episodes of constipation, consider if a lack of an exercise routine could be playing a role in your problem.

Maintaining an immobile, low-level of activity lifestyle can be harming your health all around, but you may only be noticing the bowel-related symptoms of such habits. Develop a routine that works for you. If you can walk twenty minutes a day, five days a week, that’s great. If you can add in some jogging, running, cycling or swimming, wonderful.

If your present exercise system consists of walking from the couch to the fridge and back again, it’s okay to start small and gradually increase your level of physical activity while you build strength and endurance.

4. Olive Oil

Olive oil can act as a nice, safe lubricant for your digestive tract, naturally easing your constipation problems. Measure a tablespoon of olive oil and either drink it directly like you would a cough medicine or pour it on something like a whole-grain roll or a salad topped with nuts. Follow-up the medicine-style approach with eating a fiber-containing meal so you aren’t ingesting the fatty liquid all by itself.

Olive oil has around 120 calories per tablespoon so if you want to take a dose at each meal for a day or two, make sure to be taking out the butter or fats in other meal choices so you’re not not just adding in over 300 extra calories of fat each day.

5. Drink Honey and Lemon Juice

The scientific research to solidly back up a honey and lemon drink is lacking, but you may find that the anecdotally-liked solution also works for you.

Mix a teaspoon of honey and a teaspoon of lemon juice into 8 ounces of warm water and drink up the naturally-sweet mixture. You can opt for ingesting this type of solution every day for a few days, if desired, but be sure to follow up the drink with plain water if you’re concerned about the effect lemon can have on your enamel.

6. Black-strap Molasses

This kind of molasses is the dark liquid that remains after maximum extraction of sugar and contains high amounts of vitamins and minerals including magnesium, which can help alleviate your constipation.

You can add 1 to 3 teaspoons to a glass of warm water or juice and drink the solution every day for a few days.

7. Herbs

Flax seed, psyllium, and fenugreek are generally the herbs recommended to start with when it comes to fighting constipation. These are easier on the stomach and fall under the category of bulk laxatives.

Purgative herbs such as senna, aloe, and buckthorn are also effective when it comes to constipation; but remember, these herbs are meant for short-term use.

8. Prune Juice and Prunes

I bet you probably expected this one. Prunes are high in fiber and sorbitol, a carbohydrate the body digests slowly. As the fiber and sorbitol move along the intestines, they collect water which softens fecal matter.

Start with an 8 oz glass of prune juice or 2 or 3 prunes. Give them a little time to work before trying more. Too much fiber and sorbitol can cause gas, bloating, and diarrhea.

9. Probiotics

Yogurt and kefir make for an excellent breakfast, whether it’s consumed as is or mixed with your favorite breakfast cereal or grain-free granola. The probiotic strains of Lactobacillus and Bifidobacterium encourage healthy bowels which translates to easier evacuation. Increased frequency, better stool consistency, and a reduced digestive transit time have all been observed with individuals who consume probiotics.

10. Magnesium-Rich Foods

Magnesium is essential to muscle health and peristalsis, or the movement of food along the digestive tract. Low magnesium consumption has been associated with increased incidence of constipation. Adequate magnesium intake directs water to the bowels, keeping the stool soft and easier to move. Green leafy vegetables like spinach, nuts, and fish are high in magnesium.