There isn’t a standard for regular bowel movements as it is different from one person to the next. Despite the number of times you go to the washroom, the symptoms of constipation are usually the same. If you aren’t pooping every day, your bowel movements are slow or painful or if your stools are dry, you most probably have constipation.
Did you know? Some doctors also call it fecal impaction and obstipation.
Constipation is one of the common medical conditions from which several people suffer. Though it is not too troublesome an issue, it can be one if it is not treated timely under some qualified medical guidance. Fortunately, constipation isn’t a huge cause for concern and you can improve it with simple home remedies using ingredients in your pantry.
Note: See a doctor if you experience abdominal pain, unexpected weight loss, or bloody stools with constipation.
Constipation may be occasional or chronic. It may include the following symptoms:
Passing not more than three stools in a week
Having trouble excreting
Dry, lumpy, and hard stools
Usually discolored or dark-colored or foul-odor stools
Feeling of dryness in rectum
Not relieved after excreting, even after trying multiple times
A need to press your stomach harder every time you sit in the loo
Back pain and fever owing to an overworked system
Feeling nauseated, bloated, and thirsty
We recommend checking with a qualified healthcare professional if you experience these symptoms regularly. It may even be a sign of some bigger underlying problem like narrowing of the colon, colon cancer, rectal cancer, or damages to the nerves of the digestive system.
The bigger question is how to cure constipation at home? The food you consume or avoid, lifestyle modifications, or certain medications can cause fecal impaction. We recommend checking with your doctor or a qualified healthcare professional if you experience abdominal pain, unexpected weight loss, or bloody stools with constipation.
It is advisable to make incremental and consistent changes to your lifestyle, failing which you won’t be able to get rid of the underlying causes that of chronic obstipation promptly. For example, you can switch to honey from sugar foods and also limit your salt intake to stay in shape.
The citric acid and Vitamin C in lemon juice stimulates the digestive tract and helps flush out toxins and undigested matter from the body. Having lemon water is also linked to a plethora of other benefits including clearer skin, promotes hydration, and reduces unwanted body fat
To improve the taste of the concoction, you may add a teaspoon of honey to it because it acts as a mild laxative. A tried and tested household trick is to have a tall glass of warm water mixed with lemon juice and honey first thing every morning. Adding some soaked raisins to it would help.
Coffee contains caffeine which stimulates your digestive tract naturally. Most of us have probably had the urge to use the bathroom after a cup of Joe. Do not go over 2 to 3 cups a day because too much caffeine can mess with your energy levels and can make you feel sick.
This beverage is a diuretic and it would make you urinate a lot more after drinking it. Its consumption in excess would dehydrate you and would make your colon work a lot harder than it is supposed to, often with detrimental results. Choosing green tea instead of coffee would be even better.
Probiotics are good bacteria (like lactobacillus, saccharomyces boulardi, and bifidobacterium) that promote digestion and are found in your intestines. Consuming probiotic-enriched yogurt and fermented foods is thus a good way to boost your health. They also help in clearing out the stools and thus relieve you of many gastrointestinal disorders, including fecal impaction.
Water is the best home remedy for constipation, so drink as much water as you can and stay hydrated. Dehydration can cause the problem of all gastrointestinal disorders and drinking 8 glasses of water every day. We also recommend starting your day with cumin water for the best results.
Exercise does not affect the frequency of bowel movements but other studies say that exercise reduces the symptoms like cramping etc. Go for a brisk walk daily for 10-15 minutes or some light exercises regularly. This would help your nervous and circulatory systems in better shape.
Tip: Several fitness experts recommend going for a scheduled approach for body-weight exercises. You can try it too!
You can consume herbal or over-the-counter or laxatives to get relief from chronic constipation faster. An herbal laxative called Senna contains plant compounds known as glycosides that speed up bowel movements. This is generally recommended for pregnant women, breastfeeding mothers, or patients suffering from other health conditions.
Going natural with your foods is one of the best ways of relieving constipation as most plant-based foods are packed with fiber that leaves your body undigested in your stool. Our bodies can process fruits, vegetables, grains, other plant-based foods, and animal protein versus artificial, chemical, and sugar-laden foods faster than most other edibles.
Fiber acts as a sponge because it draws water from its surrounding, thus making the stools softer and bulkier so they can be excreted easily. A diet rich in this nutrition is important because it helps the digestive system to easily move the stool and people can expel them comfortably. (Failure to do so consistently and properly courts a serious medical condition called Dyschezia).
Here are some of the high fiber foods:
Whole wheat bread
Beans and lentils
Fruits, such as berries, apples, oranges, bananas, pears, raisins, figs, and prunes
Vegetables, such as broccoli, spinach, sweet potatoes, carrots, squash, avocado, and peas
Eating habits play a major role in our lifestyle. To prevent constipation, you must make lifestyle changes along with changes in your daily routine. The same would apply to chronic disruption in your digestive system too.
Here is a summary of some home remedies and quick fixes that you can use to set your digestive system in order:
Drink a glass of water right after you wake up
Take a 20-minute walk during your lunch break
Eat high fiber foods including beans and legumes
Eat your meals around the same time each day
Make sure to eat bran cereal for breakfast in the morning
Practice a light exercise just as the walk after breakfast
Pack some piece of fruits as a snack
When you feel the bowel movement, use the washroom immediately, don’t hold it
Get enough sleep
We recommend you to start with these changes in your daily routine from today. A good lifestyle not only prevents the occurrence of obstipation but improves your overall health- and persisting with it is what would help you get rid of it sooner.
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