Constipation is a general digestive problem in which bowel movements are rare or difficult to overcome. It occurs when you have less than three bowel movements in a week. It is considered a symptom of various health problems, rather than a disease in itself.
“Normal” bowel movements vary from person to person. Some people can defecate three times a day, while others can only go three times a week.
He is considered congested if he has fewer than three bowel movements in a week. After this point, the stools can become complicated and difficult or even painful. While you are constipated, you may struggle to relieve yourself or get the feeling that you can not empty your bowels.
Constipation is a problem that we all encounter in our lives at a specific moment. Although it is not the best topic to talk about, it is essential to know how to relieve constipation naturally.
Firstly, we will look at the main causes of constipation: learning the causes can help keep constipation in the first place.
Causes of Constipation
The main reasons for constipation are usually dehydration, insufficient fibre in your diet or lack of exercise.
Also, changes in your diet and daily activities can cause constipation. Your body tries to find homeostasis through the regular daily routines. When you add something new, such as trying a new diet or travelling, you force your body to re-calibrate.
When trying something new, keep in mind that this can cause fluctuations in your digestive system.
Natural Constipation Remedies
The following are the list of the best natural remedies for constipation. Experiment it and see which one works perfectly for you.
Eating prunes are one of the oldest remedies for constipation, and it is one of the best! Plums are great for reducing constipation because they contain soluble and insoluble fibre. Also, dried prunes contain sorbitol, a sugar alcohol that helps to extract water in the large intestine. This helps to soften your stools.
The recommended amount of prunes is 3-4 for mild constipation. You can add more or less, depending on the severity of your constipation. A glass of prune juice is another option.
Taking a magnesium supplement is an excellent way to relieve constipation. Magnesium works by relaxing the muscles of your digestive tract, which helps to promote bowel movements.
A dose of 300 – 400 mg of magnesium per day is recommended. If you receive this amount, you can better maintain bowel movements. For cases of constipation, exceeding the daily amount may act as a mild laxative. It is suggested that you return to a healthy daily dose after experiencing relief.
Drinking a glass or two water with lemon is an excellent way to keep the system moving. Citric acid, found in lemons, activates your digestive system and helps your system to remove toxins. Also, drinking water will help hydrate your body, which will soften your stools. Benefits of Lemon water to the body system can’t be underestimated.
To make water with lemon, merely squeeze the lemon juice into a glass of water and drink. This will not only help to relieve your constipation, but it will also make your water taste more refreshing.
Like prunes, raisins are an excellent way to relieve constipation naturally. They act as a laxative to release stools and move through your system. Eat a handful of raisins after a meal; it helps your system run smoothly.
Coffee is beneficial in relieving constipation because it stimulates the large intestine. Once your colon is stimulated, your body begins the process of draining the stool.
The instructions are simple, just drink a cup of coffee alone. Do not use cream because dairy products can increase your constipation problem.
One thing to keep in mind is that coffee is a diuretic, which means it will drain your body of water. Make sure you continue to drink water with your coffee. A good rule of thumb is to drink a cup of water per cup of coffee.
The Best Way To Prevent Constipation
Maintaining a healthy diet mixed with many fruits and vegetables will help a long way in preventing constipation.
If you have a particularly complicated digestive system, consider taking a fibre supplement every day. Fiber supplements can be useful because they offer a combination of soluble and insoluble fibres. This is especially necessary when you are on the go.
Some other keys ensure that you drink enough water every day. Eight 8 oz glasses is a good start. Also, make sure that you exercise regularly. Exercise keeps your system moving and helps you become a more fit person.