6 Natural Remedies For Constipation

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Constipation is a condition that can seriously impede ones day to day life. Making some dietary as well as lifestyle changes can relieve the discomfort

Millions of individuals experience constipation each year. Many things can cause uncomfortable irregularity, including your diet, lifestyle choices, hydration level, stress level, medications, and other underlying medical conditions.

Constipation is characterized by:

• Dry, complex, or lumpy bowel movements
• Difficulty passing stools
• Feeling as if all of your stool has not passed
• Having fewer than three bowel movements each week
• Pain experienced during defecation

Constipation can negatively impact your life. When you are plagued with this uncomfortable condition, it can affect your physical health, as well as your mental health. Luckily, there are many natural remedies for constipation that you can begin incorporating into your daily life.

1. Dietary changes

One of the most common reasons for constipation is a lack of fiber in the diet. In today's busy world, grabbing food that lacks fiber is relatively easy. Occasionally, having a meal with little to no fiber will not hurt you; however, the cumulative effects of fiber deficiency are felt when fecal impaction kicks in.

Once you begin experiencing irregularity, the need for fiber in your diet becomes more critical. Eating fiber-rich foods can help prevent and relieve this painful digestive woe.

Once you become constipated, you should increase the fiber-rich foods in your diet. Some of the best foods to incorporate into your diet include fruits and vegetables like apples, broccoli, carrots, Brussels sprouts, and raspberries. You should also add nuts, seeds, and whole grains into your diet to increase your fiber consumption.

Incorporating fiber-rich foods into every meal is a great way to reduce the risk of constipation. Getting between 5 and 10 grams of fiber at each meal can help alleviate this problem. Women should consume around 25 grams of fiber daily, while men should consume about 30 grams daily.

2. Lifestyle changes and exercise

Did you know your lifestyle choices can impact your digestive health and lead to irregularity? This is especially important later in life when digestion naturally slows. Luckily, there are several lifestyle changes that you can make to improve digestion and prevent or relieve constipation.

When the urge to have a bowel movement hits, don't ignore it. Everyone feels more comfortable having a bowel movement in the privacy and comfort of their home; however, when the urge strikes, you should immediately go to the bathroom. If you habitually do not go when the urge hits, those signals can weaken over time. If you suffer from chronic digestive issues, it is essential to go as soon as the urge strikes immediately.

Exercise is another meaningful lifestyle change that can help improve gut motility. Daily exercise strengthens bowel muscles, speeds food digestion, and improves blood circulation. For best results, get at least 30 minutes of exercise most days. Walking, jogging, swimming, and any other type of moderate aerobic activity stimulate the muscles in your intestines to counteract constipation.

3. Increase in intake of water

Dehydration is one of the leading causes of fecal impaction. When dehydrated, feces can become complex and difficult to pass. In addition, if bowel muscles are not hydrated enough, they can become stiff, making passing fecal material harder.

Increasing your water intake softens your stool and increases the activeness of your bowel muscles. For best results, drink most water or other clear liquids and get at least eight glasses daily. To prevent this condition, experts recommend drinking a glass of water as soon as you wake. Furthermore, experts agree it is better to sip on water throughout the day than downing eight glasses. Staying hydrated throughout the day ensures your intestines function correctly and softens your fecal matter.

Finally, avoid consuming sugary drinks like sodas, as they can increase your risk of developing constipation. Instead, enjoy other beverages that can help relieve your digestive woes, such as hot coffee, green tea, black tea, or fruit juices.

In addition, avoid alcoholic drinks as well as caffeinated drinks as they dehydrate the body and lead to fluid loss through urination.

4. Live a stress-free life

Stress does more than cause you to feel overwhelmed, frustrated, and anxious. It can also impact your health. Many chronic diseases like diabetes and chronic problems like constipation can occur when you are under stress.

Stress causes changes throughout the body. It can impact hormone levels, cause systemic inflammation, and dehydrate the body, increasing the risk of developing digestive problems.

Learning to decrease your stress levels and embrace a stress-free life is the first step towards preventing and relieving this painful condition. Many things can be done to decrease your stress levels, including practicing stress reduction techniques.

Stress reduction techniques, such as deep breathing exercises, yoga, tai chi, meditation, and journaling, are great ways to effectively reduce stress levels, reduce the risk of fecal impaction, and improve gut motility. If you are under chronic stress, stress reduction techniques and talk therapy can help improve your gastrointestinal health.

5. Avoid dairy products and cheese

Dairy products like milk, cheese, and ice cream contain a milk protein called lactose. Lactose-intolerant people can experience problems with gut motility, including gas, bloating, and fecal impaction.

If you are experiencing chronic constipation, remove these dairy products from your diet and see if your condition improves. If your symptoms improve, you are lactose intolerant. The most common reason for lactose intolerance is the body does not make enough lactase, which is the digestive enzyme used to break down lactose.

Being lactose intolerant does not mean that you have to avoid dairy altogether. There are specialized dairy products that are lactose-free. In addition, you can take a dairy digestive enzyme that contains lactase to help relieve your digestive problems caused by lactose intolerance.

6. Get a good night's sleep

Your body requires 7 to 9 hours of sleep each night to function properly. While you sleep, your body repairs damaged tissues, and your body produces the hormones that it needs to function correctly. Believe it or not, sleep deprivation can cause constipation. Luckily, there are several things you can do to get a good night's sleep.

Practicing good sleep hygiene is the first step to getting a good night's sleep and improving your digestive health. You should go to sleep and wake up at the same time every night. This activity helps reset your circadian rhythm, giving you a whole night's sleep.

Finally, turn off blue-emitting electronic devices, such as televisions, cellphones, tablets, and computers, at least two hours before bedtime. Lower your bedroom temperature by a couple of degrees, and use room-darkening blinds or curtains and white noise machines to help you fall asleep.

Constipation is a digestive condition that can seriously impede your day-to-day life. It can cause abdominal cramping, bloating, and gas. Luckily, there are several changes you can do to relieve your discomfort and prevent it from coming back. First, always go as soon as the urge hits. This will help train your body to relax and make it easier to pass your bowel movements. In addition, eat a healthy diet filled with fiber, get at least 30 minutes of exercise each day, sip water throughout the day, and get plenty of sleep.

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