Causes and Home Remedies For Constipation
Although constipation is not usually serious, it can be quite uncomfortable. Everyone will get constipation at one point in their lifetime. However, when it is a continuous problem, then it will need to be solved in order for you to lead a more comfortable life. There are medical treatments available. Nevertheless, home remedies for constipation have also become quite popular.
Causes of Constipation
When you have difficulty with bowel movements or your bowel movements occur less frequently than required, then you are constipated. Although each one has different bowel movements, one should not go longer than 3 days without bowel movements. There are many things that can cause one to have constipation and some of them include:
– Inadequate intake of water
– Intake of high amounts of dairy products
– Ignoring or resisting the urge to have bowel movements
– Medication such as iron pills and antidepressants among others
– Insufficient intake of fiber
– Disruption of regular diet
– Eating disorders
– Neurological conditions such as multiple sclerosis among others
– Inactivity or lack of exercise
– Antacid medication which contains ingredients such as calcium or aluminum
– Colon cancer
– Overuse of laxatives
Symptoms of Constipation
– Hard or small stools
– Difficult bowel movements which make you strain
– Infrequent bowel movements
– Abdominal pain
Home Remedies for Constipation
Watch your fluid intake
One of the most effective methods of treating constipation at home is intake of fluids, especially water. The usual recommendation is to drink 8 to 10 glasses of water a day. If you find that difficult, you can take 3 to 4 glasses of water and then substitute the rest with other fluids such as apple juice, lemonade, orange juice and any other fruit juice. When choosing which fluids to take, avoid caffeinated beverages such as tea and coffee since they can worsen your situation. However, you do not have to completely cut them out. You can cut down on the amount of caffeine you usually take in a day. Additionally, avoid alcohol since it will dehydrate your body thus making your situation worse than it already is.
Eat foods which are rich in fiber
Fiber or roughage, adds bulk and softness to stools thus making it much easier for you to pass stool without any pain or strain. Fiber includes foods such as whole meal flour, bread and biscuits; brown rice; fruits such as bananas, oranges and pineapple among others. Vegetables such as dried beans and legumes are also a good source of fiber. After taking fiber, you should drink plenty of fluids.
Reduce inactivity by exercising
You do not have to go to a gym for this. You can keep your body active by taking a walk, jogging, swimming and cycling among other activities. At least 30 minutes of exercise in a day can ease constipation and this should be done regularly and not just once in a week or a few times in a month. Apart from easing constipation, you will also be improving your health.
Laxatives can also ease constipation but you will need to use them well so that you ease the constipation and not worsen it. Stimulant laxatives can speed up movement of stool through the intestine. Laxatives should be not be used for more than 2 weeks. If there is need to continue, then you will need to consult your doctor about your situation.
Honey is considered a natural mild laxative and can thus ease constipation. 2 to 3 teaspoons in a day is enough to ease your situation. If you do not want to consume it directly, you can add it to a warm glass of lemon juice. It will be more effective if consumed in the morning before consuming anything else.
Add spinach to your diet
Spinach has been discovered to be beneficial to the digestive tract. The components in the spinach can cleanse, regenerate and reconstruct the whole intestinal tract. You can eat the spinach raw or you can cook it slightly. Overcooking it will make it lose some of its components. Alternatively, you can make juice out of it.
Molasses is also a good natural laxative. A teaspoon of blackstrap molasses will be sufficient for you. You could also mix it with fruit juice or milk if you desire to do so. Since molasses is high in calories, it is not advisable to take it on a daily basis.
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