Constipation is an incredibly common issue that can affect anyone but is more common in seniors and elderly people. You should have bowel movements daily, but you suffer from constipation when you have less than three bowel movements in a week. Several home remedies for constipation can help provide relief. Some changes in diet, lifestyle, and making use of certain over-the-counter products can help. We explore some home remedies to relieve constipation.
What is constipation?
Constipation is an incredibly common issue. Constipation affects around 20 percent of people in America, leading to 8 million physician visits each year. Individuals may experience constipation because of the foods they consume or avoid, their lifestyle choices, the drugs they take, or the medical conditions they have. For many, the reason for chronic constipation is unknown.
There are many home remedies to alleviate constipation. Individuals can do these in the comfort of their own homes, and many are supported by science. Your eating and exercise habits, age, sex, and health status affect the number of bowel movements you experience on a specific day. While there’s no fixed number of bowel movements someone should have, it is abnormal and potentially dangerous to go three or fewer times weekly. Frequently, constipation causes bowel movements that are rare and hard and difficult to pass. This difficulty contributes to excessive straining and time spent on the toilet.
The causes of constipation vary. The condition may simply be attributed to such matters as dehydration or eating foods with too little fiber. In other, more severe cases, constipation may be caused by stress, hormonal fluctuations, spinal injuries, muscle problems, cancers, and other structural issues affecting the gastrointestinal tract.
Constipation can be one of the most annoying but common health problems in the world. According to the latest survey, about 30% of the Australian population suffers from constipation. According to Ayurveda, this condition occurs when air (Vata )cold and dry qualities disturb the colon, inhibiting its proper functioning. Usually, bowel habits should be regular, and every day in the morning. Modern lifestyle and constant sitting habits have only made this problem worse. Some of the most common causes include junk food consumption, alcohol drinking, smoking, and overeating. People affected by this problem can feel bloated and uneasy with the inability to pass stool easily.
Home remedies for constipation
The following remedies will help induce a bowel movement in a few hours.
– Drink water: Adequate hydration is vital for regular bowel movements. It is recommended to drink at least eight 8-ounce glasses of clear liquid daily. If you are constipated and have not been drinking an adequate water quantity, having a large glass of water may help the gut movement.
– Fiber supplement: Fiber supplements are readily available and capable of causing bowel movements if a low-fiber diet is a reason for constipation. They work by adding volume, or quantity, to your feces. This bulk helps push the stool through the intestines and from your body.
– Eat high-fiber food: Eat foods which are high in fiber:
· rice and beans
· Whole-grain cereal or bread
· Fibrous fruits and veggies
Drink lots of water with these foods, since it will further help push your stool through your system.
– Probiotic foods: Probiotics can help prevent chronic constipation. People can increase their levels by eating probiotic foods. Some who have chronic constipation may have an imbalance of bacteria in their gut. Consuming more probiotic foods might help improve the imbalance and prevent constipation. They could also help treat constipation by generating short-chain fatty acids. These can improve gut movements, which makes it much easier to pass stools. Consider taking probiotic nutritional supplements, or eating more probiotic-rich foods to see if this helps with constipation. Prebiotic foods include:
– Laxative stimulant: Laxative stimulants are Designed to induce a bowel movement by squeezing the intestines. You may get stimulants over the counter at your local pharmacy.
– Osmotic laxatives: Osmotic laxatives work a bit differently than stimulant laxatives. They can help move fluids through the colon. Some popular products include magnesium hydroxide (Phillips Milk of Magnesia) and magnesium citrate.
For severe constipation, you can consult a doctor and get prescription medicine.
– Lubricant laxatives: Lubricant laxatives such as mineral oil include a slick coat to your gut’s walls. This coating allows stool movement through your colon and out of your body more readily.
– Enema: There are several types of Enemas which you can try. Enemas work by softening stool enough to make a bowel movement. Read carefully about proper techniques to administer an enema.
– Change poop position: Change your body to a squatting position rather than at a seated position will allow you to pass stool without straining. Old fashioned toilets were made for a squatting posture.
– Colonic massage: Massaging the colon might help stimulate the bowels.
– Exercise: Research studies have reported that exercise might help improve the symptoms of constipation. Studies have linked sedentary Lifestyles with a higher risk of constipation. As a result of this, some health care experts recommend increasing exercise to find the stool moving. Exercise may decrease the symptoms of constipation in some individuals.
– Magnesium citrate: Magnesium citrate is a favorite home remedy against constipation. Moderate amounts of Magnesium supplements can help alleviate constipation.
– Prunes: Prunes and prune juice is used as nature’s remedy for constipation and for a good reason. Prunes may be the most accessible natural alternative available.
– Avoid dairy products: Dairy or lactose intolerance can cause constipation in some individuals. In such individuals, removing dairy from the diet can help alleviate symptoms.
– Caffeinated coffee: Drinking Coffee can help relieve constipation. For many people, consuming java can raise the urge to go into the bathroom. This benefit is because java stimulates the muscles in the digestive tract. Coffee can help alleviate constipation by stimulating the muscles in the gut. It may also contain tiny amounts of soluble fiber.
– Senna herbal laxative: Senna is a favorite safe and Effective herbal laxative that will help treat constipation. Senna contains plant compounds called glycosides, which stimulate the gut’s nerves and help accelerate bowel movements.
– Low FODMAP diet: Constipation can be one symptom of IBS. Low FODMAP diet is an elimination diet that will help treat IBS and can relieve IBS-related constipation. The diet limits High FODMAP foods for some time before reintroducing them to ascertain which ones the body can endure. A low FODMAP diet can help alleviate IBS-related constipation. However, that alone might not provide adequate relief.
– Glucomannan supplement: Glucomannan is a type of soluble fiber in the roots of the konjac plant. Some research suggests it is effective against constipation. In addition to improving bowel movements, glucomannan may act as a prebiotic to enhance good bacteria’s balance in the gut.
– Prebiotic foods: Prebiotics are indigestible carbohydrates fiber. Prebiotics include oligosaccharide and inulin. Foods that contain prebiotic fibers may enhance digestive health and the balance of beneficial gut bacteria. Prebiotics can help relieve constipation. Prebiotic foods contain:
· Jerusalem artichokes
Lifestyle changes for constipation
Lifestyle changes that will help you poop
The above advice can help encourage a fast bowel movement to alleviate short-term discomfort. But some of those lifestyle changes may also help keep your constipation at bay more permanently for regularity, attempt to create these tips part of your daily habit.
· Add more fiber to your daily diet, with fresh vegetables and fruits, beans, legumes, and whole grains. Consuming a minimum of 14 grams of fiber daily for every 1,000 calories in your daily diet will help. If you need to take a fiber supplement for chronic constipation, begin with a low dose and increase as tolerated. For some individuals, a considerable quantity of fiber may result in bloating.
· exercise daily with a walk, run, bike ride, swim, or get some form of physical activity. Light exercise helps maintain proper flow and can keep the bowels healthy.
· Consume a lot of water and clear liquids daily. Drink at least eight 8-ounce glasses of fluids each day.
· Manage your stress by doing yoga or meditation.
· Never hold your feces.
Ayurvedic take on constipation
In his book, Dr. Vasant Lad states that “constipation is a Vata condition that expresses Vata qualities like dryness and hardness. (The Complete Book of Ayurvedic Home Remedies). It is caused by insufficient fiber in the diet, inadequate water intake, lack of exercise, heavy meat-eating, and several other factors.”
Other discomforts resulting from constipation include discomfort, flatulence, pain, headache, and bad breath; in fact, it can also cause absorption of toxin from the colon. The best solution is to keep your Vata in balance. Constipation may cause many nasty side effects like pimples, acne, disturbed sleep, heartburn, acidity, ulcers in the mouth, and in some cases, it may cause depression.
The normal downward motion of Apana Vata (the end accountable for elimination) may also be blocked or inhibited by excess Kapha, in the kind of mucous, or Ama (undigested food waste) from the gut. In cases like this, instead of being dry and pebble-like, the stool is tacky and bulky. If constipation is the principal problem, then an Ayurvedic approach to treatment is to avoid all Vata-aggravating diet and lifestyle variables as far as possible. These include:
• excessive fasting
• excessive change, instability or anxiety
If warmth (Pitta) is an issue, then Pitta-aggravating foods and beverages should be avoided, especially coffee, chili, alcohol, or hot & spicy food.
Secondly, you must also follow a diet that supports balanced digestion (Agni) and prevents the buildup of waste (Ama) at all times, adhering to foods that are hot, light, and slightly oily in quality.
Plenty of fiber and drinking enough water in your diet intake is critical. If anxiety or anxiety is a constant concern for you or you tend to ‘hold stress in your gut,’ this could be a significant contributor to constipation and IBS. In this instance, it can be an excellent idea to see somebody who can provide you mindfulness exercises or home practices to assist change this response to stress and take the load off your belly.
Ayurvedic treatment for the gut
Ayurvedic recommendations for constipation relief:
1. Vata Dosha Pacifying Diet
Prevent constipation by following a Vata balancing diet. Refrain from cold drinks, dried fruit, salads, and most beans. Increase your intake of warm meals, warm beverages, and well-cooked vegetables.
Learn how to balance your Vata and to cook to suit your body constitution.
2. Add Triphala to your diet
Triphala is a fruit that is well known in its ability to cure constipation. You can have Triphala tea at bedtime or twice a day. If taken on an empty stomach in the morning, Triphala has an excellent effect on constipation. Triphala has a glycoside that has laxative properties. Triphala capsules work the same as tea with Lukewarm water.
3. Licorice Root
Take a teaspoon of powdered licorice root. Adding just a teaspoon of jaggery and drinking it with a cup of warm water will start to do wonders. Licorice is known to promote bowel activity. A note of caution: you should consult an Ayurvedic expert before taking it regularly as it can increase blood pressure in larger doses.
4. Roasted Fennel
Adding a teaspoon of roasted fennel at bedtime to a glass of warm water can act as a mild laxative. It helps to kick start digestion by promoting the production of gastric enzymes in the volatile oils found in fennel seeds.
Figs are another great source of fiber and soaked in water helps to relieve constipation, especially in kids. Figs come highly recommended as they are rich in iron and B vitamins too. You can eat figs every day to keep your digestion operating at optimal levels.
Other holistic remedies for constipation
Other holistic options that can come in handy include Yoga and herbal remedies under the supervision of health experts. Urdvapashimuttanasana (upside down forward bend) can also be useful – but please bear in mind that a yoga practice ought to be done under the guidance of a trained and experienced yoga teacher who will consider your unique needs.
If the constipation is severe or persistent then stronger herbal These methods of therapy help to not only ‘cleanse’ the gut of extra waste, they also help rejuvenate the cells of the stomach, strengthening the musculature, nourishing the mucous membranes, recolonizing the gut flora and establishing a new habit of routine and healthy bowel movements.
Colonics and colonic irrigation aren’t a recommended avenue of treatment in Ayurveda. Although they may cleanse the bowel from the short term, in the longer-term, they can leave the gut very dry and unsupported, aggravating Vata farther and Using powerful laxatives or enema treatment should only ever be carried out with guidance and following the suitable preparation has taken place.