Constipation is an incredibly common issue. Constipation affects roughly 20% of people in the USA, leading to 8 million physician visits each year.
People may experience constipation as a result of foods they consume or avoid, their lifestyle options, the drugs they take, or the health conditions they have.
In this article, we discuss Natural and Home remedies for Constipation that can help you in your busy life.
For all, the cause of chronic constipation is not unknown. This is referred to as chronic idiopathic constipation.
Constipation is characterized by the following symptoms:
- Fewer than three bowel movements per week
- Tough, dry, or lumpy stools
- Pain or difficulty when passing stools
- A feeling that not all stool has passed
- Constipation may have a severe negative effect on the quality of life, as well as on physical and mental wellness.
There are many all-natural approaches to help relieve constipation. People can do this in the comfort of their own houses, and a lot of them are supported by science.
Drink more and more water:
Being dried frequently can make a person constipated. To prevent this, it is necessary to drink sufficient water and stay hydrated.
When an individual is constipated, they might find relief from drinking any carbonated (sparkling) water. This can help them get things moving again.
Some studies have discovered sparkling water to become more powerful than tap water at relieving constipation.
This includes people with indigestion, or dyspepsia, and people with chronic idiopathic constipation.
Eat more fiber, especially potassium, non-fermentable fiber:
To take care of constipation, physicians or doctors often tell people to boost their dietary fiber consumption.
That is because increasing fiber consumption increases the majority and consistency of bowel movements, which makes them easier to pass.
It also helps them maneuver through the digestive system faster.
In fact, one 2016 review found that 77% of individuals with chronic constipation profited from supplementing with fiber.
But, some studies have found that increasing fiber consumption can actually make the problem worse.
Present in wheat bran, vegetables, and whole grains — add bulk to stools and may assist them to move more quickly and easily through the digestive tract.
Present in oat bran, barley, nuts, seeds, beans, lentils, and peas, as well as some fruits and vegetables — absorb water and form a gel-like paste, which softens the feces and enhances its consistency.
Non-fermentable soluble fibers, such as psyllium, are the best choice for treating constipation.
One 2020 review discovered psyllium to be 3.4 times more powerful than insoluble wheat bran for constipation.
Studies analyzing the effects of fiber as a remedy for constipation have yielded mixed results.
Various research studies have reported that exercise could help improve the symptoms of constipation.
Studies have connected sedentary lifestyles with an increased risk of constipation.
Because of this, some healthcare experts advocate increasing exercise to get the stool going.
Having said that, not all studies concur that exercise treats constipation. Therefore, more research is needed.
Other studies have reported that though exercise did not necessarily enhance the number of times individuals went to the restroom, it did reduce some symptoms and improved people’s quality of life scores.
In people with IBS, moderate exercise (brisk walking) can enhance digestive symptoms and quality of life scores.
However, vigorous exercise (jogging) could make symptoms worse for some.
Try doing some gentle exercise — such as going for regular walks, swimming, cycling, or running — to see whether it helps.
Bottom line: Exercise may reduce the signs of constipation in some individuals.
Probiotics may help prevent chronic constipation. They include Bifidobacteria and Lactobacillus.
People can boost their amounts by eating foods that are probiotic.
Some people who have chronic constipation have an imbalance of bacteria in their gut.
Consuming more probiotic foods might help enhance this balance and protect against constipation.
A 2019 evaluation discovered that probiotics for 2 weeks might help treat constipation, increasing stool frequency and stool consistency.
They could also help cure constipation by generating short-chain fatty acids.
These may improve gut movements, which makes it simpler to pass stools.
Over-the-counter or prescription meds:
Someone could talk to a physician or pharmacist about selecting an appropriate laxative. Various types have varying approaches of action, however, are effective for constipation (40, 41).
A physician may recommend one of the following kinds:
Bulking agents: These are fiber-based laxatives that increase the water content of feces.
Stool softeners: These contain oils to soften stools and ease their passage through the gut.
Stimulant laxatives: All these excite the nerves from the gut to increase bowel movements.
Osmotic laxatives: These soften stool by pulling water from the surrounding tissues into the digestive system.
However, individuals shouldn’t take most of these laxatives on a regular basis without talking to a doctor.
Bottom line: Laxatives are effective for relieving constipation. Speak to a physician or pharmacist regarding the best ones to use.
Constipation is embarrassing and has a number of possible underlying causes. However, many home remedies and organic techniques might help.
If constipation persists, someone can talk to their doctor to identify the cause and discover an effective therapy.
That said, many of the natural home treatments in this article might provide significant relief.
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Team: Prime Health Blog