What is Constipation?: It may be declared with a full throat-ed ease that there is no human being on this beautiful planet aware of the word constipation that means ‘incomplete bowel movement’. It is such a nagging problem that it might not allow you a single moment to concentrate on any matter whether mundane or spiritual. Until your bowels are completely evacuated you have to suffer all the pangs of your mortal life. Constipation in adults could be controlled easily through home remedies. Diet and lifestyle change plays an important role in controlling constipation in adults.
Constipation is always associated with the digestive system. In a word, it is the slow peristalsis process (journey of the food along the digestive tract) that is obviously related to constipation. If the journey is delayed the feces to get dry and it is very hard for the person to evacuate (the process to empty the bowels).
Home Remedies for Constipation in Adults
1. Fiber Rich Food
First of all, try to take the food that is packed with enough fiber. You may take a great number of fruits of various kinds. According to modern dietitians adding fruits to diet is a must. If you think of your pocket you may take those fruits that are less expensive. Consume all sorts of green leafy vegetables and cereals. As fruits and vegetables have fiber components that aid the process of evacuation. Control of diet is the best home remedy for constipation in adults.
Aim for 25 to 30 g fibre a day. Try whole grain pieces of bread, salads filled with raw vegetables, dark leafy greens. Remember the “P foods” that are high in fiber: plums, peaches, pears, peas, papayas, prunes, and pinto [as well as other dried] beans. Start the morning with a fiber-packed breakfast of cereal and fresh fruit. Increase high-fiber foods gradually, so you don’t feel suddenly bloated.
2. Avoid Fat and Sugar
Avoid such food packed with fat and sugar. Curb your greed to taste ice creams, fast food, processed items, and obviously mouth-watering sweets.
3. Plenty of Water
The more you drink water the easier your bowel movements would sure to be. But excessive water may sometimes prove fatal if your health is not sound if you are of old age and so on. It is recommended to take 6-8 glasses of water every day. You may take fruit juices and herbal teas but never try to take tea, coffee, and soft drinks to a great extent.
4. Exercise Regularly
It is necessary for you to take exercise to some extent regularly. If you are an aged person you may walk briskly for 40 minutes. If you are a youth bubbling with the youthful vigor you may take free hand exercise, go on cycling or wham in the swimming pool for hours. The best way to combat constipation is to carry on yoga. The effect of yoga is so soothing on the organs that it can cure your constipation for good.
5. Do Not Ignore Call of Nature
Always try to pay heed to the call of nature. If you do not respond to it you may fall victim to constipation. Make your perfect bowel habit. Never miss any morning to go to the toilet. If you feel no urge in the morning, try to go whenever you feel the ‘inner pressure’. You have to keep it in mind that going against the urge of body proves fatal in the long run. Even it is your duty to offer your child perfect toilet training so that it can be habituated to go to the toilet in the very morning.
Set aside 30 to 45 minutes after breakfast, either at the home or at the office to allow time for your natural gastro-colic reflexes to work. Sit there for 10-15 minutes and relax. If nothing happens without straining, get up and leave. Try again a high fiber lunch.
6. Don’t Be Laxatives Dependent
Finally, it can be told to warn you against the use of laxatives. Never use them after your own will. It has been noted that those who take laxative regularly can easily be laxative dependent. It is absolutely a bad process to correct constipation. The only thing that you may take to some extent is milk of magnesia. It helps in lubricating your colon and helps passing stool without any strain.
When to see a doctor
If none of these natural steps can cure your constipation, or if you have noticed a sudden major change in your bathroom habits, you should see a doctor, especially if you experience more than occasional constipation and you have any of these risk factors for colon cancer: blood in the stool, anemia, sudden and unexplained weight loss.
Remedies for Constipation during Pregnancy in Women
One problem that troubles most of the pregnant women is the improper bowel movement. The main reason for this problem is the drastic change in the hormones along with water retention. When the baby starts growing the digestive system is affected. This also leads to constipation. Since pregnancy is the time to take utmost care, solving the condition with the natural cure would be a good idea.
- Keep yourself well hydrated by having lots of fluids throughout the day. Dehydration can lead to constipation during pregnancy. Drinking two glasses of lukewarm water on an empty stomach in the morning will help in proper bowel movement.
- Special care has to be taken about the diet during pregnancy. One should eat more fruits which are rich in the fiber content. Fruits like bananas, oranges, plums, grapes etc., are recommended. If possible try to eat fruits with their skin. This will help in smooth bowel movement and flush out the toxins from the body.
- Have lots of soups and fresh fruit juices. The soups should be slightly warm whereas the juices can be had at room temperature. This will increase the water in the body and assist digestion.
- Mixing some ginger powder to the food while cooking is a good natural cure. You can add it to the diet. Ginger is said to improve the digestion and treats indigestion, acidity and gas problems.
- Having ginger ale or ginger tea will help you get rid of constipation and bloating. Grate a small piece of ginger and boil it in water for some time. Strain it and have it with sugar.
- Eating dates also prove beneficial in pregnancy. Dates are said to relieve constipation, provide iron and regulate the blood level in the body. You can have dates with milk.
- Another great cure is to drink spinach juice mixed with carrot juice. This will give immediate relief. Carrot and spinach are both excellent for the body too.
- Some kind of exercise is recommended for pregnant women. Walk for 30 minutes at a moderate speed to treat constipation.