Constipation affects about 2 to 30% of people around. In seniors, however, the rates increase to 50-75%. Constipation is the most common digestive problem among the people of the USA where people spend more than $250 million per year on constipation. It is however easy to get relief from this condition. Read further to understand constipation and its remedies better.
What is Constipation?
Your bowels are the last stop of the movement of your food through your gut. The condition where feces become hard to pass or your bowel movements become infrequent is called constipation. The stool discharged is often extremely dry and hard.
The normal bowel movements frequency ranges from three per day to three per week. Infants have about three to four bowel movements in a day, and young children have two to three bowel movements daily. Constipation can reduce these frequencies drastically and can cause discomfort and annoyance. This condition becomes even more dangerous when you experience weight loss, anemia, or find blood in your stool.
There are many side effects of chronic constipation. They make us feel bloated and lowers our performance at work. Remember that not passing stool even once in a day is not chronic constipation. In fact, almost 50% of the people around the world experience this.
Causes of Chronic Constipation
During digestion, the intestine absorbs the water and nutrients from the food. This process continues until the stool is formed. Many factors cause constipation from your diet to your medications. Chronic constipation occurs due to less water and fiber intake, and also due to lack of physical exercise.
Sometimes chronic constipation may result as a side effect of certain medicines. Some diseases can also have chronic constipation as their symptom. It can also be a result of a psychological problem.
Proven Remedies For Relief
- Treat IBS or FODMAP Sensitivities: IBS, known as irritable bowel syndrome, affects 11% of world’s population. FODMAP is a chain of carbohydrates and sugars found in food additives that are difficult to digest by your intestine. While there is no cure for IBS, intake of food with low FODMAP content is effective to cure IBS.
- Adjust Fiber Intake: Fiber consists of two types carbohydrates, soluble and insoluble. Soluble fibers soften the tissue and help reduce constipation. Insoluble fibers increase constipation. So a balance of fiber has to be taken.
- Drink Adequate Fluids: You have to consume water or any other kind of liquids in good quantity. Dry stools is a common cause of constipation so consume water in excess to reduce constipation.
- Lower Stress With Meditation: The brain and the digestive tract are very closely linked. So increasing stress lead to constipation. There are certain yoga and meditation exercises that help lower your stress levels, resulting in lesser constipation symptoms.
- Physical Exercise: Exercise is a prevention measure for many diseases. Physical exercise or keeping our body in action is another chronic constipation help.
- Abdominal Massage: Many massage techniques have been used since the 1800s to reduce constipation. Massaging your abdomen in a particular way moves the stool quickly through the intestine. Consult with a specialist to get proper chronic constipation help.
- Prop Up Your Feet: Never withhold your stools if you feel like you need to pass them. Prop up your feet and sit with a straight posture to apply pressure.
Home Remedies To Cure Constipation
Chronic constipation help can also be taken from your own home with home remedies. Some of these remedies are,
- Olive Oil: It stimulates the digestive system, and its regular intake helps reduce constipation. Mix it with a drop of lemon and consume a spoon of it in the morning to reduce constipation.
- Lemon Juice: Squeeze one lemon into warm water and drink it in the morning every day. Lemon stimulates your digestive system and helps flush out toxins.
- Blackstrap Molasses: Blackstrap molasses is a thick syrup which remains after maximum extraction of sugar from cane. It is rich in minerals and vitamins and reduces constipation. Take one tablespoon of blackstrap molasses in warm water or tea and drink it slowly.
- Coffee: Caffeine is one of the best stimulants for the digestive system. Drinking one or two cups of coffee is good to reduce constipation. But an excess of coffee is not recommended.
- Get Moving: Our lifestyle today involves more of sitting. It is very required that you move and keep your body active. Be it physical exercise, a walk, or even simple movements but they are necessary to reduce constipation.
- Flaxseed Oil: It is good to increase bowel movements. Take one tablespoon of flaxseed oil in one glass of orange juice. It will help in curing constipation.
If none of these remedies work out for you, consult with your doctor for proper medication to cure chronic constipation.
