Constipation can be an uncomfortable problem. But many people face this problem due to pregnancy as well as taking medical treatment.
There are many potential causes of constipation. There are also many treatment options. Adjusting your lifestyle habits or seeking home remedies may be all you need to treat occasional constipation.
In this informative article, we will learn about how to get rid of constipation, but before it, you must know about its causes; thus, you can treat it well.
Causes of constipation
Dehydration, stress, lack of exercise, and fiber deficiency are some of the causes of constipation. Overeating and consuming junk food can also contribute to infrequent bowel movements.
Home remedies to get rid of constipationThere are the following ways with which you can get rid of constipation at your home. let start
1. Water
Drinking enough water can be the first step in relieving constipation. When a person becomes dehydrated, the body begins to extract water from the entire body, including the colon. Staying hydrated by drinking six to eight glasses of water a day can keep your stool soft, making bowel movements more frequent and comfortable.
2. Exercise
Regular exercise can help maintain a healthy bowel movement. Both vigorous and passive activity can have a positive effect on the intestines. Running can push the intestines and colon in a way that encourages stool movement. Participating in sports activities, dancing, or even walking for 10 to 15 minutes once or twice a day can help you stay regular.
Constipation can be uncomfortable, especially if you're bloated or cramping, making exercise difficult at times. A more relaxing approach to natural bowel relief may be through stretching and yoga practice. Yoga, which especially involves the torso twisting movement, can also tighten the intestines so that the colon's stool loosens. The seated twist and the supine twist are two yoga positions that incorporate torso twisting.
3. Fiber
Fiber-rich foods have a vital role in digestive health as well as weight loss.
You should consume a daily 25 to 30 grams of fiber. Fiber can be soluble and insoluble. Soluble fiber gives stool density, while insoluble fiber can contribute to the rate at which it moves through the colon.
Mango and mushrooms are also full of fiber that may help to relieve constipation.
Foods like oatmeal, flaxseed, whole grains, fruits, beans, bran, and vegetables provide a source of fiber that can prevent hard stools.
4. Tea
Warm fluids can soothe the digestive and gastrointestinal systems. Some teas like ginger and peppermint help ease an upset stomach. Here is a list of teas that may be helpful if you have constipation.
5. Coconut water
Drinking coconut water can be detoxifying and hydrating. Increases kidney function increases as well as maintains the digestive system's health. Magnesium is also naturally found in coconut water, which helps the intestinal wall muscles move stool out of the body.
6. Vitamins
Vitamins can help keep your digestive system in balance.
Here a list of vitamin describe as under
Vitamin C
Vitamin B-5
Folic acid
B12 vitamin
Vitamin B-1
Eating foods that contain these vitamins may increase your number of bowel movements. Vitamins in supplement form are another way to make sure you're getting the right amount from your daily recommendation.
7. Milk and butter
Milk and butter also good for constipation relief. You can try adding a teaspoon or two of ghee to warm milk at night to gently and naturally stimulate a bowel movement the next morning. Vitamin is found in coconut water, which helps the intestinal wall muscles move stool out of the body.
Conclusion
If these home remedies do not work properly, you should talk to your doctor, who may recommend proper treatment. In this way, you may save yourself from chronic constipation, which is harmful to your health.
