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One in every five adults across the world has suffered constipation in some form or other before they reach the age of sixty. Many such people end up having to take medication to relieve the discomfort, and some even require intervention in the form of enema etc. But the human body is designed to ensure free movement of bowels, and we needn’t necessarily ply our bodies with chemical concoctions to encourage this natural process. It is a much better solution to use natural ingredients to prevent or cure constipation easily. Let us look at a few easy home remedies for constipation relief, you can make by yourself at home:
15 Easy Options For Constipation Relief
This is the easiest, cheapest and most readily available solution we have, to cure constipation and even prevent constipation from occurring. We do know that almost three-fourths of our body is water. Any shortage of water would interfere with the natural movement of bowels, which is why we need to drink plenty of water, especially before going to bed. Throughout the day we should drink not less than 8-10 glasses of water. You should note that water here doesn’t refer to the sugary carbonated colas that people prefer to consume. These would not only be ineffective against dehydration, but they could also actually worsen the symptoms of constipation. A glass of lukewarm water with a few drops of lemon is the perfect start to a great day when it comes to constipation troubles.
This is something we have been hearing since childhood but still ignore often. Vegetables, fruits, nuts, seeds, whole grains, lentils and peas are examples of everyday foods which contain loads of fibers. Fibers could be insoluble (wheat bran, whole grains, most vegetables) or soluble (oat bran, barley, lentils, nuts etc.). The insoluble fibers add bulk to the stool and therefore help them to pass easily. The soluble fibers improve the consistency of the stool to make them pass easily. Many people also take fiber supplements if their everyday diet doesn’t provide them with enough fibers.
These are the good bacteria which aid the natural processes of our body. These healthy bacteria are found in large quantities in yogurt, and a cup of yogurt every day would work wonders for our digestive tract to stay smooth and well lubricated. Some people who do not like the taste of plain yogurt go for flavoured probiotic supplements which are manufactured synthetically but are equally effective.
We traditionally associate coffee with the ability to keep us alert and active, and drive sleep away. But the lesser known effect of coffee is that it stimulates the right muscles of our digestive system to make us want to go to the washroom. We spoke of fibers earlier, and it has been proven that coffee also contains soluble fibers. Some studies have found coffee to be more effective than water for combating the ill effects of constipation.
Any freshly brewed tea is very effective in relaxing your digestive track muscles adequately for ensuring a great bowel movement. A special kind of tea has been found to be very effective. This is the dandelion tea which is usually grown wild, but you can now find it even at your neighborhood store. If you can’t find it locally, just crush a few dried dandelion leaves into a cup of hot water and drink while it is still hot.
This is a lesser known herbal product with awesome laxative properties. This product contains a natural compound called glycoside, which stimulate the contractions and relaxations of the alimentary canal and helps the bowel movements. In case you have inflammatory bowel disease (IBD), then you might want to desist from using Senna. It is available in the form of oral pills, and it can also be applied rectally.
7. Epsom Salts:
You must have used Epsom salts as bath salts to get a relaxed feeling after a long, tiring day. In the bath, this salt affects you externally by drawing out the weakening toxins from your body. But very few people know that Epsom salts have powerful effects even when taken internally. You need to add a couple of teaspoons of this wonder salt to a cup of warm water, and it works wonders in clearing a path through your digestive tract. The secret of the effectiveness of Epsom Salts is the presence of magnesium.
This acronym stands for fermentable oligosaccharides + disaccharides + monosaccharides + and + polyols. Don’t fret if that sounds like Greek and Latin to you. It is just a fancy way of referring to a specific elimination diet used to cure irritable bowel syndrome (IBS). It eliminates from your diet all such foods which have a negative effect on constipation. In case your constipation is due to IBS, then a low FODMAP diet can help control and cure both symptoms.
Just as bowel movements are one of the natural functions of a body, exercise is also something that our body is naturally geared up for. A body without any exercise over an extended period of time would face several physical and mental problems. Similarly, regular exercise can cure several ailments of the human body, including constipation. Constipation doesn’t call for very heavy exercising for hours every day. Just a brisk 45-minute walk would get the juices flowing and aid the bowel movements greatly.
This is something which is easily available in markets and can be kept at most homes. Prunes are one of the best natural laxatives, and this is primarily because prunes contain sorbitol which is a natural laxative. Just like coffee is a better aid than water, similar reports have concluded that prunes offer much better laxative properties compared to fibers. Those who use prunes on a regular basis eat 5 to 7 medium-sized prunes every day for best results, but if you are unable to arrange for prunes on a regular basis, you can eat them whenever you get a chance.
11. Flax Seed Oil:
The oil extracted from the wonder seed flax (which is said to have curative and preventive properties for cancer as well) is an awesome remedy for constipation. The best way to take this oil is to mix a couple of tablespoons of flaxseed oil into a glass of fresh orange juice. The natural fibres present in the orange juice accentuate the laxative properties of the oil, and the orange juice also greatly improve the taste. Just one dose to start off your day should be more than enough.
12. Calcium Without Diary:
We depend a lot on milk and other dairy products for our dose of calcium. But we tend to forget that constipation is often affected negatively by cow’s milk and other dairy products. It is not a wise idea to solve the problem of constipation by completely eliminating calcium from our diets, so the best way is to look for non-dairy products i.e. vegan sources of calcium so that the constipation is not aggravated.
13. Olive Oil:
This is a prevalent oil we use to prevent stroke or to protect our heart or for its anti-inflammatory properties and as a useful antioxidant. But a slightly lesser known benefit of olive oil is its tremendous laxative properties. Get into the habit of using olive oil for all your cooking needs. In case your constipation is chronic, then you can directly ingest a tablespoon of olive oil every morning. It will do you no harm but will work wonders on your constipation.
14. Aloe Vera:
This is a wonder plant which has so many documented benefits for the human body. People use it for their skin and for digestion. But aloe vera juice also is a great laxative. The aloe latex contains anthraquinone glycosides which provide a great laxative effect. This compound is also present in the natural laxative Senna we talked about earlier in this article. For constipation, the sticky gel from the broken leaf is to be taken an orally first thing in the morning. If you do not have access to a plant, you can also pick up dried aloe from the markets and make a solution in warm water.
15. Daily Routine:
The best way to stop constipation from becoming a scary part of your life is to listen to the rhythm of your body and obey it. Many people do not follow the daily routine of going to the bathroom once every morning, because they get the feeling that the right pressure is yet to build up. You must remember that the more time your stool stays inside you, the more water gets drawn out of it, and the harder it becomes. So, whenever you feel the urge, you need to go, and also try to keep to a routine of going once every morning.
Constipation is one of the most embarrassing discussions to have with your friends or colleagues, so it is better that you become aware of simple home remedies which you can administer yourself.