Constipation occurs when there is difficulty in emptying of bowels, frequently caused by hardening of feces. This is caused by many factors including lack of fiber in the diet as well as little intake of water. Considering the magnitude of discomfort caused by constipation, its treatment brings immeasurable relief to its victims. Here are some natural ways of relieving yourself from constipation:
1. Dietary Changes
Hardening of feces is majorly caused by lack of fiber in the diet. Since fiber is not a major dietary requirement spelled out in most foods, many people take food that lacks fiber for long periods of time. It is only after the cumulative effect of fiber deficiency, which is constipation, kicks in, that most people start appreciating the need of fiber in the diet. Although it is advisable to prevent constipation by eating fiber-rich foods, it is also prudent that once you get constipated, you include fiber in your diet in large quantities. Fiber rich foods include fruits and vegetables such as apples, pumpkin seeds, raspberries broccoli, carrots and Brussels sprouts.
2. Lifestyle Changes and Exercise
Constipation, especially at a later age in life is caused by changes in our lifestyle such as lack of exercise. Incorporating exercise in our daily routines can reverse this. This includes exercises such as squats, jogging, skipping and other exercises that strengthen bowel muscles. Additionally, doing exercises that increase blood circulation helps to counter constipation.
3. Increase in intake of water
Dehydration is one of the leading causes of hardening of feces which in turn causes constipation. Less water intake stiffens the bowel muscles there by making passing of fecal material even harder. Increase in the intake of water leads to softening of stool as well as increasing the effectiveness of bowel muscles. It is therefore recommended to take 8 glasses of water a day to keep this condition at bay.
4. Live a stress free life
Stress is one of the major causes of most lifestyle diseases such as diabetes. These diseases bring about hormonal changes as well as dehydrating effects in the body which in turn cause constipation. Being stress free is thus the key to ensure that conditions such as constipation don’t affect you.
5. Avoid dairy products and cheese
Dairy products and cheese contain lactose that causes bloating, gas and constipation in some people. If experiencing constipation, cut out on milk, cheese and other dairy products until the condition is over. Yoghurt is however exempted in this category.
In addition, avoid alcoholic drinks as well as caffeinated drinks as they dehydrate the body and lead to fluid loss through urination.
Constipation is a condition that can seriously impede ones day to day life. Making some dietary as well as lifestyle changes can relieve the discomfort, and keep it from coming back.