Natural cures for constipation .For an healthy individual, you are expected to have between 2 and 3 bowel movements per day. For some people once a day, or once every 2 days is quite normal. But when you are unable to have a bowel movement at all or you visit the toilet less than 3 times in a week, chances are that you are constipated. This also means that if you don’t stool as often as you do normally, you’ll be forced to strain more than normal to get the poop out and you’ll likely not be able to empty your bowel even when you do poop.
Apart from causing you uncomfortable symptoms like abdominal bloating, discomfort when you visit the toilet and experiencing pain because the stool you are passing is dry, difficult to pass and hard, constipation can lead to so many other illnesses like anxiety, obesity, heart disease, body odor, bad breath, arthritis and so on.
It is a pretty common condition and it affects everyone no matter the age. Most times it is caused by your lifestyle choices, the foods you eat or those you avoid, a disease condition or even a medication you use.
Sadly, being constipated can a terribly negative effect on your mental and physical health as well as your quality of life.
But the good news is that you don’t always have to run to a pharmacy for a quick fix laxative – which in some cases may actually make the problem worse – there are lots of natural cures for constipation which you can do in the comfort of your home and most of which are even supported by scientific facts.
DRINK A LOT MORE FLUIDS
If you are of the habit of being dehydrated often, remember that it can cause you to be constipated. So if you want to prevent being constipated, you need to drink more water, more often to stay hydrated.
On the other hand, if you are already constipated, dry drinking more water to rehydrate yourself and help your bowel to get things moving along. Now remember, just because it says to drink more fluids, it means you can pop in those carbonated drinks like cokes and sugary sodas. Apart from being a bad health choice, they can actually make your constipation worse.
Always stay hydrated by drinking enough water which you can spread out during the day.
FRESHEN UP YOUR INSIDES
Don’t you just love the sweet scent of fresh lemons? Just so you know, your stomach would definitely appreciate it just as much as your nose does. Lemon juice contains citric acid which works to stimulate your digestive system as well as flushing out the undigested materials that have piled up along the walls of your intestines, not to mention it flushes out toxins as well.
You can lessen the intensity of the lemon flavor by mixing the lemon juice with water, which also helps to gets more fluid through your system to get this moving normally again.
To do this, you’ll need one fresh lemon and one cup of warm water. Squeeze the juice of the lemon into the cup, then drink it.
GO NATURAL WITH FIBER
Maybe you’ve been told that a natural diet can help prevent and cure constipation but how do you know which foods are actually good? To be more specific, natural foods that contain lots of fiber are those that end that toilet suffrage. But what are fibers you ask?Natural cures for constipation.
Fibers are those natural materials that act like sponges because they cannot be digested. They draw water their surroundings and swell up which adds bulk to your stool and softens it, making it easier for you to pass it out.
In fact, a recent study found that about 77% of the people who added fiber-containing foods to their diet were able to get over their chronic constipation.
Fiber-rich foods include beans, whole grain bread, broccoli, berries, pears, apples, plums, potatoes – not fries – and nuts.
Be warned though, there are two main types of fiber, and while they can both be beneficial, one of them may prove more harmful than useful. These are soluble and insoluble fibers.
Soluble fibers absorb water to form a paste that softens and improves the consistency of your stool. They can be found in foods like beans, peas, nuts and some vegetables and fruits.
Insoluble fibers are those that bulk up your stool and help them pass more easily and faster through your digestive system. They can be found in whole grains, vegetables, and wheat bran. However, studies suggest that it isn’t particularly effective in curing constipation and can even make it worse in people with irritable bowel syndrome for example, who already have a functional bowel problem.
The best option when choosing what fibers to consume when you are constipated is non-fermented soluble fibers like psyllium husks which are available in many pharmacies.
But if you wish to prevent constipation, your aim should be to consume a mixture of both soluble and insoluble fibers with the occasional supplementation of non-fermentable fiber. The recommended intake of fiber in women is 25g per day and for men, 38g. Don’t forget to drink lots of water.
BRING ON THE BACTERIA
This might sound weird to some people, I mean, shouldn’t you normally avoid bacteria?
But the funny thing is, a healthy gut flora, or bacteria, is important to keep your digestive system working optimally, especially these days when your belly has to contend with all the processed foods and sugars you consume.
If you want to prevent constipation, keeping the good bacteria in your body plentiful and strong is the right way. And if you are already constipated, doing this would reduce the severity.
The most common way to protect your gut flora is by enjoying some yogurt. Yogurts are filled with probiotics that help your gut bacteria to flourish. Have a cup of plain yogurt with your breakfast as well as on its own or with some healthy snacks during the day and you’ll be golden.