Constipation is a common disease of irregular bowel movements. Many people have suffered through it and everybody will agree when I say that it wreaks havoc in one’s life. It has the ability to interfere with everyday tasks and mental well being together. Alone in the United States of America, 2.5 million people are affected by constipation, yearly. As such it is important that we understand this extremely common disease of the digestive system, why it occurs and what can be done to get rid of it.
Often, constipation can be described as having fewer than 3 bowel movements in a week but can also be simplified in saying that when a person has difficulty emptying the large bowel. There are quite a few reasons as to why constipation occurs but it often has something to do with less fibre and water content in the diet as main propagator.
Let us now understand the reasons behind constipation. Poor diet with less fibre is the sure fire way to get constipated quickly. The fibre helps the stool to move through the digestive tract. When the colon is not able to propel the waste out the rectum, the stool remains in the colon too long and gets hard and even more difficult to pass. Dehydration, lack of exercise, frequent changes in routine, low fibre content in the diet is some of the main perpetrators of constipation.
Having lumpy or hard stools, passing fewer than three stool per week, extreme difficulty in bowel movements, feeling unsatisfied of bowel movements as you don’t feel completely relieved are the main symptoms of Constipation. Whenever you feel these symptoms, it is imminent you take steps to relieve yourself immediately as to ignoring them can lead to serious health conditions.
Now, let us take a look at the home remedies that have been tried, tested and perfected over the years to cure constipation.
Drink more water
Dehydration slows down bodily function and cause hurdles in emptying the bowels. Dehydration can make you constipated, so keep taking in water to ensure regular movement of Colon’s muscles, which will in turn help you to relieve constipation.
Soluble fibre diet
Make sure to add water soluble fibre in your diet. Increasing the amount and quantity of fibre will make bowel movements easier and help you. Oat, barley, nuts, beans, lentils, peas are rich in soluble fibre. When they get absorbed in the body, they make a gel like substance and soften the stool, which improves its consistency.
Exercise more
When you exercise regularly, your muscles are strengthened and body functions properly. As such you get regular bowel movements, which will help you in relieving constipation. Studies show people who exercise regularly, show significantly reduced symptoms of constipation.
Probiotic foods
Probiotic foods improve the health of your guts and correct any imbalances. It also encourages the digestive system to function properly thereby increasing bowel frequency. They are extremely good for people suffering from Chronic constipation and should be taken atleast 4 times a week to become more effective.
