Constipation is one of the most common stomach problem. The normal consistency of bowel movements may differ from person to person, from thrice a day to three occasions a week, and most everyone has a regular habit. Driving hard stools below 3 times a week might be a constipated man or woman. Other symptoms consist of bloating, nausea, aches in a lower tummy, headache, mouth ulcer and bad breath. Ingesting a diet that is lower in fiber, not having enough fluids, which has a sedentary lifestyle, psychological stress or frequently ignoring the urge to venture to the bathroom can bring about constipation. Although constipation can affect any person, it’s more common in females and in people over age group 65. It also will occur during pregnancy, following childbirth or surgical procedure. Some medicines, like certain painkillers in addition to iron supplements, might result in or aggravate the condition. Occasionally, constipation is a result of an underlying illness. Most examples of constipation are non permanent and by simply transforming lifestyle, such as receiving targeted exercise, drinking far more fluids and ingesting a high-fiber diet, will go a long way toward relieving constipation.
- Eat a raw apple about an hour after a meal. Apples are very cleansing, and will encourage bowel movements. Pineapple juice, pears, guava are also effective.
- Eat a handful of dried prunes (raisins) or drink some prune juice everyday an hour after meals. In addition to adding fiber, prunes have a mild laxative effect.
- Eat ripe yellow bananas between meals, not with the meals.
- Honey has laxative properties and can be added to food or drinks to relieve constipation.
- Squeeze half a lime in a glass of hot water, add half a teaspoon of salt in it and drink.
- Sprinkle one teaspoon of ground flaxseeds over any meal. Flaxseed help to ease constipation. Flaxseed also serves as an excellent source of omega-3 fatty acids, as well as of other important vitamins, minerals and phytoestrogens.
- Aloe juice or aloe latex can be used as a laxative, but it should not be confused with aloe vera gel which is used for wound healing or sunburn.
- For constipation in children, give 3 figs soaked in warm water.
- For constipation during pregnancy, a cup of hot milk with a teaspoon of ghee added is effective.
- Eat more fiber rich foods. Include fruits, vegetables, nuts, legumes, whole-grain cereals and whole grain breads which are high in fiber. Add fiber to your diet gradually to avoid gas and bloating.
- Increase the intake of fluids preferably water. Drink eight to ten glasses of pure water daily. Fluids make bowel movements softer and easier to pass.
- Exercise regularly for 20-30 minutes, such as walking, biking or swimming, which help to stimulate intestinal function.
- Take a good probiotic such as acidopholis or bifidophilus to help promote a healthy environment within the colon.
- Develop regular bowel habits. Set aside time after breakfast to visit the toilet.
- Try an elimination diet to help you to identify what may be triggering your body and causing your colon to contract.
- Go to bathroom when urge; don’t wait. Allow adequate time for bowel movements. The longer you wait, the more water is absorbed from stool and the stool becomes much harder.
- Don’t skip breakfast. Having a hot drink with breakfast helps to stimulate bowel.
- Limit caffeine intake, which can worsen symptoms of constipation by causing dehydration.
- Avoid sugar, cheese, refined white flour and other processed foods.
- Avoid intake of medications that may cause constipation. Your doctor will help you in this regard.
- Avoid using over-the-counter laxatives. Try to avoid laxatives containing senna (Senokot) or buckthorn (Rhamnus purshiana) because long-term intake may damage the lining of your bowel and injure nerve endings to the colon. The use of laxatives can actively make a constipation problem worse in the long run.
- Avoid hurried meals and meals at odd times.
- Constipation has not cleared up after 7 days.
- Having recurrent bouts of constipation.
- Intense abdominal pain.
- Blood in your stool.
- Constipation that alternates with diarrhea.
- Severe pain in the anus during bowel movement.