There is no hard and fast and definite definition to describe constipation.Constipation is inferred differently by different individuals. While constipation may mean irregular and incomplete bowel functionality for some, for others it may mean a strained session while emptying the bowels.No matter what constipation means for most adults across the globe, one thing is certain that constipation affects a large number of people of all races and nationality.
The frequency of bowel movement among healthy adults also varies according to each individual. While some people have up to 3 bowel movements a day, some may just have 5-6 bowel movements a week. Medically speaking constipation is diagnosed when an individual has fewer than three bowel movements a week. Constipation intrinsically differs in degree of severity for each individual but is broadly classified into three major categories namely mild, severe and chronic constipation.
No matter which side of the spectrum one stands, one this is certain that constipation is both, painful and frustrating. Although most people get constipated at some point or the other in their live time many people suffer from a continuous constipation problem and don’t seem to get relief from it. Patients suffering with chronic constipation may develop more complicated symptoms over a period of time. Here is a list of recommended home remedies one can follow to provide relief from constipation in the short term as well as in the long run.
Apple cider vinegar is by far one of the most popular home remedies to treat constipation. Apple Cider Vinegar with its high pectin content helps in improving overall digestion and also neutralizes the acid levels in the stomach resulting in smooth bowel movement.
Two teaspoons of apple cider vinegar mixed with a glass of water is recommended two to three times a day. Try adding apple or grape juice to the vinegar mixture for better results.
Bael fruit is regarded as one of the best naturally available fruit with laxative properties. Regular consumption of around 50 to 60 grams of bael fruit not only helps in cleaning out the toxins in the intestines but also throws out old accumulated faecal matter from the body. Bael fruit is recommended to be taken in its original form before dinner for best results.
Grapes and natural grape juice are a well proven constipation remedy that can works for most cases of constipation including chronic constipation. Grapes are made up of cellulose, sugar, and organic acid making them a natural laxative. Grapes not only provide natural laxative results but also help in cleaning the stomach and intestines to relieve constipation. A minimum quantity of at least 350 grams of grapes is recommended to get the best results.
Eating a bowl of fresh papaya in the morning empty stomach works just as well to treat mild to severe constipation in most adults. Papaya is not only a natural laxative but is also a good source of natural fibre and water which act as a stool softener while the laxative properties help in building and easy passage of stools through the bowels.
Figs are one of the highest fruit sources of calcium known to mankind. With its high calcium constituents figs can act a natural laxative which eases and regulates regular bowel movement. Figs can be eaten dry or soaked overnight in water and then eaten next morning on an empty stomach. The water used to soak the dry figs overnight must also be consumed as it has medicinal properties to ease and relax the bowel muscles and intestines.
Inclusion of high fibrous diet is a very effective home remedy to beat constipation blues. One of the best sources of natural fibre is the psyllium husk powder which can be taken orally in the night before going to bed. Psyllium husk can also be taken with juice or mixed with milk. The fibrous content of psyllium husk softens and binds the stool that helps in easy passage and regulation. Lemon: A combination of lemon juice and rock salt works as a very effective home remedy to fight constipation in both children as well as adults. A pinch of rock salt in a glass of water with some fresh lemon juice should be administered daily empty stomach for at least a week to see beneficial results.
Making small dietary changes can be as effective a remedy to avoid constipation as curing it. Remember prevention is always better than cure. One of the biggest contributing factors to constipation is starch, white breads, biscuits and oily junk food. Cutting out the oily food and white starchy breads from your diet can go a long way in not only leading a healthier lifestyle but also cutting out on constipation and its woes.
Regular exercises which tone up the stomach muscles also help massively in curing constipation and related bowel diseases. Try including outdoor games or brisk walking if you do not have access to a gym for regular exercise. Remember constipation is directly related to sedentary lifestyle and any active changes in lifestyle can go a long way in proving relief from constipation.
Fruit salads can be the best way in incorporating a one stop solution by including various fibrous fruits and vegetables into a salad that would not only have a positive influence on the taste buds but also equally effective in avoiding constipation.
Last but not the least, having a minimum of eight glasses of water each day helps in regulating the hydro quotient of the body. Dehydration is one of the primary reasons that hardens the stools thereby making it difficult to pass smoothly through the bowels. Keeping oneself well hydrated and having a glass of water first thing in the morning empty stomach also helps in easy and seamless bowel movement without any strains and constipation.
Accumulation of waste in the colon is also a primary reason for constipation. Using a good herbal colon cleanser like Ayurvedic herb ‘Triphala’ helps in cleaning out the colon and thereby promoting good colon health. Triphala also essentially acts as a laxative resulting in smooth passage of stools without cramps or any irritation.
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