Constipation can be a real pain in the ass. In ones lifetime everyone experience some form of constipation. It happens when there is difficulty in bowel movements. Constipation is not a disease but a symptom that there might be something wrong in our system.
Observe your lifestyle carefully and you will be able to pinpoint what is cause of the constipation. Eliminate those and you will have no constipation. Here are guidelines that will naturally treat you for constipation.
9 Natural Treatment For Constipation
We always underestimate exercise; lack of exercise is one of the major reasons for lifestyle diseases. Exercise makes our stomach and intestines stronger and become more efficient in doing their work. It increases our metabolism and churns up everything in our stomach and intestines and enables them to keep on moving. Twenty minutes of free hand exercise everyday is all what it takes to live a constipation free life. Exercise anytime of the day but make it sure that it is at least for twenty minutes.
Make sure that your body is hydrated always. When living in an air conditioned environment we have started taking less water that what is required for our body. Water acts as a lubricant in facilitating the stools to move effortlessly. It also prevents the stool from getting hard. Drink minimum of six glasses of water per day; do not include water from other sources such as beverages and juices. If you take alcohol then drink even more water as alcohol dehydrates the body.
Sleep & Stress
Improper sleep or lack of sleep also affects your bowel system. Make sure that you sleep for at least for six hours every day. Make a habit of going to bed at a particular time and keep the bedroom environment optimum for a good nights sleep. Try not to sleep during the day; if you sleep during the day make sure that it is not more than thirty minutes. Stress also leads to compromised bowel system. Try to make your life less stressful. A warm shower before bedtime will give you a stress free good night’s sleep.
Some medicines also cause constipation. If you are taking medicines and getting constipated then consult your doctor. The doctor may change your prescription or provide solutions that will reduce the side effects of the medicine. Do not self medicate; always consult your doctor.
If you are in habit of taking synthetic, over the counter laxatives, then stop taking them immediately. In the long run it will do you more harm than good. You can try taking one teaspoon of castor oil before going to bed. Castor oil is natural laxative that will help you in having normal passing of stool. Also, do not make a habit of taking castor oil daily, its habit forming and may become difficult to kick the habit.
Proper Eating Habits
Improper and untimely eating may also cause constipation. Eat at regular intervals, chew your food properly, don’t talk and eat as it will allow air to go into the stomach and bloat. Avoid having refined and processed food. Try to have more of natural and organic food, have whole bran flour instead of regular flour. Restrict your alcohol intake to the minimal. Have white meats instead of red meats. Limit your intake of tea, coffee, colas and carbonated drinks. Replace processed sugar with honey or natural sweeteners.
High quantity of roughage in food prevents constipation. Roughage doesn’t get fully digested and absorb water and gives the stool more volume, lubricates it and makes it easier to pass through the intestine. All leafy vegetables have high quantity of roughage. All unprocessed food also has right quantity of roughage. Uncooked fruits and vegetables have more quantity of roughage than cooked food.
Regular intakes of fruits also avoid the occurrence of constipation. Make sure to have one to two helpings of fruits daily. Take the fruits raw without any additives or sweeteners. Also eat the skins of the fruits where the skin can be eaten; do not peel them. Apples and dates are very good in preventing constipation. Apples have mild laxative property and dates when soaked with milk are great at adding volume to the feces.
Papaya is one fruit, which is panacea for all digestive disorders. It has very high roughage, good amount of water and cleansing property that cleans the stomach and intestines. It also has good quantity vitamin B which is required for metabolism of food. If you are facing difficulty in passing stools, eat big chunk of naturally ripen papaya. Within half an hour you will be running to the potty.
Psyllium husk or Isabgol is a natural antidote for constipation. If Psyllium husk is taken with lukewarm milk before going to bed it ensures a smooth and painless bowel movement in the morning. The husks are natural laxative and are not habit forming; it can be taken regularly as food supplements without any side effects. It has great roughage and fibers and can hold water up to ten times its volume.
Good Bowel Habit
Develop a good bowel habit. It takes time and dedication but once you have developed a good bowel habit the occurrences of constipation will be reduced to the minimum. Try passing stool every day at a fixed time. On that particular time, even if you don’t have the urge, sit on the potty. You will see that after few days you will have a natural urge to pass feces at that particular time. Stick to the routine always without making any deviation.
Try making a time table of all your daily chores. Have breakfast, lunch and dinner at fixed times. Go to bed and rise and fixed times. Go to the potty at the fixed time. Exercise at fixed time. If you follow a fixed time table and a healthy diet, then you can be assured that you will never have constipation.
You will have to make minor adjustments in your lifestyles and follow what has been stated above and literally, you will never have pain in the ass.
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