It’s well known that “A sound mind in a sound body”. Constipation seriously affects quality of life, declines overall sense of well-being and causes stress. Rightly said “Health is wealth”. You can get anything with money, to some extent cure for your ailments as well but it’s does not guarantee treatment or replacement of each and every thing. We should better look after our health, opposite of which might lead to irreparable loss.
Constipation is quite serious problem as it leads to all sorts of colorectal disorders. The reason being that colon can hold a few pounds of feces in transit. During constipation, the colon is holding around 10-20 pounds more faeces which enlarges and and stretches out the colon, irritates it’s inner lining, harms anal canal and toxins are produced from fermenting and rotting of stools.
What Is Constipation ?
If stool is too dry, hard or lumpy and you haven’t been to toilet to pass stools at least thrice a week or it is too difficult to push out and it is larger than usual then you are constipated.
Causes Of Constipation
You can be a constipation victim because of number of causes like Parkinson’s disease, drugs side effects, immobility, improper diet, anxiety, stress or depression, ignoring the urge to go to toilet, and not drinking enough liquid.
Tips To Cure Constipation
Drink plenty of water and fluids.
Increase fibre in your diet by adding lots of fruits and vegetables with high water and fibre content.
Also, Increase your daily activity level by exercising, swimming or brisk walk etc.
Improve your toilet routine by keeping a regular time daily and don’t rush out.
Remedies To Cure Constipation
Fibre in our food serves just like a pipe cleaner, scrubbing off waste from our digestive tract. As it adds bulk to stool, it’s easier for digestive tract to keep the food moving forward. Rich fibre sources are lentils, beans, apricots, berries, broccoli, nuts, potatoes, whole wheat, whole meal oats & barley and a lot of vegetables and fruits. Add some flaxseeds or Chia seeds to cereal bowl or while baking bread to boost the fibre content.
Drink more water than usual or at least 2 – 3 liters to keep the stools soft and easy to pass. Other than water, you can also add different types of tea in your daily routine. Mint tea is quite good as mint relaxes the digestive tract muscles. Ginger tea, according to herbalists, is extremely beneficial to speed up slow moving digestion. Dandelion tea is another addition to the fluids list which acts as a good laxative. Lemon water is extremely good remedy for constipation. Lemon juice can flush out toxins from our body and stimulates digestive system.
Caffeine in coffee is a natural stimulant and it stimulates the colon. Don’t take it in excess as coffee is also a diuretic, making you urinate more frequently and leading to dehydration and constipation so, keep drinking water with it. Take 1-2 cups of coffee.
In a study it was concluded that subjects who consumed 4.5 ounces of raisins daily had their digested food through the digestive tract in half the time as compared to the other subjects who did not consume raisins. Raisins are high in fibre and have a laxative effect along with tartaric acid in it.
This yellow wonder is rich in fibre and it can help kick out constipation.
Prunes are rich in fibre and they trigger the intestinal contraction that brings the urge to go to toilet.
7. Castor oil
This can be used as a super remedy for constipation. Do not use it if you are pregnant
Castor oil should be consumed in these amounts
|Children over 12||15 ml|
|Kids 2-11||5-15 ml|
|Children younger than 2 years 1||1-5 ml|
Directions for taking castor oil
Mix castor oil with 1 glass of juices like orange, cranberry or prune etc. Other juices will dilute its laxative effect. Consult your doctor before following this recommended dose. It works best if taken on empty stomach. Don’t take it at night. Castor oil starts working within 2-6 hour. It should not be taken for more than 7 days. Stop taking castor oil if there are symptoms of abdominal pain, vomiting, diarrhoea, or chest pain etc.
8. Aloe Vera
Aloe Vera benefits are not just limited to beauty problems. It can help you with constipation as well. Take 2 Tbsp of aloe vera gel in the morning.
9. Olive Oil
Virgin olive oil is one of the healthiest and tasty fats that can help relieve constipation by stimulating digestive system. Take 1 Tbsp of olive oil mixed it 1tsp of lemon juice (optional) on an empty stomach.
10. Flaxseed Oil
Flaxseed oil coats the stools and walls of intestines, thus increasing the bowel movements. Take 1 glass orange juice along with pulp with 1 Tbsp flaxseed oil added.
Insufficient activity level can also be a cause to develop constipation. At least a daily walk of 15-45 minutes can help to increase the motility of your bowl.