Constipation is the discomforting condition of digestive system where an individual bowel movement is less than thrice in a week.

If these movements are difficult to pass, hard, pebble-like, or just small, this condition can lead to lasting digestion problems.

It is essential to cure a person’s constipation to perk up their health and well-being. Here’s a quick guide to help you tackle constipation with a few tips and remedies to relieve it now.

The causes of constipation

There are multiple reasons behind constipation. Some of them include:.

Poor Diet

Individuals who consume a low fiber diet lack the essential nutrients required to bind stools; therefore, the stools turn out to be hard to pass.

Insufficient Fluids

The body demands plenty of fluids to maintain proper hydration, regulate digestion, and bowel movements. Inadequate water intake results in rectal dehydration, therefore producing hard stools that are hard to pass.

Lack of Exercise

Physically active people possess a few digestive tract problems related to constipation than those who aren’t active. Exercise stimulates the digestive system and helps regulate bowel movements.

Insufficient or no exercise is a significant contributor to constipation.

Stressful Lifestyle

Stress disturbs the body’s natural rhythm, which influences body functions such as bowel movements. Individuals with emotional and physical stress are more likely to experience constipation issues.

Medical Conditions

Medical Problems such as Irritable Bowel Syndrome(IBS), colon cancer, diabetes, hypothyroidism, and certain intestinal diseases frequently cause chronic and temporary constipation.

Tips to Relieve constipation

Some lifestyle modifications and home remedies can provide relief from constipation. Below are the tips to relieve constipation:.

1. Include more fiber-rich foods in your diet

Fiber is crucial to prevent constipation. Fiber-rich fruits and vegetables are vital components that regulate digestive health, including bowel movements. Below are some of the high-fiber foods:.

Apples
Berries
Pears
Stews
Meat substitutes made from soy
Beans and other legumes
Cereals made from whole grains
Carrots and sweet potatoes
Whole-wheat pasta

2. Drink plenty of fluids

Fluids are vital in preventing constipation. Regular consumption of water and other liquids helps soften the stools, making them easier to pass. The daily recommended fluid intake is eight 8-ounce cups of water per day.

3. Increase exercise

Regular exercise helps the healthy functioning of the digestive system, reduces the risk of colon cancer, and curbs hormonal fluctuations.

Engage in moderate exercises such as walking, swimming, or cycling for 30 minutes per day to improve bowel movements.

4. Massage the abdominal region

Gently massaging the abdominal area can help with constipation; use the index and middle fingers to massage the colon area in a circular motion. This action can help relieve the stools due to the movement in the digestive tract.

5. Use natural laxatives

Natural laxatives help alleviate constipation as they boost bowel movements to relieve the intestines. Some common natural laxatives include:.

Castor oil
Aloe vera juice
Prunes or prune juice
Powdered magnesium supplements
Herbal tea: Senna tea
Pumpkin seeds or oil

6. Avoid processed foods

Processed foods such as cheese, fast foods, and high-fat and sugary foods should be avoided as they are difficult to digest and can lead to constipation. Alcohol and caffeinated beverages have diuretic properties and can lead to dehydration.

7. Build a routine

It is imperative to build a bowel movement routine. When one wakes up, consumes breakfast, or drinks plenty of fluids, the body naturally responds with a bowel movement.

Take a break during working hours, take a walk, and defecate when the body feels the urge.

When to see a Doctor?

It is essential to visit a doctor if the constipation does not subside with the lifestyle modifications mentioned above. Consult a doctor if you are experiencing one or more of the following symptoms:.

Severe abdominal pain
Trouble breathing or nausea
No improvement in bowel movements
Blood in stools

In conclusion

Constipation is a prevalent condition that affects individuals of all ages. It is essential to know the causes and remedies to prevent, alleviate, and avoid it. A healthy diet and lifestyle modifications can relieve most constipation issues.

If symptoms persist, seek medical attention.