Let’s be sincere — we have all experienced constipation and a few accompanying bloating at some point in our lives. Despite the fact that many of us are too embarrassed to ever admit it, we have all experienced it. In reality, constipation is definitely one of it.
“For many people, it’s too embarrassing to talk about and so they may discuss about it with their medical doctor until it reaches the point where it’s no longer comfortable,” Dr. Eric Esrailian, co-chief of the Vatche and Tamar Manoukian Division of Digestive Diseases at UCLA, constipation is caused by different reasons including poor diet, dehydration and stress. Some medicinal drugs, like painkillers, can also be one of the problems with bowel moves.
A few symptoms which you’re constipated like passing fewer than three stools a week, straining or having difficult to pass bowel movements as well as having some stomach bloating. If constipation continues, it could lead to an*l fissures, haemorrhoids and variety of uncomfortable situations. But, if constipation continues for an extended period of time it may be a sign of more extreme problems affecting the colon, urinary tract or anus. You need to call your doctor if that is the case.
“Most people have mild intermittent symptoms, and they ought not to worry, even though a few do end up excessively concerned,” said Dr. Nicholas J. Talley, the chairman of Internal Medicine at Mayo Clinic, Jacksonville. “Others suffer in silence, as it’s embarrassing to speak about your bowels.”
However, you do not have to suffer in silence — subsequent time you discover yourself struggling with uncomfortable constipation, try these natural remedies.
Drink Plenty of Fluids
To be hydrated allows digestion and helps muscle function well. So whenever the body is dehydrated, the digestive system will not be able to process nutrients and move waste properly. But, there’s no prescribed quantity of water everyone is supposed to drink each day — that clearly depends in your body.
“It have to be enough that you’re going to the rest room every to three hours and passing a decent volume of urine that is the shade of a pale lemonade — that’s a sign which you are well hydrated,” Dr. James Dewar, an assistant professor of Family Medicine at the University Of Pittsburgh School Of Medicine.
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Add Supplementary Fiber To Your Diet
Consuming more nutritional fiber — found in many fruits and vegetables — can assist with constipation. Nutritional fiber is known to increase the size of your stool as well as make them to softer. Larger and softer stools flow more quickly through your bowels and are easier to pass.
Examples of food high in fiber include: brussels sprouts, raspberries, broccoli, avocados, flaxseeds and chia seeds.
Doing exercise regularly does not only help preserve your digestion system healthy, it can additionally stimulate your bowels. The National Institutes of Health (NIH) recommends about 20 to 30 minutes of workout a day to prevent constipation in the first place.
Taking of Probiotics
Probiotics are the healthful bacteria inside of us, and they are essential for gut fitness. By keeping your gut healthy, also probiotics aids passing of stools easily and more regular.
Moreover, you can more probiotics to your diet through ingesting Greek yogurt and fermented vegetables which includes Korean kimchi or sauerkraut, and incorporating apple cider vinegar. If none of these foods sound appetizing to you, you could also use probiotic dietary supplements. However it’s essential to ensure you’re buying a quality probiotic supplement. Probiotics are regularly measured in colony-forming units (CFUs); generally, the higher amount of CFUs, the better.
Avoid Some Certain Foods
You need to know that there are some certain foods that add to your diet which can treat constipation, so also, there are a few meals you must try to keep away from. As an example, red meat is high in iron, which may contribute to constipation and should be avoided.
Also, you have to keep away from white breads, like bagels, and baked goods containing white flour. These types of food are heavy in starch and contain little to no fiber,that can motive you to feel backed up. Intake of alcohol is another cause of constipation. Alcohol can cause dehydration, slow down digestion and irritate the bowels.
I hope you found all the above stated natural remedies useful.
What’s your own opinion?
Do you also know about any other natural remedies to cure constipation?