Feeling Constipated? Do Not Take It Lightly

Constipation is probably one of the most prevalent medical conditions in the western world but is not discussed or acknowledged as people choose to ignore the condition as it can be embarrassing. Many people in advanced countries suffer from chronic constipation and spend a good amount of money on over-the-counter laxatives. It is a myth that you need to have a bowel movement every single day to be regular, thereby increasing the dependency on laxatives. Every individual has a different metabolic rate and while some may normally poop every few days, some go several times in a day.

Constipation can be quite debilitating and is no laughing matter as it can make you feel lethargic and uncomfortable and in the long run can be hazardous to your health. It can lead to a prolapsed rectum, hemorrhoids, varicose veins, anal fissures and tears. Prolonged chronic constipation causes autointoxication leading to bloating, frequent intestinal upset, feeling exhausted all the time, irritability, increased incidence of skin problems, headaches, migrating pains and getting sick often.

The main cause of constipation, nowadays, can be attributed to a sedentary lifestyle, improper eating habits, not drinking enough water, lack of physical exercise, too much stress and sometimes due to a diseased condition or medications.

Instead of treating constipation with herbal or drugstore laxatives which can have side effects and can also become habit forming, it is safer to opt for natural home remedies that can be extremely easy to follow.

Increase your fiber intake:

Fiber acts like a drain cleaner accumulating food and waste materials from your GI tract, soaking water and adding bulk to help the food move along. If you’re constipated and taking fiber to relieve it, you must be sure to drink lots of water to aid in digestion.

Fill up on soluble fiber found in oatmeal, bran cereals, nuts, seeds, dried beans, lentils, and some fresh and dried fruits like figs, prunes, raisins, pears and vegetables. This fiber absorbs water and softens stools improving consistency. Insoluble fibers found in wheat bran, vegetables and whole grains adds bulk and prevents gas and bloating.

When consuming figs, eat them with the skin as it is a rich source of fiber and calcium. Raisins contain tartaric acid and prunes contain sorbitol which have a laxative effect. Cherries and apricots help fight constipation especially when eaten with a bowl of yogurt which contains gut-soothing probiotics.

Taking one tablespoon of ground flaxseeds two to three times in a day added to a cereal or smoothie is a good fiber source and also contains heart healthy omega-3 fats.

Another effective high fiber remedy is to mix one to two teaspoons of psyllium seeds into a cup of hot water, allow it to sit for two hours, add honey and lemon and drink it.

Loosen up with a hot cup:

Caffeine found in tea and coffee is known to have a bowel-loosening effect but is also a diuretic, hence too much should be avoided. Herbal tea, dandelion tea or a simple cup of hot water with lemon juice and honey acts as a stimulant and detoxifier flushing out toxins from the body. Mint and ginger added to teas can help alleviate a slew of digestive problems. Peppermint contains menthol which has an antispasmodic effect that relaxes the muscles of the digestive tract.

Include healthy fats in your diet:

Healthy fats found in olive oil, certain fish oils, avocados and nuts help lubricate the intestines and ease constipation. Sesame seeds taken whole or ground helps moisturize the intestines. Castor oil is an effective stimulant laxative that stimulates the large and small intestine and has been handed down for generations as a remedy.

Exercise is vital for proper bowel movements. At least 15 minutes of walking daily and especially so after a heavy meal can help jumpstart your digestive process. 

Baking soda and Epsom salt: One teaspoon of baking soda in ¼ cup warm water can relieve bloating, neutralize acidity and help things pass through the gut. Two teaspoons of Epsom salt in a cup of water is an effective home remedy for constipation.

You can also use acupressure to stimulate your digestive system. Pay heed to nature’s call - this is a preventative method to avoid bouts of constipation. Also squatting over the toilet seat is a natural position to help kick start your colon.