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6 Tips to Relieve Constipation Naturally


    Our lifestyle, eating habits, age, gender, and health status affect our bowel movements. While there’s no set number of bowel movements a person should have, it’s not normal to go less than 4 times a week. Constipation is the reason why some people have irregular, hard, and difficult to pass bowel movements. 

    Constipation is quite uncomfortable to have, but many people face it from time to time, especially those taking medicines or pregnant. If we look at the reasons, there are plenty of them. Talking about the problems, a person may face the following things if they have constipation :

    • Fewer than 3 or 4 bowel movements a week. 
    • Hard or difficult to pass stool.
    • Pain during the passing of stool.
    • Feeling that not all the stool has been passed. 

    It is not something incurable. You can get rid of constipation with a few natural remedies. First of all, let us understand why constipation happens in the first place?

    • Constipation usually occurs when the waste in our body moves slowly through the digestive tract or cannot be eliminated from the rectum that can make stool dry and hard. 
    • Age plays a vital role in your bowel movements. Older people are less active and have a slower metabolism and less muscle contraction strength along their digestive tract.
    • Pregnant women or someone who recently gave birth go through constipation due to the changes in their hormones. 
    • If someone doesn’t eat enough high-fiber food, their digestion system may not work as efficiently. 
    • Taking certain medications can also upset your stomach. 
    • Underlying medical problems could be responsible for constipation. People suffering from stroke, diabetes, thyroid, or hormonal problems usually experience constipation and have issues with the colon or rectum, including Irritable Bowel Syndrome. 
    • Another reason could be misuse or overuse of laxatives, which are meant to loosen up the stools.  

    We have discussed six remedies to cure constipation. The best part is you can do all of these at the comfort of your home without taking extra pain. 


    Drinking-Water is Key

    Dehydration can make you constipated. That is why it is vital to drink enough fluids and stay hydrated. Drinking water helps the food to move through your digestive system and stop stool from hardening. According to some studies, carbonated or sparkling water is more effective than tap water. However, in our opinion, drinking carbonated drinks such as soda is not a good idea as they have harmful effects that make constipation worse.   

    Eat More Fiber

    Even doctors recommend increasing dietary fiber in case of constipation. You can eat two types of fiber – soluble and insoluble fiber. Soluble fiber soaks up the water and helps to keep your stool soft. At the same time, insoluble fiber helps to add bulk to your stool that moves it through your digestive system faster. 

    You can eat the following to increase fiber content in your diet :

    • Whole grain bread
    • Oats 
    • Rice and beans
    • Vegetables and fruits are rich in fiber. 

    With these food items, make sure you drink a lot of water to push your stool further in the process. 

    Don’t Forget to Work Out

    Various studies showed that working out can help improve symptoms of constipation. Less active people are more prone to have constipation. That is why some health care experts recommend to work out more. You don’t have to rush to the gym; regular walking, cycling, or even swimming would be fine. If you feel sleepy after a heavy meal, try to walk around instead of lying down immediately. This kick starts the digestion process and can help you prevent that full feeling.  

    Tea Could Be Useful

    Warm liquids can be soothing to gastrointestinal systems. You can have the following teas if you’re experiencing constipation :

    • Peppermint – The menthol in peppermint tea can soothe an upset stomach. 
    • Chamomile – Chamomile can help relax the digestive muscles, preventing the bowels from moving on their own. 
    • Ginger – Ginger is a warming spice that can speed up the digestion process. 
    • Green or Black Tea – Caffeinated tea works similarly to coffee in stimulating bowel movements. 

    Lemon Water Is No Less Effective

    The citric acid in lemon water can help push out toxins from your body and act as stimulants to your digestive system. You can squeeze a lemon into a glass of water every morning, or you can add lemon to the tea. Lemon water not only helps to relieve constipation but also helps you drink more water during the day. You can also warm up the water and squeeze a lemon into it as warm fluids help to soothe your upset stomach.  


    Abdominal Massage

    Massaging your abdomen may help to relax your muscles. This eventually helps to stimulate digestion and relieve constipation. It can also help to relieve gas and to reduce the chances that you’ll need medical attention. You can massage yourself in a comfortable and quiet environment. 

    When to See a Doctor

    Constipation can make it challenging for you to concentrate on daily routine tasks. If you have tried all the treatments and see no improvement for a week, maybe it’s time to see a doctor. Along with constipation, if you’re experiencing dizziness, cramps, or spasms, you should see a doctor immediately.  Constipation could be a symptom of more significant health problems. That is why it’s advisable to consult a health provider if the problem doesn’t resolve at your end. 

    The Bottom Line

    Many people suffering from constipation choose self-treatment by making changes in their lifestyle, diet, workout, and eating habits. Some even prefer over-the-counter laxatives. However, we don’t recommend using laxatives without consulting a doctor; This is because your body can depend on them for everyday functions. If you have blood in your stool, this isn’t something that can be self-treated. In this case, you should immediately see a doctor.

    There’s nothing you should get worried about. In most cases, constipation can be treated with home remedies or prescribed medications. The remedies we mentioned are completely safe in case you don’t have any specific allergies. You can try all these remedies and see what works for you.