Relieve constipation
Constipation is an issue that either you have experienced or experiencing right now or maybe you know someone who is suffering from it. However, it is awkward to talk about poop but you know what your poop tells you a lot about your health.
So talking about it is important. You will actually be surprised, but many people suffer from this, some say more than 33 million people in the United States alone suffer from constipation regularly.
Therefore, you are not alone and you do not need to suffer in silence.
We eat three meals a day sometimes more, so a lot of food goes into our bodies and therefore it is natural for it to come out the other way.
For some people, you can go to the bathroom or poop as often as three times a day because that is pretty much how much you eat or it could be one to two, times a day. However, if you have not expelled for more than three days then you have a problem because then you will be categorized as constipated.
CAUSES OF CONSTIPATION:-
Constipation occurs when there is not enough fluid in the colon, whereby feces become hard and difficult to expel. There are many things that you could have cause constipation. However, it is definitely more of a diet and lifestyle choice, as opposed to genetics. Here are some common causes of constipation.
CONSTIPATION REASON#1:
One being the most obvious is that too much water is being absorbed from the food that you are eating, and not enough left in the colon for it to go out to the other way.
CONSTIPATION REASON#2:
This also happens when feces are moving too slowly through the intestines due to the muscles not contracting or not contracting fast enough.
CONSTIPATION REASON#3:
Now certain drugs and medication like antidepressants or iron tablets can also cause constipation.
CONSTIPATION REASON #4: There are also, various illnesses and diseases can all cause constipation; like
Irritable Bowel Syndrome,
Colon Cancer
Parkinson’s disease and
Multiple Sclerosis
CONSTIPATION REASON #5:
Of course, there is also eating too much meat and dairy products, and not eating enough fruit and vegetable results in constipation. Eating disorders like anorexia and bulimia contribute to constipation.
CONSTIPATION REASON #6:
sometimes pregnancy can also cause you to have constipation.
CONSTIPATION REASON #7:
Sleeping too late or not having sufficient sleep makes you to constipate.
CONSTIPATION REASON #8:
Stress is big factor that contribute to constipation.
So if you are constipated and you are struggling with it and you have been taking laxatives, you must know many times constipation can be fixed by simple diet and lifestyle changes. You should be eating some foods and natural remedies to cope with constipation as discussed here.
6 – LIFESTYLE CHANGING TIPS TO TACKLE CONSTIPATION
First, we will discuss 6 lifestyle-changing tips to tackle constipation.
CONSTIPATION TIP NUMBER 1- Eat Enough Fiber:
We all know that fiber can help relieve constipation and that is why you reach out for many fiber supplements. Start by having fiber-rich foods in your diet. If you are still struggling, consider taking a supplement but a supplement is just what it is a supplement. Try to eat more fiber-rich foods as first sources of fiber include fruit, vegetables, beans and lentils, nuts and seeds, whole grains. Any foods that are not processed and that are not animal products typically have fiber.
CONSTIPATION TIP NUMBER 2- Drink Enough Water:
Drink Enough Water
When you are dehydrated, your poop is dehydrated which means it is harder and more difficult to move through the colon and to get out of your system. Healthy poop is hydrated poop so make sure you are getting enough water. Something to remember when you are taking more fiber supplements or you are eating more fiber, you actually need to drink more water. Fiber absorbs water so if you are actually eating a lot of it. Not having enough water, it will just clog up and form a kind of a plug and would not move. So make sure you drink enough water.
CONSTIPATION TIP NUMBER 3- Eat Enough Healthy Fat:
Eating healthy fats is important for a healthy digestive system. So if you are constipated and you are on a low-fat diet, then that might be part of the problem. Therefore, it will be better you eating more healthy fats, which include things like avocado, nuts and seeds and salmon if you are a seafood eater.
CONSTIPATION TIP NUMBER 4- Take Probiotics:
ProbioticYou may hear about probiotics all the time these days but how many of us are truly getting enough. Probiotics are important for a healthy digestive system and if you are constantly constipated it could just be that you do not have enough healthy gut flora. The way you can increase your probiotic consumption is you can take supplements, which is a great choice for beginners. If you want to become a little more advanced, you can make your own fermented foods like yogurt at home.
CONSTIPATION TIP NUMBER 5 – Get Enough Magnesium:
Magnesium is one of the minerals which is very low in the modern diet. We are just not getting enough. Magnesium helps you relax the muscles and it helps you to pass stool by maintaining proper bowel movement. If you are not getting enough magnesium you could get constipated. People with constipation are recommended to eat more magnesium-rich foods such as nuts and seeds, dark chocolate and leafy green vegetables and in general eating Whole Foods. Now if that is not doing the trick and you are still struggling and constipation consider taking a supplement magnesium citrate supplements can help ease constipation.
CONSTIPATION TIP NUMBER 6 – Change Your Lifestyle:
Constipation is not just about what you eat, it is all about your lifestyle as well. Getting daily exercise and focusing on stress management can ease constipation symptoms. Something as simple as taking a daily walk can make a huge difference and if you are interested in stress management, you must try meditation and yoga. Use an app called calm every morning and it makes a huge difference.
6 – FOODS TO GET RELIEVED OF CONSTIPATION
1. BEANS:
You must have heard about eating too much baked beans will make you pass gas, and it is true. Passing gas is very normal, and in order to pass gas, it means that your bowels are moving, which is exactly what you need to be doing to cure constipation. Now beans contain a great mixture of soluble and insoluble fibers that will help keep the food moving through your intestines.
2. SPINACH:
Spinach is a vegetable, and you should eat it to clear out the intestines, and help you improve the bowel movements. It contains magnesium and minerals that can help in constipation. Spinach helps the good probiotic bacteria in your stomach to clear out everything. It can also eliminate the heat from the body, as well as increasing metabolism and help to break down the food in a better way.
3. BERRIES:
Eating more fruits has health benefits of its own, but in this case, especially blueberries, strawberries, and raspberries are going to help. Not only they are high in fiber, but also they are low in calories, which means you do not have to feel bad when you are snacking on them. Eat them with yogurt, cereal, and oatmeal or in your pancake.
4. OATMEAL:
Oatmeal contains whole fibers and adds bulk to your stool, especially great if you have them for breakfast. You can also add fresh fruits like raspberries and strawberries. We all live very busy lives and sometimes we skip breakfast, but skipping breakfast, which is the first meal of the day, not only will make you more constipated, but it can also cause you to gain excess weight. Because when you do not eat breakfast, it actually slows down the metabolism and the movements in your bowels. So make sure you do not skip breakfast.
5. PRUNES:
Now this one works for a meal almost every time. The advantage of prunes is you can eat too often and does not matter if you eat too much. Prunes are often considered a better supplement than fiber, so try not to eat it as much as possible when it comes to alleviating constipation. Prunes are known to be a natural source of laxatives. Prunes produce spontaneous bowel movements, and they are tasty too!
6. SWEET POTATO:
Sweet potatoes are high in important fibers and have vitamins and minerals. You can bake them, you can boil them, you can fry them, you can eat them in your congee or have the mash sweet potato fries.
RECIPE FOR TO DEAL WITH CONSTIPATION
An easy recipe you can prepare yourself at home using dates and prunes, to get the full benefits of prunes and dates as a natural laxative. Many people suffer from constipation. There is a natural remedy, which you can use, which will make you go to the toilet and flush toxins out from the digestive tract.
· To do this, simply take 175 g. of dates and 175 g. of prunes. Use a sharp knife and slice these thinly. Add these to a pan with 1 liter of water. You can also add 2 tablespoons of fresh orange juice if you wish.
· Bring these to the boil and simmer for 30 minutes. This will create a very thick syrup. If the mixture still has too much liquid, cook for a little longer until it is thick.
· Then pour this out into a jar. You can eat this throughout the day.
This will make you go to the toilet and will help to relieve excess water from the body. The mixture works well with porridge and cereal and is tasty to eat at breakfast. Make sure you drink at least 8 glasses of water throughout the day to stay hydrated. You can also add a pinch of rock salt to your water for added electrolytes. If you do not like dates, you can switch them out for dried figs, apricots or raisins. The main ingredient is the prunes, which contain dietary fiber. Eat this with live yogurt, for a yummy natural medicine. It is very healthy to eat a few prunes every day to keep your digestive system moving. This is caused by the sorbitol within them. They are also great at providing the body with energy due to the natural sugars and fiber.
To continue to stay healthy after this treatment, it is highly recommended to drinking carrot juice on a daily basis. Carrot juice contains many great health benefits. This will help you to keep your bowel movements on a regular basis.
ACUPRESSURE PRESSURE POINTS FOR CONSTIPATION
There are also certain acupressure pressure points that you could use as self-help for constipation.
FIRST PRESSURE POINT
FIRST PRESSURE POINT: The first pressure point is on the back of your arm. Measuring from the crease of your wrist place four fingers down and the pressure point is on the finger that is furthest away from the wrist. Press down firmly three times, and then massage for about 60 seconds. You can do this for up to three times a day.
SECOND PRESSURE POINT
SECOND PRESSURE POINT: The next pressure point is the one on your stomach. This one is similar to the debloating one, as this will help to stimulate your intestine movements. Find your belly button there are two spots on either side of it. Measure three fingers apart on each side, massage both spots clockwise 30 times, and then counterclockwise 30 times.
THIRD PRESSURE POINT
THIRD PRESSURE POINT: The last pressure point is on your leg. This is great if you have indigestion too. Bend the knee so you can feel the bottom of your kneecap, on the outer side of your calf. Measure four fingers down from the edge of the kneecap bone. You can use either your finger or your knuckle to massage this point. Longer you massage the better it works, so it is awesome for after the big meal.
ANCIENT TRADITIONAL CHINESE FOR CONSTIPATION
You can try the Ancient Traditional Chinese remedy that has been passed down from older generations. You will need ginger, white vinegar, white wine, and band-aids.
CONSTIPATION
1. First, you just cut ginger into some thin slices. Ginger is actually known for many benefits and one of them is to help with blood circulation.
2. Dip the ginger slice in white wine, this is a cooking wine commonly used in Asian cooking.
3. Then you dip the ginger slice into white vinegar. Vinegar has a ton of health benefits.
4. Then you apply the ginger slice directly to the abdominal area. To keep them in place use a band-aid over it, and you can go straight to bed.
The next morning when you wake up, the first thing you are going to do is go to the bathroom.
