Constipation is getting common these days. However, this uncomfortable feeling of not being able to pass stool cannot be ignored. There are different causes of constipation and multiple treatment options. Home remedies and lifestyle adjustments can often treat occasional constipation.
Here we will take a look at the best remedies for constipation:
Fiber is quite crucial for preventing and relieving constipation. Insoluble fiber helps the stool quickly move in your digestive system, and soluble fiber makes your stool soft by soaking up water. Mild cases of constipation can be treated by eating fiber-rich foods that are easier to digest, like avocado, prunes, bananas, or berries. Also include whole grains, fruits, and vegetables that are rich in fiber in your diet.
Try to maintain a consistent schedule. Staying all day in bed seems nice, but skipping bathroom breaks in the morning can cause issues. Regularly doing this can slow down the movement of stool in your intestines and harden it. To prevent that from happening, try to go to the bathroom after you wake up in the morning and before you go to sleep at night. Although these times might not be suitable for you, sticking to a schedule will help.
The easiest thing you can do to prevent constipation is to drink water and stay hydrated. Drinking fluids prevent the stool from hardening and helps food to move quickly through the digestive system. Generally, you need eight glasses of water each day but will need more if you are constipated. You can also drink coffee, black tea, green tea, or other drinks instead of water.
Consuming a tablespoon of coconut oil each day can work as a lubricating agent in your intestines. This will help in preventing constipation. You can take advice from your doctor on this matter. If you find it challenging to swallow coconut oil, you can use other methods to add it to your diet. For instance, you can mix coconut oil with your cup of coffee.
The next tip you need to follow is to exercise regularly. A simple exercise like running or even walking will help stimulate the muscles in your colon and intestines. Any physical workout makes bowel movement easier. Set a smaller goal if you are unable to work for a longer time. Then gradually increase your exercise time.
Taking magnesium supplements or using some other way to consume magnesium can help relieve constipation. Oral magnesium supplements soften your stool by pulling water into your digestive system. You can search for magnesium capsules at pharmacies and health food stores. Alternatively, you can eat foods rich in magnesium. If you have some underlying kidney issue, consult your doctor before consuming magnesium. Dark leafy greens and whole grains are good sources of both fiber and magnesium.
Until Next Time,
Team Doctor ASKY!