Do you suffer from chronic constipation? If so, you are not alone. This is a common problem that many people deal with on a daily basis. Luckily, there are things that you can do to help improve your symptoms. In this guide, we will discuss the different causes of chronic constipation and home remedies for constipation. We will also provide information on the different treatments available for this condition. So, if you are looking for ways to improve your quality of life, keep reading!
What is constipation?
Before moving forward, let's talk about what chronic constipation is. If there is not enough water intake, stool cannot pass through, which creates the issue of constipation in the body. It changes the bowel movements for the week and makes the stool hard, dry and painful to pass through. Some people experience natural bowel movements a few times a day, but others might face issues for weeks. There are natural constipation relief remedies that help in soothing the pain and also improve bowel movements.
Causes of constipation:
Multiple factors can cause constipation, but here are some common things that contribute to the issue of chronic constipation:
- Not drinking enough water or fluids
- Ignoring the urge to pass stool when you get it
- Not eating healthy fruits and vegetables which consist of fiber
- Constipation can occur because of certain medications
- Stress, anxiety, or depression
- Poor diet
- Washroom hygiene
- Being underweight
- Being overweight
- Fever
- Lack of exercise
- pregnancy
- Due to daily lifestyle habits
All of these reasons contribute to constipation, so you need to make necessary lifestyle changes and opt for healthy eating to get rid of the issue.
Constipation treatments:
Here are some constipation treatments that can help let the stool pass without any blockage or issues. You can get rid of these issues by changing a few habits.
Eat more fiber:
One thing you need to do to get natural constipation relief is to change your eating habits. Start eating more fiber in your meals because it makes the stool softer and easier to pass through the intestine. It also helps in giving the necessary nutrients to the body and prevents constipation from occurring. You can start consuming whole grains, bread, brown rice, beans, vegetables, fresh fruits, dried fruits, and much more.
Stay hydrated:
Another vital thing to remember is to drink lots of water daily. You should at least drink 8 to 9 glasses of water every day. If you want a natural constipation relief or treat the condition, then you need to start drinking water.
Make it a habit to consume as much water as possible in a day, as it helps with constipation and is also good for your health. Make sure to avoid all sugary drinks because they can elevate the symptoms of constipation and worsen it. Not for chronic constipation relief, sugary drinks are harmful to overall health, which is why it is better to avoid them.
Avoid high-fiber or low-fiber food:
Another vital thing to remember is to avoid food products that contain low or high fiber. It will make constipation worse, so avoid consuming cheese, dairy products, meat, or processed food.
Try drinking coffee:
Though coffee can make you feel dehydrated, it helps with letting the stool pass through easily. You can drink one cup of coffee or tea in the morning as it will help you with chronic constipation relief. Caffeinated drinks can help stimulate the digestive system's gut and muscles. There are soluble fibers in coffee which can also prevent constipation from getting worse or even happening in the first place.
Exercise:
There are various home remedies for constipation, but it is essential to exercise every day because staying active helps with bowel movements. Try to do cardio exercises as they will help in reducing the pain and also preventing constipation from occurring. You can make it a habit to exercise for at least 30 minutes every day.
Exercise improves the number of times a person goes in the washroom and the quality of life. You can start with gentle exercises like regular walks, cycling, and jogging and see what works for you the most.
Check your medicines:
If you’re taking constipation treatment, check the medicines you are consuming. You can ask your doctor for alternatives or if medicines are causing constipation.
Reach for coconut oil:
If you want natural constipation relief, consider eating a tablespoon of coconut oil daily, as it will help lubricate the intestine. It will also help in preventing constipation and make your stool pass through easily. If you do not want to swallow coconut oil, then you can add the oil to your diet in other ways. You can mix it with your morning coffee, add it to salads, or any meal.
Massage:
Massaging your lower abdomen can help encourage bowel movements which will further help with the stool. You can massage whenever you feel pain or if you feel uncomfortable.
Take Senna:
Senna is an herbal laxative that is a safe and effective remedy to treat chronic constipation. There are two forms of Senna available online, oral and rectal, so you can order the one which will help you more. Senna has a compound known as glycosides which helps stimulate the nerves in the gut and promotes bowel movements.
According to the doctors, Senna is safe for a particular period of time till the symptoms go away, and it is suggested not to take Senna after that. Doctors do not recommend Senna for pregnant women and people with health conditions.
Consume more probiotic foods or take supplements:
You need to start eating probiotic foods if you want instant constipation relief. Probiotics are living bacteria that help clear the gut and increase bowel movements. You can increase the intake of probiotic foods in your meals.
Some people go through a significant imbalance in their gut which further results in constipation which is why consuming probiotic food can help in preventing constipation and also treats constipation. If you do not want to consume probiotic foods then you can also take probiotic supplements to see if it helps with constipation.
Try the FODMAP diet:
Another effective way to treat chronic constipation is by starting a low FODMAP diet. It is a type of diet that eliminates the symptoms of IBS. Constipation is one of the symptoms of IBS. FODMAP stands for fermentable oligosaccharides, disaccharides, monosaccharides, and polyols.
The diet will limit the intake of high FODMAP foods in your everyday schedule and help you determine the ones your body can tolerate. It can help in relieving the symptoms which can trigger constipation.
Eat prebiotic food:
Prebiotic food can also help in preventing constipation. It is one of the best home remedies for constipation. You can change your diet and include more prebiotic foods in it, which will help in improving your digestive system and also feed the bacteria in your gut.
It helps in balancing the gut bacteria, which further improves your bowel movements. If you are following the FODMAP diet, then you will need to take care of the prebiotic food list because there are some foods that do not qualify for both.
Eat prunes:
Prunes are one of the best natural constipation relief remedies. It is also an accessible product and helps with getting rid of constipation. You can also try prune juice as a natural remedy for constipation, as it contains sorbitol and fibers in it. It also has a laxative effect which is good for health and prevents constipation. Make sure to take a limited dosage and do not over-consume it. You can consume at least seven medium prunes twice per day, and it will help with constipation.
Avoid dairy:
If you want relief from constipation, then it is vital to avoid dairy consumption. Consuming dairy can affect gut movements which is why it is suggested to avoid dairy if you face constipation regularly. Some people are lactose intolerant so consuming dairy can make them sick and increase the possibility of constipation. You can start consuming other calcium-rich foods and avoid eating dairy altogether.
Ginger:
Ginger acts as a digestive aid which can put pressure on your lower intestine and help with bowel movement if you are feeling chronic constipation. You can take around 100 milligrams of ginger extract and add it to your meal to get rid of constipation, cramping, and bloating.
Lemon water:
Lemon juice has citric acid, which helps flush out toxins from the body and improves the digestive system. You can get instant chronic constipation relief after drinking a small cup of lemon water every day. You need to squeeze one lemon in the water and drink it first thing in the morning. It will help in improving your digestive system and also cure constipation.
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