Constipation can be discomforting and annoying in equal measures. Medically, it is defined as a condition in which a person passes stools less than three times in a week. The stools that are passed are hard, dry, and in extreme cases, can change color to black! As it can produce a number of symptoms, such as pain in the stomach, gas, bloating, and headache to name a few, it is imperative that some steps are taken to prevent and cure it all together!
Tips for Preventing Constipation
If you lead a sedentary lifestyle, it can lead to constipation. So, to avoid this, exercise everyday. You do not need to exercise vigorously though, even a brisk walk of about twenty minutes, early morning, will do the trick! Besides this, there are a number of changes that you can make in your lifestyle, such as climb the stairs instead of taking an elevator, walk down to the nearby market instead of going in your car, stand up and walk around every half an hour in between watching television or working on a computer. This will exercise your body and help you in treating constipation.
One of the easiest ways to not be constipated is to drink lots of water every day. A gallon of water is a must for anyone who suffers from this problem. Sipping on water throughout the day, especially in between exercising, will keep the body hydrated and allow a smooth bowel motion too. Researches have shown that intake of the right amount of water allows the toxins and wastes in the body to get eliminated properly.
As soon as you feel the pressure building and the need to eliminate stools, do it right away! Do not be lazy or avoid it for any reason, otherwise, it will dry and harden the stools, making it difficult for you to expel them.
People who suffer from constipation often take a lot of time to pass out stools from the body. That's why, they need to be patient and spend some more time sitting on the commode. So, from now on, read a magazine and relax on the commode, till the stools pass out. At the same time, do not over strain as it can lead to irritation in the anal opening. If you already have irritation caused by over-straining, apply a lubricant, to allow easy passage of stools.
Spread the Meals!
It would aid in better digestion if you eat five small meals in a day and spread them evenly. Also, overeating should be avoided. This will ensure that your body does not have to work overtime in digesting the food at one go.
Follow a Balanced Diet!
Eat healthy food. Following a balanced diet is essential if you want your digestive system to work properly. Although, fatty foods, particularly those that are rich in sugar and those made from refined ingredients, can harden the stools, good fats, such as those found in olive oil, almonds, nuts, fatty fish, sunflower seeds, soy oil, eggs and flax seed oil, are essential to keep the digestive system strong. So, these foods should be a part of your diet.
Taking high fiber foods is known to cure constipation. This is because fiber attaches itself to the wastes in the body and thus, they too get eliminated when fiber is passed out of the body. Apples, bananas, beans, apricots, asparagus, cabbage, broccoli, orange, mango, grapes, carrot, cucumber, guava, spinach and tomato are fiber-rich foods, which aid in better digestion.
There are some home remedies which are known to be extremely effective in preventing and curing constipation. Here are a few of them:
- Drink a glass of lukewarm water to which a teaspoon of honey and juice of half a lemon has been added, first thing in the morning, everyday.
- Take half a glass of milk, add banana pulp, a teaspoon of olive oil, a pinch of ginger powder and a teaspoon of honey to it. Have this every night, before going to bed. Follow this routine for a few months, till you get rid of constipation.
- Drink a glass of prune juice everyday. Be careful though, as its taste is not liked by a majority of people.
- Take a tablespoon of pure olive oil, early morning, everyday. This will make the stools softer and aid in their smooth elimination.
- Soak a tablespoon of linen seeds in water for about an hour. Drink this concoction everyday to alleviate constipation.
- Keep yourself relaxed and stress-free by undertaking breathing exercises, meditation and yoga.