5 Natural Home Remedies to Ease Constipation
As gross as it may sound, pay attention to the frequency, color, and consistency of your poop. It reflects your current health. While an average individual poops three to four times a week, those with a regular pattern pass bowels the same number of times a day and at fixed times. Are you pooping less than three times a week? You may be constipated.
Chronic constipation is a red flag. When your colon holds onto toxic waste that it is supposed to eliminate, you become vulnerable to lifestyle and health conditions from poor skin to hemorrhoids, fissures, inability to lose weight, and in extreme cases, cancer.
Are you tired of the discomfort and inconvenience caused by constipation too? Today, we will explore the causes and natural remedies for constipation that can help you get much-needed relief. Say goodbye to sluggish bowels and embrace a smoother, more regular digestive system with these natural remedies/home remedies for constipation.
What are the most common causes of constipation?
Constipation is a prevalent condition that can be attributed to several common causes. From a lack of dietary fiber to inadequate hydration there are many common causes of constipation. Let’s explore a few of these. Recognizing and addressing these common causes can help prevent and manage constipation effectively.
- A sedentary lifestyle
- A low fiber diet
- Excessively drinking tea/coffee
- Being dehydrated
- Overuse of antacids, iron, and calcium supplements
- Poorly managed stress
- Poor sleep patterns
- Following fad fat-free diets that deprive you of the right amount of stomach acids.
- Medical conditions such as IBS, inactive thyroid, or pregnancy.
What happens when the colon holds on to toxic waste?
- Accumulated toxic matter hardens up inside the colon and can make defecation painful. If left unaddressed, it can lead to painful fissures and hemorrhoids in extreme cases.
- Chronic constipation can also be a freeway for toxic gasses to get into the bloodstream and circulate to your cells, leading to cell mutations (cancer) in the long run. These toxic gasses also cause bad breath and body odor in heavily constipated individuals.
- Excess estrogen that needs elimination can get reabsorbed into the system. We all know that estrogen dominance is one of the leading causes of breast cancer in women. Chronic constipation is also one of the most common traits seen in cancer patients, apart from low Vitamin D3 levels.
- 80% of your immunity lies in your gut. It means that a toxic colon can dampen immunity.
- An unhealthy communication between the gut and the brain affects the production of mood-boosting hormones like serotonin, which can lead to low self-esteem, unhappy thoughts, sadness, and in extreme cases, depression.
What does scientific research say?
- Constipation affects 10% to 20% of adults across the world.
- It affects 26% of women and 16% of men in the age group of 65 years and above. These numbers spike to 34% women and 26% men among those 84 years and above.
- One study revealed that constipation is a red flag for increased cardiovascular risk among postmenopausal women.
- Neurological conditions like Parkinson’s disease and multiple sclerosis (MS) also show significant links with constipation. It is a common symptom among patients in the early stage.
Address your constipation causes at their root. Doing this will help you take corrective action.
Are laxatives the answer?
Yes, popping laxatives may seem like the easiest way out. But these only suppress your symptoms for short-term relief. Prolonged use of laxatives can cause bowel dependence. It means your body will start to rely on them to poop and even stop responding to them over time.
Natural Remedies for Constipation
Now that you have understood some of the causes of constipation, let’s explore some natural remedies or home remedies and lifestyle changes you can make.
R for roughage
Fiber adds bulk to the stool and acts as a natural broom that sweeps your colon. It is one of the best natural remedies for constipation. Switch to fruits, vegetables, whole grains, lentils, legumes, nuts, and seeds. Aim for a 60-70% raw diet to ensure proper digestion and elimination go hand in hand. With an increase in fiber intake, increase your water intake to avoid constipation.
H for hydration
Waking up to a liter of water every morning is a natural remedy and effective cure for constipation. It puts the required pressure on the colon and kidneys to flush waste out, softens, and flushes stools.
Keep the move on
When your body moves, your gut moves. Go for a walk, run, swim, engage in bodyweight exercises, and do planks or twisty yoga asanas. These help clean your colon. Exercise aids regular bowel movements by reducing the time your food takes to move through the large intestine. It keeps your digestive tract healthy.
Eat and poop at fixed times
This subtle yet powerful lifestyle change can ease your constipation worries. If you ever have an urge to pass stools, don’t hold. Delays in passing stools can lead to constipation. Clear your bowels around a fixed time every day. As a thumb rule, pick a time 20 to 40 minutes after eating. Spend around ten minutes on the toilet to see if you can pass stools but don’t strain yourself.
Do it the Indian way
Change the way you sit on the toilet to make passing bowels easier. Very few people still use the Indian toilet where a full squat relaxes the puborectal muscle allowing for you to completely empty your bowels. Lean back on the toilet seat with your feet raised on a small footstool. This position makes evacuating the bowel easier than sitting upright. It allows you to press your feet down and increase abdominal pressure.
The Squatty Potty could help.
Home Remedies for Constipation
- Add 2 to 3 tsp of psyllium husk or isabgol, a natural laxative to a glass of water and consume.
- Add 1 tbsp of Triphala powder mixed with water and drink it before bed to clean the colon the next day.
- Eat 4 to 5 soaked prunes or 2 tbsp black raisins or dried apricots with warm water two hours before bed.
- Soak ½ tsp of bishop’s weed or ajwain in hot water and drink it.
- 1 tbsp of castor oil or extra virgin coconut oil before bed helps lubricate the passage.
By incorporating these natural remedies/home remedies for constipation into your lifestyle, you can bid farewell to the discomfort of irregular bowel movements. Remember to listen to your body, address your root causes, make gradual changes, and consult a healthcare professional if constipation persists or becomes chronic. Constipation causes can vary, but there are a few common factors that contribute to this uncomfortable condition. Identify them before it gets too late. Embrace the power of natural remedies and enjoy the benefits of a happy, regular digestive system.
Disclaimer: Keep your medical professional in the loop before trying anything new especially if you have a medical condition.
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