Wellness

6 Tips to Overcome Constipation Naturally and Easily

Constipation is a very common problem, but luckily it’s a problem that can be easily solved with a few lifestyle changes.

Conventional medicine generally defines constipation as less than two or three bowel movements per week. But, in fact, you should have a bowel movement once a day, and preferably two or three. So, if you have less than one bowel movement a day, you are concerned with constipation. Regularity is important for your health because without it, toxins build up and begin to be recycled through your bloodstream. Constipation can also increase the risk of hemorrhoids.

Fortunately, although constipation is very common, it is also usually temporary and relatively easy to resolve.

The main causes of constipation?

One of the main causes of constipation is a poor diet that focuses on processed foods and a deficiency in fresh vegetables which are a good source of fiber. Fiber helps move materials through your intestines and promotes stool movement.

Other common causes include:

1) Laxative abuse: If you take laxatives for a long period of time, you can become addicted to them. You may need higher doses which eventually interfere with normal bowel function.

2) Hypothyroidism: A dysfunction of the thyroid gland is a common cause of constipation.

3) Irritable Bowel Syndrome (IBS): This syndrome can cause spasms in your colon that slow the rate at which the contents of your intestine move through your digestive tract.

4) Ignoring the urge to have a bowel movement: if you systematically ignore the urge to have a bowel movement, for example to avoid using a public toilet, eventually you can stop feeling this desire.

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Why laxatives ARE NOT a good option

One of the biggest risks of laxatives, especially stimulant laxatives, is that your body can become dependent on them for normal bowel function. When you stop using them, it takes a long time for your bowel activity to be restored.

These laxatives, when used for several weeks or months, can even decrease the colon’s natural ability to contract, which will make constipation worse. Also, excessive use of laxatives can damage the nerves, muscles, and tissues of your large intestine.

Therefore, if you absolutely must use a laxative, be sure to do so only for a very short period of time. And remember that laxatives do nothing to address the underlying causes of your constipation. But, fortunately, the natural remedies for constipation provided in the next section remedy them.

natural remedies for constipation

Here are some top recommendations for constipation remedies:

1) Get tested for hypothyroidism, especially if you are a woman over 40. Constipation is one of the hidden symptoms of hypothyroidism.

2) Try squatting — This is the best natural position to help eliminate stool from your colon and reduce the risk of hemorrhoids. This is the position that many people around the world use to have a bowel movement. At home, you can enjoy many of the same benefits by placing a stool near your toilet to elevate your knees.

3) Consume plenty of high fiber foods. Vegetables are a phenomenal source of fiber. For more fiber to help normalize your bowel movements, try whole flaxseeds as well. Grind the seeds using a coffee grinder and then add a tablespoon or two to your food.

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You can also try psyllium. Psyllium is unique because it is an adaptogenic fiber, which means it will help soften your bowel movements if you are constipated or reduce the frequency of your bowel movements if you have loose stools.

4) Exercise regularly. This helps stimulate circulation and bowel function, resulting in regular bowel movements.

5) Take a high quality probiotic. This helps balance the beneficial and harmful bacteria in your gut, which is essential for proper digestive function. Probiotics are also helpful in fighting IBS which can contribute to constipation.

6) Aloe vera and magnesium supplements can also be important tools for speeding up your bowel movements.

If you incorporate these constipation remedies into your lifestyle, you should be able to almost completely eliminate the risk of constipation. One last tip, make sure you answer the call of nature. The longer you ignore the urge to have a bowel movement, the more water the stool absorbs which makes the whole process more difficult.

[HighProtein-Foods.com]

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