How to cure constipation

January 10, 2023

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Overview

Constipation is a condition where bowel movements are painful or infrequent. Constipation is typically when a person cannot pass more than three times per week in small volumes of firm, dry stool during bowel motions. However, depending on the individual, having a bowel movement three times a week or three times a day is the bowel movement.

Constipation has a variety of underlying reasons and is frequently seen as a symptom rather than an actual illness. For example, constipation may be brought on by dehydration or eating too few fibre-rich foods. Constipation can also be caused by stress, hormonal changes, spinal injuries, muscular issues, cancer, and structural issues with the digestive system, among other more severe conditions.

The typical time for a whole gut transit is between 10 to 73 hours, according to a 2014 study. However, your exercise and eating routines, age, sex, and state of health all impact how many bowel movements you have each day. There is no recommended minimum amount of bowel movements; however, going three or fewer times a week can be harmful.

Treatments for Constipation

There are many ways to treat constipation. What you decide will depend on the cause of your block and whether it has been an issue for you previously or is new.

Home Remedies for Constipation

Without the assistance of your doctor, you could treat your constipation issue on your own. However, it might seem obvious how your nutrition greatly influences your faeces.

Consume more fibre: To make stools easier to pass, fibre makes them thicker and softer. Increase the quantity of fibre in your diet gradually until you consume 20 to 35 grammes of fibre daily or more. Whole grains in cereals, pieces of bread, brown rice, legumes, veggies, and fresh or dried fruits are also good sources. The tried-and-true cures for constipation include prunes and bran porridge.
Remain hydrated: Additionally, water is crucial for avoiding constipation. Try to consume eight glasses of water or more each day.
Guava: In many Indian homes, guava fruit is a staple. It is helpful for a variety of medical issues. It is a good source of numerous nutrients. In addition, it may have laxative effects (help facilitate bowel movement). To relieve constipation, you can drink fresh guava.
Dates: Date consumption may improve your digestive system and ease constipation. You can eat five to six fresh dates in the morning with ghee and black pepper. Then drink a glass of warm water after it. This routine relieves constipation.
Foods to eat for constipation: According to the National Institute of Diabetes and Digestive and Kidney Diseases (NIDDK), eating foods high in fibre can help you relieve constipation.

Among the foods high in fibre are:

Whole grain bread or cereal with oats
Whole wheat pasta
Fruits with a lot of fibre, such as apples and bananas
Leafy greens, broccoli, and other fibrous vegetables
Beans, lentils, and brown rice
Nuts like walnuts, pecans, and almonds, as well as split peas

Drinking enough water will assist your stool going through your system, so be sure to do so while consuming these items.

You should also steer clear of foods that might aggravate constipation.

Other low-fibre foods, such as chips
Meat
Frozen and boxed meals
Processed fast food products include deli meats and hot dogs.

Try getting a colon massage: People whose constipation is brought on by the sluggish transit of stools through the colon may find that manually massaging the colon helps to activate the bowels.
Betel leaf: Bloating, gas and the release of digestive juices may all be made easier by betel leaves. Constipation may also be relieved by betel leaf. After every meal, chewing on fresh betel leaves may aid digestion and ease constipation.
Squat to go to the bathroom: Bring a tiny footstool into the restroom the next time you have to go. It can be easier to pass stool without straining if you put your feet up on a stool in front of the toilet while you poop, putting your body more or less in a squatting position than a seated position.
Castor oil: A common medicinal herb called castor oil treats several ailments. This might help with constipation. Castor roots can be consumed with milk. Make a fine powder out of some dried castor root. Milk and this powder should be combined. Bring this mixture to a boil and cut the volume in half. Consume this concoction to ease constipation. You can alter your way of living to relieve constipation.
Prunes: The natural home cure for constipation is generally thought to be prunes or dried plums. Prunes include a significant quantity of sorbitol, an antioxidant, fibre, and other nutrients that work as a natural laxative to treat mild constipation. The fruit is more potent than the juice if you concentrate on the health benefits.
Physical exercise: Any form of physical activity can relieve constipation. With companions or music, a 15 to 20-minute walk is relatively easy. However, the body functions more easily when you follow regular walking schedules. The best methods for easing constipation include stretching exercises, yoga, and using the stairs rather than the elevator.
Ghee & Milk: Ayurvedic medicine claims that drinking hot milk with one or two spoons of ghee added at night will naturally ease constipation. The two readily available items, milk and ghee, provide effective Indian folk treatments for constipation.

Whom should I go to for constipation?

Your primary care physician or family physician will likely be your first stop if you experience constipation. However, if your doctor believes you may have a more severe case of constipation, they may recommend you to a gastroenterologist or a specialist in digestive issues.