[toc]Constipation simply means irregular bowel movement , difficulty in passing bowels naturally or failure in passing stool. The primary causes of constipation are unhealthy diet, inadequate exercise and physical activities, unhealthy lifestyles, heavy metal toxicity, poor digestive system, hormonal disorders and side effects of medicines.
It is so common among all age groups that most of us has suffered from it at one time or the other. Constipation has a very adverse affect on our health because wastes and harmful toxins that needs to be flushed out of the body, remain trapped inside it. This may result in stomach ache, gas, bloating, flatulence, vomiting tendency, headache, body ache, stiffness, discomfort or uneasiness and a host of other problems.
Some people tend to suffer more from constipation than others. However, correction in lifestyle, eating habits and strong determination can help in keeping constipation at bay. Moreover, there are some excellent home remedies to stay away from constipation.
9 Excellent Ways To Get Rid Of Constipation
Indian black salt or kaala namak is a volcanic rock salt which is known for its medicinal and culinary properties. It contains sodium chloride, iron, hydrogen sulfide, iron and magnesium. It is extremely beneficial for many heath conditions like constipation, bloating, heartburn, flatulence, goiter, etc.
Its laxative nature helps in loosening the bowels and speeding up their movement. It is easy to consume. Use it as an alternative to table salt in salads, yogurt, fruits, snacks, chutneys, etc.
Papaya has been used for ages to treat constipation. It supplies enzymes to our body which is essential for the digestive system. It washes and flushes out fecal matters that accumulates along our colon walls and causes constipation. Moreover, it is full of dietary fibers which also helps in expelling fecal matters from the colon.
It easily breaks down the food and protein that we consume. There are many ways to consume papaya. Eat it raw as a fruit or mix it with other fruits in order to digest those fruits better, or extract juice from it . You can also make shakes and smoothies.
Banana helps a lot in getting relief from constipation. However, make sure that you eat fully ripe bananas only. Raw or partially ripened bananas can alleviate your constipation because it contains a lot of starch and a substance called pectin, which causes binding of the stool. Ripe bananas on the other contain a lot of dietary fiber. Moreover, its slippery nature stimulates the movement of bowels.
One thing worth mentioning is that you need to drink plenty of water if you’re eating ripe bananas to ward off constipation. However, it is better to limit your intake up to three ripe yellow bananas a day. People with diabetes should refrain from ripe bananas as they contain sugar in huge quantum, and may raise the glucose level in blood.
Garlic is one of the best home remedies for constipation. Its laxative nature helps in loosening the stool and stimulates their movement. The compounds allicin and selenium present in it, that helps in liver cleansing activates liver enzymes helps the body in flushing out toxins.
Garlic works best when eaten raw and not in combination with any other spice or culinary herb. So, munch a clove of garlic, chewing it very slowly, which will not only give relief from constipation, but also help in preventing it from occurring.
Aloe Vera is a power house of vital nutrients. It contains 12 vitamins, 18 amino acids 20 minerals and many other active compounds. The chloride present in it works as a very good laxative by raising the water content in the stool. A yellow, bitter liquid substance called aloin which is found in its inner skin is also laxative in nature.
Some other compounds like anthraquinones, aloe-emodin, barbaloin and aloectic acid present in it work as powerful antidote against constipation. Break an aloe leaf and collect the gel that flows out, in a glass. Mix one teaspoon of this gel in a glass of water. Drink this solution every morning to beat constipation.
Food that are rich in dietary fibers stimulate the movement of bowels. They are available in abundance in various fruits and vegetables. Adding 24-38 gms of dietary fiber in to your diet not only relieves our from constipation, but also improves our digestive system.
Green leafy vegetables, avocado, green peas, beans, lentils, cabbage, cauliflower, almonds, dry figs, etc are enriches with dietary fibers which enhances easy bowel movement.
Insufficient hydration in the body can also cause constipation. It may result from lack of fluids or dampness in the stools which and can be easily cured by drinking a lot of water. Drink two to three glasses of warm water and few more glasses during the day.
If you still do not get any remarkable result, increase the consumption of water. It also helps bowel movement by keeping the intestines moist. Some other problems that may occur during constipation like gas, bloating, flatulence, etc can also be prevented by drinking plenty of water.
Exercise is the most natural way of getting rid of constipation. Exercise involves intestinal muscle movement which reduces the transit time through the gastrointestinal track. However, it works better when followed by a healthy diet.
Exercises like a simple walk, jogging, playing outdoor games like tennis, football and basket ball, aerobics, cycling,swimming, etc are all beneficial for a person suffering from constipation. However, avoid any workout immediately after meals.
Food To Avoid
Apart from the natural remedies given above, it is also important to be careful about the food which can increase constipation. Cut down on read meat as they contain protein and fats that are hard to digest and switch to vegetables that are rich in dietary fibers.
Some dairy products like cheese, butter, cream, etc can also cause constipation in adults as they are hard to digest. Also, greasy and processed food like fries, sausages, rolls, pizza, etc can cause constipation and should be taken in moderation.
However, you need not remove them from your diet completely. Limiting the consumption of these food can bring about drastic change to your digestive system and bring down the frequency of constipation.