Health Tips

How to Combat Constipation?

January 10th, 2018
How to Combat Constipation?

In today’s fast-paced world, people have no time for physical exercise and this leads to the emergence of various health-related issues from stress to constipation. There are millions of people worldwide who complain of early onset of various diseases in comparison to their age. Among them, constipation is pretty much common. They feel cranky, bloated and messy with their appetite.

Having healthy digestion and removing waste every day is important to one’s overall health.  It is important to keep in mind that your liver flushes out toxins and dumps them into your intestines. If your digestive system isn’t working perfectly, then all those toxins and waste gets reabsorbed into your body.

Therefore it can be said that constipation can be a source of various diseases, including cancer and even Parkinson’s disease. In general, constipation is often painful and can result in symptoms including bloating, irritability, and loss of appetite and vomiting.

What is termed as Constipation?

Constipation is referred as facing difficulty emptying the bowels, generally associated with hardened feces. In other terms, it causes slower than normal movement of food waste (stool) through the digestive tract.

Experts consider people to face constipation when they have fewer than three bowel movements a week or have hard, dry and small bowel movements that are painful or difficult to pass.

Let’s take a look at some of the promising remedies for constipation below.

  • Consume High fiber foods – The first and foremost thing to do is to include high fiber foods such as raw fruits and vegetables, beans, nuts, ancient grains and seeds in your daily diet. The Department of Health mentions the following foods as some of the rich sources of dietary fiber: all types of beans, pulses or legumes, sweet potatoes, apples, pears, berries, prunes, avocado, chia and flax seeds, 100 percent unprocessed grains, broccoli, cooked greens and winter squash.
     
  • Hydrate yourself - Fibre requires water to pass through the digestive system and create stool. Make sure to add fiber to your diet a bit at a time so that your body adapts to the change. Start eating a higher fiber diet slowly if you are not abreast to it, and boost your consumption of water at the same time to help with absorption and passing (particularly if you plan on using fiber supplements). Eating more fiber without drinking enough can really turn constipation and abdominal pain worse! Drink 8– 16-ounce glasses of water every 2 hours while you shift into in taking more fiber, than ensure to continue drinking water regularly throughout the day.
     
  • Exercise Daily - Exercise: Physical activity results in improved muscle activity in your intestines, so stay fit in more movement and regular exercise throughout the week. Exercise can particularly be helpful in the morning for making the digestive system “fired up,” relieving stress and placing you a positive outlook. It is recommended to try rebounding, a.k.a. jumping on a mini-trampoline, which can arouse the bowels and lymphatic system. Light exercise is also found to support bowel function, such as stretching, walking, jogging, yoga, swimming or dancing.
     
  • Reduce Stress - Would you agree that almost 75 percent to 90 percent of all medical office visits are associated with conditions sourced by stress? Constipation is definitely one of them! Stress establishes in the body in various ways you can’t always assume: augmenting muscle tension, increasing points of “stress hormones” such as cortisol, making blood sugar levels to rise, changing your appetite, getting in the way of usual digestion by changing the gut atmosphere, and altering the way your thyroid gland and hormones functions.

The most typical ways to ease constipation include consuming fiber supplements and using over-the-counter laxatives. Some people also take recommended medications to help control bowel movements and control digestive functioning, although this is much less common than taking inexpensive, widely-available laxatives.

Read More about: - Simple Ways to Relieve Stress

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