The normal frequency of excretion for adults is between three times a day and three times a week; If you go less to the bathroom and have trouble doing it, you are probably suffering from constipation. In this article, we will explain what are the most common causes of this problem and we will describe 6 home remedies for constipation. We hope you find them useful.
Causes of constipation
Constipation usually occurs because the stools move too slowly or difficult through the digestive tract or cannot be expelled properly through the rectum. For these reasons the excrement can become dry and hard, which makes it more difficult to eliminate. Keep reading: How to prevent stroke naturally? Seven things you must do
The most common causes of constipation include those mentioned below:
- Low fiber diet or with excess milk products
- Dehydration due to the insufficient fluid intake
- Sedentary; lack of physical activity and exercise
- Blockage in the colon or rectum that may be caused by problems in these organs, anal fissure or intestinal obstruction
- Irritable bowel syndrome
- Weakness (inadequate tension and relaxation) of the pelvic muscles
- Difficulty relaxing the muscles of the pelvis when excreting
- Consumption of medications such as antacids, sedatives, opioids, antihypertensives or antidepressants
- Excessive use of laxatives
- Diseases such as diabetes, hypothyroidism, multiple sclerosis, autonomic neuropathy or Parkinson’s disease
- Pregnancy, especially after 3 months
- Psychological problems such as stress and depression
- Voluntary retention of feces due to pain, neglect or phobia of public restrooms
Home remedies to fight it
Most of the home remedies for constipation are related to food, physical activity, and lifestyle in general.
Although there are also products and medicines with laxative effects, these tend to have side effects and in the long term can worsen the symptoms because they do not correct the underlying cause but make us end up depending on them.
1. Eat fruits, vegetables, and cereals
Our body needs dietary fiber to be able to excrete waste properly. When our diet contains a sufficient proportion of fiber, the excrement becomes softer and bulkier and the speed of intestinal transit increases; all this helps to prevent and remedy constipation.
Thus, it is very important to include foods rich in soluble fiber in the diet: fruits, vegetables, legumes and whole grains. In addition, in this way, we will reduce LDL or “bad” cholesterol levels. Keep in mind that fiber takes a while to take effect, so it is likely to take a few weeks until the symptoms of constipation improve.
2. Drink more water and liquids
In many cases, constipation is caused or enhanced by insufficient water intake: if our body does not have enough water, the feces it generates will tend to be dry and hard, and therefore more difficult to expel.
Juices made with fresh fruits and hot drinks like tea can also be used as remedies to relieve and prevent constipation. It is especially advisable to increase your fluid intake in the morning.
3. Do physical exercise
Physical activity, exercise, and sports improve the mobility and functioning of the intestinal muscles. Doing moderate exercise, such as walking at a good pace or riding a bicycle, for half an hour a day at least 5 days a week should be enough to prevent and relieve constipation problems.
4. Reduce stress and stress
Our body is prepared to block bowel movements and defecation at times when we are tense and emotionally disturbed. Therefore, if you think that your constipation problems may be influenced by psychological factors, such as acute or chronic stress, it is important that you try to relax.
Some of the most effective methods to reduce tension, stress and emotional discomfort is slow and deep breathing, progressive muscle relaxation, meditation and yoga. It is also useful to exercise regularly and limit the use of stimulants such as coffee, alcohol and tobacco.
5. Adopt regular habits
If you go to the toilet in an irregular way, it is convenient that you try to create healthy habits with regard to excretion: it is easier for the organism to expel stool if we get used to going to the bathroom after meals. This is especially relevant for children, who have not yet developed regular habits.
6. Do not ignore the needs
Holding stools when we feel the need to go to the toilet is harmful to our gastrointestinal health because it favors the appearance of negative habits and alters the functioning of our muscles, such as the cycles of contraction and relaxation. Therefore, in the long term, enduring the urge to defecate can cause constipation or intensify it.
In addition, it is convenient to spend as much time as necessary to relieve ourselves adequately. If we retain the excrement is more likely to harden and block the transit. It is recommended to use aids to generate a quiet environment if necessary, for example listening to relaxing music. If you like our article home remedies for constipation, share, please. You might also like: https://kooiii.com/foods-allowed-paleo-diet-recipes-prepare/