8 home remedies to help cure yourconstipation

health

by mark laranilla

The struggle (to go) is real.

There are few symptoms more unpleasant or even unpleasant to talk about than constipation.

But as you celebrate Constipation Awareness Month (yes, it actually exists), there are a few facts you should know. This is a disease that affects a whopping 20% ​​of adults in the United States, some of whom are chronically ill.

“Most people have experienced the inconvenience of constipation at some point in their lives,” said Ceciel T. Luker, president of the International Foundation for Digestive Diseases. stated in a news release.

“For people living with chronic constipation, it can be extremely debilitating and life-altering,” Luker added.

What is constipation?

Constipation is a problem with bowel movements. People typically poop anywhere from three times a week up to once or twice a day. According to the Mayo Clinic And being “normal” means different things to different people.

Occasional constipation is very common and can be caused by a variety of factors, including:

Constipation can also be caused by problems with the muscles that form the pelvic floor at the bottom of the torso, or by some kind of blockage in the colon or rectum.

Health conditions such as pregnancy, multiple sclerosis, irritable bowel syndrome (IBS), Parkinson's disease, hyperthyroidism, and diabetes may also be associated with chronic constipation.

But whatever the cause, if you've got a backup like Holland Tunnel, these eight suggestions (all of which are simple, inexpensive home remedies) may help you get things moving again .

drink carbonated water

Many people spend their days in a mildly dehydrated state, and while any water can be effective, some studies have shown that sparkling water or sparkling water is more effective than tap water in relieving constipation. I know that.

A few things to keep in mind: IBS patients report that carbonated or fizzy drinks can make their symptoms worse, so you may be better off drinking still water.

Additionally, in addition to the negative effects on your overall health from added sugar and artificial sweeteners, drinking sugary soda can also make your constipation worse.

have java

Coffee, tea, and other caffeinated beverages have a stimulating effect not only on the intestines but also on the nervous system, which can help relieve symptoms when you are constipated.

Caffeinated coffee can be 60% more irritating to the intestines than drinking water. According to today's medical news23% more than decaffeinated coffee.

However, you may want to try your coffee black. Dairy or lactose intolerance can cause constipation in some people.

Add fiber to your diet

Fiber increases stool volume, improves bowel consistency, and makes bowel movements easier. Fiber also helps stool move faster and prevents it from drying out as it travels through your intestines.

A 2016 review found that 77% of people with chronic constipation benefited from fiber supplements. However, not all fibers are the same.

Insoluble fiber found in vegetables and whole grains increases the bulk of your stool, helping it pass through your digestive system faster and easier.

Soluble fiber, found in oat bran, barley, nuts, seeds, and beans, absorbs water and forms a gel-like paste that softens stool.

And non-fermentable soluble fibers like psyllium may be a great option for treating constipation. One 2020 survey results revealed Psyllium has been found to be more than three times more effective against constipation than insoluble wheat bran.

try senna

Senna (the fruit or leaf of the senna plant) is an over-the-counter laxative used to treat constipation and to cleanse the intestines before procedures such as colonoscopies. According to WebMD.

Senna is approved by the Food and Drug Administration as a short-term treatment for constipation. This plant contains chemicals called sennosides, which stimulate the lining of the intestines and cause a laxative effect.

Herbal treatments containing senna are easily purchased online or at most drug stores.

eat probiotic foods

Probiotics are live beneficial bacteria, such as Bifidobacteria and Lactobacillus, that are naturally present in the intestines. These microorganisms help prevent chronic constipation.

People with chronic constipation may have an imbalance of bacteria in their gut, so consuming more probiotic foods can improve the balance and relieve constipation.

foods such as yogurt and sauerkraut; kefir Kimchi contains probiotic bacteria, which are also found in many supplements.

Let's eat some prunes

All fruits contain fiber, which can help relieve constipation, but prunes and plums have something more.

Prunes and plums contain sorbitol, a sugar alcohol with proven laxative properties. In fact, some studies have found that prunes may be more effective than fiber supplements such as psyllium.

The ideal intake is about 50 grams, or about 7 medium-sized prunes, twice a day. According to a study Comparison of prunes and psyllium.

use laxatives

Over-the-counter laxatives fall into various categories, including stool softeners, bulking agents, and stimulant laxatives, but almost all are effective.

But doctors warn that these are only meant for occasional use and can become habit-forming if used regularly. According to Cornell Health.

exercise more

When all else fails, some people find that sitting down and moving around helps relieve constipation.

Countless studies have linked a sedentary lifestyle to an increased risk of constipation, so many medical professionals recommend increasing your physical activity to help move your stools.

Light exercise such as walking or swimming may be more effective in relieving constipation than vigorous exercise such as running.