According to one statistical study, in America alone, people spend about 250 million dollars on buying medicines for a common disease like constipation. While constipation itself can be a really painful and frustrating disorder it mostly occurs when a person is not having enough fiber in their diet or they are severely dehydrated.
We know how painful constipation can be and we wish that our beloved readers do not have to go through this pain. This is why we want to tell you a few of the effective tips to end constipation right at home.
Drinking honey-lemon tea
Constipation can be solved simply by drinking a special tea you can make at home with simple ingredients like honey and lemon.
All a person needs to do is to add lemon and honey in one cup of warm water and mix them well. Afterward, sip on it throughout the day. Honey is a natural laxative that also aids in masking the taste of the lemon in tea. As for Lemon, it functions as a stimulant from nature for the human digestive system. Lemon helps to flush out the toxins accumulated in the body.
Drinking lots of water
As we said earlier, one of the causes of constipation is dehydration and this is why plenty of water intake is necessary to combat it. An avenger male should drink about 4 liters of water each day while an average female should drink 3 liters of it.
Water makes the stool soft otherwise the dry and hard stool leads to constipation. If a person suffers from constipation, they should keep their body hydrated properly which makes the stool become soft and easier to pass out.
In addition to water, a person suffering from constipation can also drink fruit juices which are equally helpful, plus they will make up for the depleted energy levels. We recommend the use of apple and pear juices which act as natural laxatives of mild nature.
It is to be kept in mind that when a person suffers from constipation, they should drink water but refrain strictly from consuming caffeinated sodas and other such beverages. The reason is that these are diuretic and cause the body to be dehydrated more instead of hydrating it.
Eating fibrous food
It is all about fibers when it comes to optimum digestive functioning. Fibrous foods are the natural laxatives as they help the stool in retaining more water and thus making it bulk up.
An average person should have about 30 grams of fiber in their daily diet to allow the things to function in a flow. Some of the food items that are excellent sources of fiber are as follows.
- Brussels Sprouts
- Bran cereal
- Black beans
In addition to these nuts and seeds from the following food items are also helpful in providing the necessary fiber level in the human body.
- Pumpkin seeds
- Sunflower seeds
- Flax seeds
A medical tip to remember is that if a person suffers from bleeding disorders, high blood pressure or some kind of obstruction in the intestines, they should steer clear of the flax seeds. Females who are either pregnant or are breastfeeding, they should also not eat flax seeds.
Prunes are one of the most common food items that have been used for centuries to treat conditions of mild to high constipation. The reason is that they are not only enriched with fibers but they also contain a substance called Sorbitol. Sorbitol is a sugar that acts as a laxative and provides natural relief from constipation.
A quantity of 100 grams of prunes has in it 14.7 grams of the Sorbitol sugar. Still, prunes tend to be bitter in taste and most people do not like to eat them; except the old folks. In such cases, a person should make a glass of prune juice and then gulp it down in one breath. Despite the prune juice containing less amount of fiber, it should still be able to do the intended work for clearing out constipation.
A thing to remember here is that prunes tend to take a short while before they start depicting their effects; almost 1 hour to 2 hours depending on the severity of the condition. Still, this does not mean that if you feel intense pain you overdose on them. If the situation feels out of control, one should see a medical professional.
Consuming bulking agents
Few of the following herbs have the laxative like properties which allow for the softening of the stool.
If a person suffers from constipation, they should simply eat a handful of them and then gulp them down with plenty of water. These herbs will add for bulk in the stool and also soften it; making it easier to pass out.
Nowadays, one can buy supplemental teas of these herbs and they work like a charm.
Eating yogurt but staying away from other dairy products
One thing that a person suffering from constipation should avoid are dairy products, well, all except one. That one dairy product is Yogurt; the plain and simple type without any sugar or other additives.
Yogurt is enriched with probiotics such as Bifidobacterium animalis and Bifidobacterium longum. As per studies on constipation, these 2 probiotics have been proven in allowing the stool to become soften and pass out easily.
Right sitting position on toilets
This is more of a fact and a lifestyle change for that matter. In Western society, sitting with you back in an upright 90 degrees position in accordance with thighs is common. The toilets are even made in the West for these manners but this is the wrong posture for defecating. This sitting posture causes the passage of stool to pass out to become narrowed as the muscle named puborectalis is pulled. This muscle is in a band shape that forms a ring around the colon’s end and when a person sits in 90 degrees angle, the muscle becomes taut and do not let the stool to pass out.
The correct defecating sitting posture is to lean in a manner so that the spine is at 35 degrees angle with respect to the thighs.