Is your nature’s call becoming a nuisance? If yes, then maybe you should try the following tips and tricks to help ease your bowel movements.
Constipation refers to bowel movements that are infrequent or hard to pass. The stool becomes dry and hard, and is difficult to pass. One might feel bloated and experience pain and discomfort or have to strain while passing the stool.
There are medicines and vitamins that can cause constipation. There can also be reasons like improper sleep, lack of fiber consumption, controlling the urge to use the bathroom or lack of physical exercise. It’s necessary to know one’s bodily requirements in order to keep constipation at bay.
How to Fight Constipation?
1. Drink Plenty Of Water:
Water solves most of your health problems, both internally and externally. Water keeps the digestive system clear and is also helpful in reducing constipation. Drinking up to 10 glasses of water in a day is advisable for all. The ones suffering from constipation should drink as much as water possible to relieve the bowel movements.
2. Fibrous Food Intake:
Include these best foods to fight constipation. Fruits and vegetables are rich in fiber. These fibers ease digestion and keep the bowel movements smooth. Cereals, whole grain breads etc. are examples of healthy fibers that ease digestion. One should avoid unhealthy fibers that add bulk to the stool. Those fibers slow down the digestion process thus causing constipation.
3. Do Not Skip Meals:
It’s necessary to keep the stomach active throughout the day. Too heavy meals or scanty meals disturb the normal movements of the stomach causing constipation. It’s always advisable to have nutritious food in small and frequent portions. Legumes, fruits, green and leafy vegetables, nuts, everything should go in balanced proportions in the body.
4. Be Active:
Indigestion of food can also be a cause for constipation. Sitting idle just after your meals prevents digestion and leads to accumulation of undigested food in the intestines. Keep yourself active and take a few rounds to aid digestion.
Keeping yourself active through the day also plays an important role in digestion. Exercise at least thrice a week. Be in the habit of a weekly activity like swimming or any other sport to keep the body fit from inside out.
5. Avoid Holding The Urge To Use Bathroom:
There are situations when you really need to go but are not able to because of some inconvenience or non-availability of the facility. This is also a reason behind constipation. Holding it for too long causes the undigested food to stick to the linings of the intestines. Thus, it leads to constipation.
On the other hand, if you are already constipated, do not use much strain to go. This might damage the linings of the anus and cause bleeding. In worse cases, it can also cause blisters.
6. Train Your Stomach:
There are many people who have a fixed hour or timing when they pass stool. Early in the morning, after bed tea, after breakfast etc. are the usual times when one might have the urge to pass stool. Make it a habit to sit on the toilet for at least 15 minutes. This eases the bowel movements and gradually the body gets trained to pass stool at a certain hour.
7. Avoid Fast Food:
Fast food like french fries, chips, sausages, burgers, doughnuts, white breads and pastries are tasty but are made up of carbohydrates. They don’t get digested easily and lead to constipation.
Following a proper diet plan might differ from one person to another. Even with food, for some, it might ease constipation but for other, it might make it worse. Have a balanced diet and proper routine to smoothen the bowel movement. Follow these ways to fight constipation. One should consult a doctor, if constipation is prolonged.
Keep these simple points in mind to knock out constipation forever. If your stomach is happy, you will be happy.
And, please don’t forget to share your feedback in the comments section below.