Constipation, or infrequent bowel movement, can make one uncomfortable and grumpy. If constipation becomes chronic, it can lead to painful hemorrhoids, diverticulosis, and certain kinds of cancer. Taking a laxative is the usual prescription for patients suffering from constipation. Laxatives work fast and are easily available over the counter. Frequent intake of these medications, however, can cause cramping, diarrhea, dehydration.
There are natural ways to control constipation. Here are some proven methods of relief:
Include fiber in your diet. Adding huge amounts to your usual diet is a sure way to alleviate constipation. Fiber-rich fruits, vegetables, and whole grains add bulk to
your stool and help it move quickly through your digestive tract. Don’t go overboard with fiber though. The recommended fiber intake is within the range of 20 to 35 grams a day. Excessive fiber intake, especially from supplements, could even increase your risk of colon cancer. After eating a fiber-rich meal, always make it a point to drink plenty of water of fluids. The water helps flush out the bad cholesterol and toxins that have been swept by fiber in your digestive tract.Get some exercise. Moving your body can help move your bowels. Find time for regular physical activity.
Daily brisk walking can already help your digestive system work more smoothly.Drink plenty of water. Liquids keep your stool soft. Naturally, a soft stool easily passes through your digestive tract. Drink at least 8 glasses of water each day, especially when you’re on a fiber-rich diet. If water is not available, juices may be substituted. Avoid coffee and tea: these diuretics will only cause your body to lose water.
Keep regular bathroom habits. Always make time for the toilet whenever nature calls. The best time to sit on the toilet bowl to pass stool is in the morning, before or after breakfast. According to research, this is the time when the body is able to dump more toxins. If you make this a habit, you will be able to acquire regular bowel movement in time.
When you begin to follow these practices, take note of changes and see which habit works best for you. You may continue to take laxatives as prescribed, but if you can do away with, so much the better.