Constipation can be uncomfortable and painful especially if you are struck in the middle of the night. Some of the causes of constipation are lack of fiber, insufficient liquid intake, stress, lack of exercise, and bad bowel habits.
Here are some home remedies for constipation:
Eat lots of fiber
The American Dietetic Association recommends a daily intake of 20 to
35 grams of fibers for adults and 30 grams for those who suffer from
constipation which comes from whole grains, fruit, and vegetables.
Other foods which contains fiber are green peas, apples,cereals,
oatmeal, pears, and nuts.
Distress your life
One of the major cause of constipation is stress. Try to evaluate
present activities and take time to relax. Find ways to combat stress
by unloading self from too much activities and manage time well.
Exercise to avoid constipation
The benefits of exercise is good for the general health of a person
including regular bowel movement. "In general, we feel that a regular
exercise tends to combat constipation by moving food through the bowel
faster" says Dr. Edward Eichner, M.D., from the Department of
Hematology in University of Oklahoma. Doctors normally also advises
patients who just had operation to stand up, walk a bit, and do minimal
exercise to induce bowel movements.
Train yourself to Toilet
Try to sit in the toilet after a meal either in the morning or evening depending on your availability.
Take note of some food that causes constipation
Check what food that brings constant constipation. There are certain
foods that are bad to some but not with others, one example is milk
which can give constipation and diarrhea to certain people.
Take enough liquids
The most common remedy is taking enough water throughout the day.
Although other liquids can be considered, water is the best liquid to
take with atleast six to eight glasses a day. Liquids helps soften the
stool and help it pass through the colon.
Consult a doctor if constipation persisted in three weeks and if
symptoms becomes severe with blood in the stool. This may cause an
underlying disorder that needs further consultations.