Constipation is a condition that arises when an individual’s feces becomes hard and difficult to pass out. It is one of the most popular health problems, which can occur in all age groups, from newborns to elderly. Most people will experience this condition at least once in their life but for some people, constipation can be a chronic bowel disease that impacts quality of life, lead to the dependence of laxatives.
What causes constipation
Constipation occurs when digested food stays too long in the colon. This causes the colon to absorb water in the digested food and stool becomes dry, hard and difficult to pass through the colon. Other factors can lead to constipation such as:
- Not taking enough fluid.
- Lack of fiber in your diet.
- Using laxatives all the time.
- Gastrointestinal problems.
- Not going when you need to.
- Pregnancy.
- Some medications.
Complications arising from constipation
Constipation can occur and disappear after a few days, but for some people it could last longer and lead to some complications such as:
Anal fissures
Fecal impaction
Hemorrhoids
Rectal prolapse
Here are 11 natural home remedies that can help relieve constipation:
Home Remedies to Relieve Constipation
Pure olive oil
Take one tablespoon of olive oil first thing in the morning before eating breakfast. Olive oil helps stimulate your digestive system and helps the colon function better.
Senna tea
This contains a compound called sennosides which helps enhance the muscular contraction of the intestine. It will help cure your constipation by allowing your bowel movements to become regular and smoother.
As well as encouraging the bowels to regulate, Senna will also help to soften stool and stimulate the bowel to empty.
To avoid drug interactions, before use, check with your doctor to know if it is safe for you. Do not use senna more than a week without consulting your doctor.
Eat high fiber food
This Includes high fiber foods such as raw fruits and vegetables, beans, nuts, grains and seeds. The following foods are some of the best source of fiber:
Best sources of dietary fiber
- Beans
- Pulses or legumes
- Sweet potatoes
- Apples
- Pears
- Berries
- Prunes
- Avocado
- Chia seed
- Unprocessed grains
- Broccoli
Psyllium husk
This has a high fiber content and can help in stool formation. Psyllium husk swells and and gets bulky when combined with water, this helps stimulate and contract the intestine and aids the passing of stool through the digestive tract.
Prune juice
Prune juice is a natural laxative, so you can eat the fruit or drink some prune juice to help with constipation.
Give them some time to work before having more. Avoid taking too much to prevent gas, bloating, and diarrhea.
Leafy Green vegetables
This a very rich source of fiber and can help reduce the incidence of constipation. They also have a high water content and have a low calorie content. Consuming leafy greens daily will help relieve constipation.
Magnesium rich food
Food rich in magnesium aids the movement of food down the digestive tract. Adequate magnesium intake directs water to the bowels, keeping the stool soft and easier to move. Foods that contains magnesium includes:
- Spinach and other leafy green vegetables
- Nuts
- Fish
Exercise
Working out improves muscle health and helps stimulate digestion.include walking, jogging, Pilates and yoga to your daily routine to encourage digestion and movement of waste down the digestive tract.
Flax and Chia seed
Flax  and chia seed are both rich in fiber and omega-3 fatty acids. They also have a laxative property, which can be very useful in getting relief from mild to very serious cases of constipation.
For flax seed,
Mix one tablespoon of ground flax seed in a glass of water and drink.
For chia seed,
Mix 1 tablespoon of chia seed in one cup of water
Add 1 teaspoon of lemon
Stir mixture well and drink.
Coffee
Coffee can stimulate your colon and speed up the movement of stool down the intestine. But, It is also a diuretic and can lead to dehydration. Stay hydrated when you take coffee and make sure you don’t drink too much.
Lemon and Honey
Mix one tablespoon of lemon (a natural laxative) with honey in a glass of warm water this may help stimulate your colon as well.
Water
Make sure you drink enough Water. Most adults should try to drink between 8 and 10 glasses of water a day. Avoid alcoholic beverages which can increase dehydration and make constipation worse.
RECOMMENDED: FOODS THAT STIMULATE BOWEL MOVEMENT
