8 Ways To Fight Constipation

Constipation is basically the passing out of hard stool and these are some of the common symptoms; abdominal bloating, straining, lumpy and hard stools.

Constipation is most times caused by life styles hiccups such as not eating enough fibres, drinking adequate water, stress, depression and anxiety.

Well, on this article will take you through some of the major ways to fight this common disorder.

Eat a lot of Fibre.

It’s recommended you eat about 25-50 grammes of fibre a day. Foods with lots of fibre include cereals such as wheat germ and bran, whole-wheat and rye flours, grainy breads, fresh fruit (especially berries), dried fruits such as prunes and figs, vegetables, and legumes such as chickpeas, lentils and beans. Increase fibre intake gradually to avoid getting gas or diarrhea, or worsening constipation.

Consume lots of water.

Recommendable eight glasses of water a day. Water lubricates the intestines and also moistens the food you eat, aiding its flow through your body. Actually consuming lots of water is the mother of all lubrications.

Working out

Aim to be physically active at least three times a week for 30 minutes or more. Physical activity stimulates your intestinal muscles to work more efficiently. It also decreases the amount of time needed for food to move through your intestines, so stools stay moist.

Reduce on stress.

‘Psychological stress has a huge effect on bowel function. ‘We say the bowel is the little brain of the human body. The brain and bowel are highly interconnected.’ Bowel movements depend on intricate signaling between the gut and the brain. When the brain is under stress, the bowel is, too . People who are stressed are less likely to exercise and eat nutritious foods.

Stick to the regular routine.

Bowel movements occur according to the body’s internal ‘clock.’ When you ignore the urge to go to the bathroom, there’s more time for water to be extracted from the stools into the body, making them harder to pass. (One idea: Give yourself enough time to make bowel movements part of your morning at-home routine.)

Get prepared before travel

For some people, when they’re on the go, it’s hard to, well, go. ‘I tell people ‘fibre, fluid and exercise. ‘And all those are compromised when you travel .’ He suggests drinking lots of water and, when eating out, choosing menu items with fruit and vegetables in them. Pack high-fibre foods such as granola bars. And take your running shoes with you, so you can be sure to get that crucial exercise.

Coffee

A lot of people love their morning coffee, but it does more than just give off heavenly aromas and help you perk up. Caffeine is a natural stimulant for the digestive system, so indulging in a cup of coffe  will help get you up and running in more ways than one. 1-2 cups is fine, but make sure you don’t overdo it-too much can actually have the opposite effect. Coffee is a diuretic and makes you urinate more frequently, and if you drink it an excess, it can cause constipation by dehydrating your body and drawing out water that would normally soften your stool.

Baking soda

Baking soda lies at the heart of home remedies. It’s is so incredibly versatile, and it pretty much does its job 95% of the time. It works incredibly well for constipation (and tummy aches in general) because it is a bicarbonate, which will encourage air to come out of you one way or another, and relieve pain from pressure. It also re-alkalizes the stomach, neutralizing the acid a little bit and helping things pass through your gut.