Study showed that almost 20 percent of the Americans are prey to chronic constipation. And this number is even more in urban India. Constipation lets us down mentally as well as physically. Mentally the constipated person never feels at ease and feels down due to the presence of bowel inside them and physically it affects us in many ways. It often leads to stomach ache, cramps, and appendicitis if the situation is even worse. Constipation is generally the pain and difficulty in passing the stool due to its dryness and hardness. Such a situation can be stressful. So here are some methods as to how to relieve constipation naturally at home.
Methods of how to relieve constipation naturally at home:
Drink more water:
Constipation is often caused by drinking less water or getting too dehydrated. So it’s highly recommended to drink at lot of water and most importantly sparkling water. Tap water may contribute to increase the constipation. Consumption of drinks may also lead to intensification of constipation. So one is highly recommended to drink at least 4 litres of sparkling water daily in order to relieve constipation naturally at home.
Eat more soluble fibre:
Lack of fibre intake also causes constipation. There are two types of fibres, soluble and insoluble. Insoluble fibre might help you from constipation but it might not help you from the gas and abdominal pain. So soluble fibre is mostly recommended as they help in relieving from constipation as well as abdominal pain by making the stool heavy and thus making it easier to pass. For women the fibre intake should at least be 25 grams and for males it should be 38 grams.
Exercise help a lot in causing bowel movements. Although mixed results have been achieved in a survey but exercise does help in reducing the symptoms leading to constipation. One of the best exercises is walking. Besides this, running adds more to the aid to bowel movement. Although it does not guarantee complete relief from constipation but it does help in chopping down the symptoms paving to constipation.
Drink caffeinated coffee:
Studies have shown that caffeinated coffee helps in stimulating the muscles in the digestive system thus increasing the need to go to the toilet more and more. It can stimulate your belly 60 percent more than water. Caffeinated coffee contains some amount of soluble fibre and hence helps in relieving constipation.
Try taking moderate amount of magnesium citrate as it helps in curing constipation. It is often used to clear stomach before any kind of stomach operation.
Constipation is a serious problem these days but it’s remedies are even simpler. One need not go to the doctor to get cured for constipation if one follows some of these home remedies. If you feel constipated, don’t wait to get cured automatically, go for the above solutions as these are the simplest ways to relieve constipation naturally at home.