Constipation can be painful and interfere with your regular activities. Al Hilal Hospitals provides practical answers to assist you in finding relief if you’re looking for all-natural ways to relieve constipation.
Understanding Constipation is a common digestive condition marked by irregular bowel motions or trouble passing faeces. It can be brought on by a number of things, such as a diet lacking in fibre, a lack of water intake, a sedentary lifestyle, specific drugs, or underlying medical issues. Without the use of strong laxatives, natural therapies can ease constipation and promote regularity.
1. Increase Fibre Intake:
Increasing your fibre intake is one of the best ways to cure constipation. Fibre makes the stool more voluminous and aids in promoting bowel movements. Consume foods high in fibre, such as fruits, vegetables, whole grains, legumes, and nuts, in your diet. For best effects, aim for at least 25–30 grams of fibre per day.
2. Maintain Proper Hydration:
Regular bowel movements are maintained by maintaining proper hydration. Throughout the day, drink a lot of water to soften the stool and make it simpler to pass. Warm liquids, such as herbal teas or warm lemon water, can also have a slight laxative effect and ease constipation.
3. Exercise Regularly:
Regularly engage in physical activity. This aids in the movement of waste through the digestive system by stimulating the muscles in your intestines. Exercise frequently to encourage bowel regularity, such as brisk walking, running, yoga, or cycling. Try to exercise for at least 30 minutes, most days of the week, at a moderate level.
4. Prune Juice:
A natural laxative that can ease constipation, prune juice. To encourage bowel motions, sip on a glass of prune juice in the morning or before night. Prunes’ high fibre and sorbitol content makes them an excellent natural remedy for constipation.
5. Flaxseed:
Rich in fibre, flaxseed can soften stools to make them easier to pass. Flaxseeds can be ground and added to yoghurt, smoothies, or meals. To increase the efficiency of flaxseed, it’s critical to consume lots of water.
6. Aloe Vera:
Aloe vera naturally aids in bowel movements and can help with constipation. On an empty stomach in the morning, sip a small amount of aloe vera juice (about 2-3 tablespoons). Begin with a low dose and then gradually increase as necessary. If you have any underlying medical issues, talk to a doctor before consuming aloe vera.
7. Epsom Salt:
By luring water into the intestines and softening the stool, epsom salt, also known as magnesium sulphate, can function as a natural laxative. Before going to bed, mix a few teaspoons of Epsom salt with a glass of water. It’s crucial to take the medication as directed and to speak with a doctor if you have any concerns about your health.
8. Dried Fruits:
Fruits that have been dried out, such figs, raisins, and dates, are effective natural laxatives. They contain natural sugars with a slight laxative action and are high in fibre. A few dried fruits can be soaked the night before and eaten the next day as a nutritious breakfast or snack.
9. Probiotics:
Probiotics are good bacteria that support digestion and a healthy gut. Constipation can be eased by eating foods high in probiotics, such as yoghourt, kefir, and sauerkraut, or by taking a probiotic supplement.
If you are still experiencing problems related to constipation, it is important to take action to relieve your discomfort and promote healthy bowel movements. Call us to book an appointment.
Constipation symptoms might differ from person to person, but frequent ones include:
- Infrequent Bowel Movements: Having fewer bowel movements than normal is one of the main signs of constipation. Having less than three bowel motions per week might be used to describe it.
- Difficulty Passing Stool: When constipated, stool passage may be challenging or laborious. The poop could be lumpy, dry, and firm, making it difficult to pass.
- Abdominal Pain: Constipation may result in pain or discomfort in the abdomen. Cramping, bloating, or a feeling of fullness in the abdomen are possible symptoms.
- Feeling of Incomplete Evacuation: You can feel as though your bowels weren’t fully evacuated even after a bowel movement.
- Rectal discomfort: You may feel blocked or experience pain or discomfort in the rectum.
- Stool Consistency Changes: Constipation may cause a change in the stool’s consistency. It could seem lumpy, hard, or pellet-like.
- Straining During Bowel Movements: When a person has trouble passing stool, they frequently strain and use more effort.
- Excess Gas: Constipation can result in a buildup of gas in the digestive system, increasing flatulence.
- Reduced Appetite: Because constipation can affect the digestive system, some people who have it may find that they have less of an appetite or feel full sooner.
It’s important to note that these symptoms can also be brought on by other ailments, so if you’re having chronic or severe symptoms, it’s best to see a doctor for an exact diagnosis and the best course of action. Call us to book an appointment.
Numerous factors can contribute to constipation, including:
- Inadequate Fibre Intake: Constipation can result from a diet lacking in fibre. The weight of fibre makes stools more bulky and simpler to move through the digestive tract.
- Insufficient Fluid Intake: Drinking insufficient amounts of fluids can lead to dehydration, which makes it tougher and more challenging to pass the stool.
- Sedentary Lifestyle: Lack of exercise or a sedentary lifestyle can cause constipation by slowing down bowel movements.
- Drugs: As a side effect, some drugs, including opioids, antacids with calcium or aluminium, antidepressants, and some blood pressure medications, can cause constipation.
- Dietary Factors: Other dietary factors, besides a low fibre diet, also contribute to constipation. These consist of eating a diet heavy in processed foods, low in fruits and vegetables, or ingesting an excessive amount of dairy or meat.
- Hormonal Changes: Pregnancy-related hormonal changes might cause constipation by slowing down the digestive system’s motion.
- Bowel disorders: Constipation can be brought on by conditions including diverticulosis, IBS, or intestinal blockage.
- Ignoring the need: Ignoring the need to urinate might cause constipation by interfering with the body’s normal digestive rhythm.
- Stress and worry: Stress, worry, or changes in routine are psychological factors that might influence bowel motions and cause constipation.
- Underlying Medical disorders: Constipation can be brought on by underlying medical disorders such hypothyroidism, diabetes, multiple sclerosis, Parkinson’s illness, or colon cancer.
It is advised to book an appointment with our doctor, if you have persistent or severe constipation in order to identify the underlying cause and the best course of action.
