It may surprise you to learn that not everyone has the same bowel movement and that you do not need to have a bowel movement every day. According to the study, going three times a day or three times a week is considered typical. Constipation is defined as anything less than this. Yes, the truth is that the frequency varies from person to person.
Did you know that? According to a recent poll conducted in 2018, 22% of Indian adults suffer from constipation.
It was also discovered that constipation is no longer just an issue for the elderly, but also affects the middle-aged and young-aged people.
The following are some of the most common causes of constipation:
Top Constipation Causes
- Consuming low-fiber foods or following a low-fiber diet
- Inadequate water consumption during the day Experiencing a change in habit such as meal time adjustments, travel, or sleep time changes
- consuming an excessive amount of milk or dairy goods
- despite feeling a strong want to use the restroom
- Ineffective stress management
- Pain relievers, anti-inflammatory meds, antidepressants, and iron supplements are examples of medications.
- Thyroid problems, diabetes, IBS, lax bowel syndrome, a digestive obstruction, fistulas, and pregnancy are examples of medical ailments.
Constipation is described as having three or less bowel movements per week and passing firm, dry stools. In other words, any decrease in frequency or consistency that is beyond of your normal range can be an indication of constipation.
Constipation may appear to be a simple problem to solve, but it is a really unpleasant experience for those who suffer from it. Constipation can cause loss of appetite, bloating, stomach soreness, and irritation, so it is critical to follow these 7 simple home treatments to cure constipation.
Aside from the frequency of bowel motions, here are a few more indicators that you are constipated:
- Less than three bowel motions per week
- The faeces are firm and dry when you do have a bowel movement.
- Having pain or trouble passing faeces, and needing to exert more effort
- Aches and cramps in the stomach
- Nausea, bloating, and a feeling of being full
- Even when you have a bowel movement, it is not totally empty.
8 Best Home Remedies for Immediate Constipation Relief
Castor oil is thought to be a natural laxative that can be used to relieve constipation. It is an age-old treatment, but scientists are increasingly interested in the precise mechanism through which it works. Castor oil includes the major fatty acid known as ricinoleic acid, which binds to the smooth muscle cells of the intestinal walls, causing the muscle to contract and allowing the faeces to flow smoothly. One of the trials also verified the benefits of castor oil in treating persistent constipation in adults. The typical dosage for treating constipation is between 10 and 15 mL, although we strongly urge you to consult your doctor for any medical advice.
Water is one of the most basic cures for many of our problems. Drinking water on a daily basis will keep your bowels functioning smoothly. Water aids in the normal digestion process as well as muscle movement. Dehydration can also occur as a result of weather changes, which is one of the leading causes of constipation. Drinking lukewarm water can help you maintain regular bowel movements and pass stools more easily.
When you’re suffering from constipation, grab a cup of coffee. Coffee has been proved to stimulate your colon and help you go to the bathroom successfully. One cup of coffee in the morning can help reduce stress. Coffee is a diuretic, so drink plenty of water at regular intervals to avoid dehydration.
It is the simplest and oldest therapy for digestive disorders. Baking soda frequently pushes out the trapped air bubbles that cause bloating and gas. It is also used to decrease the acidic environment in the stomach so that waste byproducts can flow through the digestive tract.
Foods High in Fibre
This medication might provide instant relief or assist to prevent constipation in the long run. Fibre is the plant material that cannot be digested. It can give the stool both bulk and softness. Soluble fibre absorbs water and binds with fatty acids to form a gel, resulting in softer stools; insoluble fibre does not dissolve in water, contributing bulk and moisture to the stool. To cure and prevent constipation, a minimum of 20 – 25gms of fibre per day is recommended. Drink 1 tablespoon of isabgol (also known as psyllium husk) in lukewarm water first thing in the morning for immediate relief.
Molasses, particularly blackstrap molasses, can provide immediate relief from constipation. 1 tablespoon of blackstrap molasses given before bed can help ease constipation in the morning. Blackstrap molasses is nothing more than concentrated molasses with a high concentration of vitamins and minerals, particularly magnesium. Magnesium is a well-known supplement that is used to relieve constipation. It relaxes the bowels and draws water from the intestine. This softens your faeces, making it easier to move through your colon.
Constipation is typically caused by an imbalance in the bacteria in the digestive tract. Probiotics are beneficial microorganisms that have been shown to benefit the digestive tract and thereby alleviate constipation. Include 1 capsule of 10 billion probiotics each day in your daily diet, or 2 cups of homemade curd. This can help you remove stools faster and with less pain. It will also speed up the digestive process.
Exercise can help alleviate constipation problems. Sedentary lifestyles can increase the likelihood of constipation, so doctors recommend exercise to keep the stool moving. To begin, try some modest exercise activities such as swimming, running, or even bicycle to see if they help. Excessive exercise, on the other hand, can aggravate constipation.
There are certain lifestyle modifications you may make to avoid constipation.
If you are suffering from constipation, you can certainly try the aforementioned cures and methods to improve your situation. However, to ensure that it is gone for good, try some of the following strategies and include them into your daily routine to see a significant difference:
- Increase your fibre intake by eating more fruits and vegetables, lentils, and whole grains.
- Light activity on most days of the week will help the bowels circulate properly.
- Avoid or handle excessive stress.
- Never cling to your perch.
- Drink plenty of liquids, the most of which should be water.
When should you see a doctor?
Chronic constipation can have a negative impact on your mental health as well as your daily life. If the condition persists after a week of using home remedies and basic treatment, it is important to see your doctor. Furthermore, if constipation is accompanied by symptoms such as dizziness, exhaustion, or cramps, see a doctor right once.
Constipation appears to be a minor condition, but if left untreated, it can have a negative impact on your quality of life. Follow these home treatments under the supervision of your family or doctor to break the cycle of constipation. Furthermore, constipation can be caused by serious underlying conditions such as intestinal blockages, metabolic problems, pelvic prolapse, or even colon cancer. As a result, it should not be overlooked under any circumstances.
While ayurveda and naturopathic home remedies may not provide immediate relief, they do provide a long-term answer to constipation problems. Constipation, if left untreated, can lead to major health concerns such as haemorrhoids, faecal impaction, and bowel incontinence. You can start home treatment for constipation with the help of the aforementioned home remedies to avoid major health consequences.