Introduction
Constipation is a common digestive issue that affects many people. It occurs when stool moves too slowly through the digestive system, leading to hard, dry stools that are difficult to pass. Symptoms of constipation include infrequent bowel movements, straining during bowel movements, abdominal discomfort, bloating, and feeling as though there is still stool left in the rectum after a bowel movement.
Staying regular is important for overall health and wellness. Hard, dry stools can lead to anal fissures or hemorrhoids, and long-term constipation can cause toxins to build up and be reabsorbed into the body.
Increase Your Fiber Intake
A diet low in fiber can contribute to constipation. Increasing your fiber intake can help keep you regular. Foods that are high in fiber include fruits, vegetables, legumes, nuts, whole grains, and seeds. Eating a variety of these foods is the best way to ensure you are getting enough fiber.
Fiber has several benefits, including improving digestion and helping to lower cholesterol levels. According to the Institute of Medicine, adults should consume between 25 and 38 grams of fiber per day. Eating more than this amount may cause gas and bloating.
Exercise Regularly
Regular exercise can help relieve constipation. Exercise helps stimulate the muscles in your intestines and colon, which helps move stool through the digestive system more quickly. Aerobic exercises such as walking, running, swimming, and cycling are all good options for relieving constipation.
In addition to helping with constipation, regular exercise has many other benefits, including reducing stress, boosting energy levels, improving heart health, and aiding in weight loss. Aim for at least 30 minutes of moderate physical activity a day. For best results, try to exercise at the same time each day.
Drink Plenty of Water
Water is essential for keeping your body hydrated and healthy. Drinking plenty of water can help relieve constipation by softening stool and making it easier to pass. The Institute of Medicine recommends that adults drink eight 8-ounce glasses of water per day. If you’re active or live in a hot climate, you may need to drink more.
Staying hydrated also has other benefits, such as helping to flush out toxins, supporting muscle and joint health, and aiding in digestion.
Eat Probiotic-Rich Foods
Probiotics are beneficial bacteria that help keep your gut healthy. Eating probiotic-rich foods can help relieve constipation by stimulating the growth of healthy bacteria in the gut. Some probiotic-rich foods include yogurt, kefir, kimchi, sauerkraut, kombucha, and miso.
Probiotics have numerous other benefits, including aiding in digestion, boosting immunity, and reducing inflammation.
Take Natural Laxatives
Natural laxatives can help relieve constipation. Examples of natural laxatives include prunes, psyllium husk, senna, chia seeds, and flaxseeds. These natural laxatives work by absorbing water and helping to soften stool, making it easier to pass.
Although natural laxatives are generally safe, it’s important to talk to your doctor before taking them. Some natural laxatives can interfere with medications or worsen certain medical conditions.
Conclusion
Constipation can be uncomfortable and inconvenient. To stay regular, increase your fiber intake, exercise regularly, drink plenty of water, eat probiotic-rich foods, and take natural laxatives. Talk to your doctor if you’re having trouble staying regular or if your symptoms don’t improve.
For further information, visit the National Institute of Diabetes and Digestive and Kidney Diseases website https://www.niddk.nih.gov/health-information/digestive-diseases/constipation.
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