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Constipation is a common digestive problem. It can be caused by bad diet, unhealthy lifestyle choices, certain medications and diseases. It is characterized by considerably reduced bowel movement, ie. less than three bowel movements per week. The condition can lead to discomfort when going to bathroom, abdominal bloating, and mild to severe pain. Here are five easy home remedies to deal with constipation.
Dehydration is one of the major causes of constipation. It obstructs your bowel movement, thus leading to constipation. Drinking plenty of water (at least 8-10 glasses a day) is crucial for healthy digestion.
Think of fiber as a pipe cleaner. It will help scrub food and waste particles from your digestive tract and soak up water. Further, it adds bulk to your stool. This way, fiber aids in keeping food moving along. An intake of 20-35 grams fiber per day is recommended. Some fiber-filled food sources include bran cereals, beans, lentils, oatmeal, almonds, barley, vegetables and fruits.
Coffee is known to stimulate colon and increase your number of bathroom trips. Other hot drinks such as herbal tea, hot lemon water, or honey also work wonders in stimulating colon and treating constipation. However, coffee is diuretic- so make sure to drink enough water or your constipation might even become worse.
The citric acid in lemon juice works as a stimulant for your digestive system and helps flush out toxins from your body, thus relieving constipation. Add fresh lemon juice to a glass of water and sip every morning. You can also add lemon juice to your morning cup of tea. Lemon water will not only improve constipation, but also your long-term digestive health.
Olive and flaxseed oils have a mild laxative effect, that can ease down the flow of materials through your intestines, thus relieving constipation. Furthermore, they are rich in such compounds that enhance digestion and have great antioxidants, antibacterial and anti-inflammatory properties. In a 2015 study, it was found that olive and flaxseed oils can significantly reduce constipation symptoms.
Regular exercise will improve your bowel movement. If you end up taking a large meal, move around or take a walk to ease the process of digestion. Know that a sedentary lifestyle is an undue invitation for constipation. So, get active, today!
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