We all are aware of constipation and how it affects an individual. Constipation is a common condition that affects people of all age, from young to the elderly. At one time or another, all of us feels constipated and most often, it results from poor diet or lack of physical activity. It is a health problem which is defined as a condition in which an individual experience difficulty to have a bowel movement. A person is said to be constipated if he or she has one of the following symptoms:
- Hard stools
- The opening of bowels less than three times a week
- Needing to strain to open the bowel
- Feeling of blockage in the rectum
Other symptoms of constipation include bloating, lack of energy and feeling of uncomfortable. There are various causes of constipation and it can be managed with dietary and lifestyle changes. Dietary and lifestyle changes are the best natural ways to treat constipation. Although there are certain medicines and laxatives available and are recommended by the doctor, natural treatment is the best treatment for any health condition. Some of the ways through which you can treat and prevent constipation are as follows:
Exercise has always been considered in the management of chronic constipation. Numerous studies have reported that regular modest physical activity can relieve the symptoms of constipation. The possible mechanism by which physical activity has an effect on bowel movement is the reduction of colonic transit time and hormonal change during the physical activity. Physical activity promotes the bowel movements by improving the functioning and activity of the bowel in the large intestine.
Also, physical activity stimulates the appetite of an individual and sufficient dietary intake increases the frequency of bowel movements and reduces the symptoms that are associated with constipation. Exercise improves the efficiency of the digestive tract and it does this by decreasing the amount of time the digestive tract takes food to move through the large intestine. Some of the exercises that can treat or relieve constipation include cardio, yoga, and pelvic floor exercises. These exercises improve the working of the digestive tract and help in relieving the symptoms of constipation.
Drink plenty of water
Multiple studies suggest that increased water intake is part of the treatment of constipation. Also, studies reported that the patients who consumed two liters of water had the significant increase in the evacuation frequency and a decrease in the use of laxatives. It is strongly believed that there is a relationship between low intake of fluid and an increased risk of suffering from constipation. Water has an impact on the frequency of bowel movement and fecal weight. When the body becomes dehydrated, it decreases the frequency of bowel movement and as a result, triggers the symptoms of constipation. Dehydration in the colon is the primary cause of constipation and treating dehydration has a direct impact on the treatment of constipation.
High fiber diet
High fiber diet is one of the most recommended ways to treat constipation. Low fiber diet is one of the causes of constipation and increasing the fiber in the diet can increase the frequency of bowel and decrease the symptoms of constipation. When high fiber foods are combined with more fluids or liquid, it can cause you to have larger and softer stools. Fiber is categorized into two types:
- Soluble fiber - This type of fiber dissolves in the water and help to lower the cholesterol level and glucose level in the body.
- Insoluble fiber - This type of fiber increases the movement of the material in the digestive tract and increases the stool bulk. Insoluble fiber is very beneficial to treat constipation.
Although both soluble and insoluble fiber contributes to the treatment of constipation, insoluble fiber plays a greater role in the treatment. Some of the rich sources of insoluble fiber include wheat, fruits, and vegetables.
Intake of caffeinated food items and drinks are known to have an impact on the bowel movement. Caffeinated products have been shown to have a profound effect on the gastrointestinal system. It stimulates the secretion from the stomach and small intestine. Coffee, one of the drinks that contain caffeine is highly recommended to people who experience constipation. Several studies have reported, it was observed that people who drank coffee experienced improvement in the symptoms of constipation. Drinking coffee not only prevent and treat constipation but it also helps pass easier and softer stools.
Coffee is considered to be a remedy to treat constipation and remove the toxic elements from the body. Coffee or any caffeinated food or drink act as a laxative and treats the symptoms of constipation by increasing the frequency of bowel movement.
Constipation is one of the common problems that all of us must have experience in our lives. It is a problem that affects the quality of life of an individual and needs treatment. Share this post with your family and friends and create awareness among them.