Bowel irregularity can add inches to your waistline and cause discomfort. Find out what cause constipation and how to relieve it.

Constipation is very common. Chances are you’ve experienced constipation at one point or another. If you have constipation more than occasionally or have severe pain or bleeding. It’s important to check in with your doctor as these symptoms and can be a sign of a more serious digestive disorder. Here’s what you can do to get things moving.

Eat more fiber:- It is recommended you have 25 to 50 grams of fiber a day. Go for whole-grains, cereals and pastas. Wheat bran can be very effective as a natural laxative. Foods with lots of fiber include cereals such as wheat-germ, whole-wheat and rye flours, grainy breads, fresh fruit (especially berries), dried fruits such as prunes and figs, vegetables and legumes such as chickpeas, lentils and beans. Increase fiber intake gradually to avoid getting gas or diarrhea or worsening constipation.

Some helpful foods:- Include prunes, pears, broccoli, flax seeds, kiwi, carrots, beans, peaches, pineapples and figs in your diet regularly to make things easier. They are packed with vitamins, several minerals and lots of antioxidants too. They are packed with fibers and good for your intestines.

Avoid these food:- Avoid chocolates, dairy products in large quantities, red meat, bananas and caffeine. Well, caffeine can go either depending on whether or not you are dehydrated already. If you are, avoid caffeine.

Exercise regularly:- Aim to be physically active at least three times a week for 30 minutes or more. Physical activity stimulates your intestinal muscles to work more efficiently. It also decreases the amount of time needed for food to move through your intestines, so stools stay moist.

Warm drinks:- Dandelion tea, senna tea, peppermint tea, green tea, black tea, fennel seed tea, burdock root tea, licorice root tea and clove tea are natural laxatives. Drink these separately or try mixing. Sipping warm water throughout the day instead of cold water will also help.

Apply heat & massage:- Apply heat to the front of the pelvic area with a warm towel or heating pad may help as well. You can also try massaging your belly, with slight pressure, in a clockwise direction starting at the navel and moving your hands away from the center.

Relax in steam baths:- Constipation might be a sign of toxicity. Instead of getting passed from the system, toxins get reabsorbed from the wastes. Relaxing in steam baths or having baths in warm water might help to relax the colon, detoxify your system and alleviate the symptoms of constipation.

Common causes of constipation:-

  • It is often caused by lifestyle factors such as not eating enough fiber, not drinking enough fluids, and not exercising regularly, as well as mental health issues such as depression and anxiety.
  • Genetics are also thought to play a role. As well, certain medications can cause constipation.
  • Drugs that may slow down your bowels are antidepressants antipsychotics, anti-Parkinson’s medications and so on. Supplements such as calcium and iron can cause constipation.



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