Constipation is not a serious health concern but it can be mild to moderate uncomfortable. A lot of people experience symptoms associated with constipation from time to time; however, the risks of constipation increase significantly if a woman is pregnant.
When someone experiences constipation it means that he or she will have fewer than three bowel movements in a single week, and these movements would be difficult to pass. This difficulty may lead to an increase in the time spent in the toilet. In addition, if you experience constipation then doctors from hospitals in Peshawar can be a good and effective option because they will take great care of you until the symptoms disappear completely.
However, the causes of constipation vary from person to person, a decreased consumption of water over a period of time can lead to constipation. Additionally, hormonal changes, too little consumption of fiber, cancers, muscle problems, or spinal cord problems can affect the digestive tract which may lead to constipation.
A study indicated that your whole lifestyle makes an impact on your digestive tract, like age, eating habits, exercise routine, etc. Therefore, you can avoid constipation by making variations in your lifestyle effectively.
Home Remedies for Constipation
These home remedies can help you effectively get rid of constipation within a short period of time:
1.Increase Your Water Consumption
If you remain dehydrated during most times of the day, it means you are at great risk of being constipated.
When a person experiences the symptoms of constipation, he or she might find some relief by consuming some sparkling (carbonated) drinks. These drinks can help a lot in rehydrating them again. In addition, some medical studies indicate that carbonated water works more effectively than tap water to reduce the severity of constipation. Carbonated drinks can also help people with indigestion, chronic idiopathic constipation, etc.
However, you need to be cautious while choosing a carbonated drink because carbonated drinks like sugary sodas are good for health, but they affect your health in a number of ways and may worsen the symptoms. In addition, these drinks can also affect people with irritable bowel syndrome and these people need to avoid these beverages.
Exercise can be a good option to pass a bowel movement easily. If you are facing difficulty passing a stool then visiting a gym will be effective. Even, going for a morning walk or run will help in stimulating the muscles in the colon and intestines. Additionally, you can go for any physical activity to make your bowel movement easy.
If you want to reduce the risks of the symptoms associated with constipation, you need to exercise regularly no matter intense or lighter, say doctors from Shaukat Khanum. You just need to spare at least one-fifty minutes every week for exercise. For your convenience, you can skip exercise on the weekends.
3.Consume More Fiber
Making an increase in the consumption of dietary fiber would be a great option to relieve constipation. Increasing fiber consumption plays an essential in increasing the bulk and consistency of bowel movements, and you don’t face any difficulties while passing it. Fiber can also be helpful in increasing the health of the digestive system.
A study, that was conducted in 2016, indicated that more than seventy percent of people got benefits against the symptoms of constipation by increasing their fiber intake through supplements. However, some people believe that increasing the consumption of fiber may worsen the problems. You just don’t need to be concerned or nervous because it is rare.
In addition, dietary fiber also helps reduce several other stomach symptoms such as gas, bloating, pain, etc. because dietary fiber has a number of effects on digestion.
Increasing the intake of magnesium through supplements or foods can help in relieving constipation because magnesium plays an important role in the digestive tract as an osmotic laxative. Doing so, it increases the amount of water in the digestive system and this increment helps soften the stool.
You can easily get magnesium supplements from the pharmacy; however, you can consult the doctor before using them to get maximum effects. In addition, you can also have foods that are packed with magnesium in your diet. For instance, dark leafy greens or whole grains would help a lot.
5.Drink Caffeinated Coffee
It is believed that consuming coffee can be helpful in increasing the urge to go to the bathroom because it plays an essential role in stimulating the muscles in the digestive tract. In addition, a study found that caffeinated coffee can affect the digestive tract more effectively than water, and even decaffeinated coffee.
There can be also a balance in gut bacteria because coffee contains also some amount of soluble fiber. However, people with IBS need to be cautious while consuming caffeine.