Constipation can be generally described as infrequent bowel movements or hard feces (often dry) that persists for several weeks or even longer. Each person’s interpretation of “normal” bowel movements may be different. Most people have bowel movements three times a day, while others three times a week.
Constipation is a condition when the following symptoms occur:
- Less than three bowel movements per week
- Having a hard, dry stools
- Tightness or pain during bowel movements
- Feeling full even after bowel movements
- There is a blockage of the rectum
- Using your finger to remove stool from your rectum due to hard, dry stools
- Pain and cramping in the abdomen
Treat constipation naturally
Here are natural methods to quickly relieve and treat constipation:
1. Drink more water
Water aids proper digestion and helps keep your stool soft. It is a well-known, recognized remedy for constipation—drink a glass of warm water on an empty stomach in the morning before a meal. Also, during the day, you need to make sure that your body does not lack fluid. It is recommended that you drink 1.5 to 2 liters of water daily for normal bowel function.
2. Eat a healthy and balanced meal with plenty of fiber
Fiber foods are an effective way to relieve and treat constipation. It helps your stool to pass easier. Therefore, include more fiber-rich foods in your diets, such as fruits (avocado, prunes, cucumbers, tomatoes, pumpkin, bananas, berries, raisins, apricots, apples) and vegetables, whole grains, beans, flax seeds, bran, seaweed.
Your daily intake of fiber should range from 25 to 30 grams.
3. Exercise regularly
Exercise helps to reduce the severity of your constipation. You should endeavor for approximately 150 minutes of moderate exercise each week, aiming at 30 minutes a day, for at least five times a week (try walking, swimming, yoga, cycling, or any exercise you like).
4. Do an abdominal massage
Studies show that abdominal massage can be useful in treating persistent constipation. It increases the regularity of bowel movements, relieves pain, includes discomfort, and improves your overall digestive health.
To do abdominal massage for constipation: You should massage the belly clockwise. Sit on a chair or lie on your back, place your palm on your stomach, and gentle massage for 10-15 minutes in a clockwise direction.
5. You should avoid alcohol and coffee
Limits your consumption of alcohol, coffee, and caffeinated beverages that cause dehydration and loss of fluid. That’s because your digestive system requires enough fluids to help prevent and treat constipation.
6. Avoid certain food
To prevent and treat constipation, you should avoid some particular food such as fatty meat, milk, cheese, white bread, pasta, fruit juices, processed foods, strong tea, and canned food
7. Includes probiotics to your diet
Studies suggest that probiotics intake can treat constipation and increasing stool regularity. Probiotics are helpful bacteria involved in absorbing nutrients through the walls of your intestine to help keep your gut healthy.
Therefore to treat constipation naturally, include natural probiotics like pickles, yogurt, tempeh, kombucha, kefir, sauerkraut, and kimchi.
8. Aloe vera juice
Aloe vera may relieve inflammation, including irritation from the mucous membranes, and treats constipation. For a therapeutic benefit, it is recommended to take fresh aloe juice daily ⅓ cup before meals.
All these remedies contribute to increasing of frequent bowel movements. They might be all you need to get your bowel movements working again. But if these remedies don’t work, do not hesitate, see your doctor. The longer you wait, the more difficult constipation can become. Your doctor may briefly prescribe laxatives or enemas to help soften your stool. Never take laxatives for more than two weeks, as your body may become dependent on them for proper colon function.