Constipation is an uncomfortable issue that affects more than 4 million Americans each year. Natural remedies are always is the best solution for every problem. Let’s know some natural remedies for constipation.
But make sure you’re really one of them before your worry about treatment: Laxative advertisements give the impression that a daily bowel movement is essential to good health, and that just isn’t so, says Marvin Schuster, MD, a former professor of medicine and psychiatry at Johns Hopkins University School of Medicine in Baltimore.
If you’re definitely irregular, here are some ways to remedy the situation.
Natural remedies for constipation
1. Get going with apples
If you’re constipated, apples are a great choice because they contain two types of fiber. Insoluble fiber, found in the skin of apples, soaks up water as it passes through your intestines, helping to bulk up your stool.
This, in turn, creates volume and weight that stimulate muscle contractions to keep everything moving. The fruit’s soluble fiber works in a different way: it form s a lubricating layer on the walls of your digestive tract that helps to speed transit time and also protects them nerves lining your colon wall so they function properly.
As if that’s not beneficial enough, fiber has also been shown to prevent digestive disrobers and possibly even colon cancer. For a good clean-out, eat three small apples with the skin on every day until your constipation clears.
2. Fine-tune your fluid intake
Check your hydration level. Liquids are essential to keeping the stool soft and helping the stool soft and helping it pass through the colon.
How much liquid do you need? A minimum of six glasses of liquid, preferably eight, should be part of every adult’s diet, says Pittsburgh dietitian Patricia H. Harper, RD.
3. Eat lots more fiber
The American Dietetic Association recommends at least 30 g of dietary fiber daily for adults who experience constipation-a number not many people reach. Rye bread is also great; it has been shown to ease constipation 41% faster than drugs.
4. Work your trigger points
“Acupuncture may spur contractions in the colon, moving your bowels,” says Steven Tan, MD, chair of the California State Board of Acupuncture in Beverly Hills. “Minor episodes can be helped by a single treatment; chronic sufferers may need about 10.”
Acupressure may also work. Here’s how to do it: using your index and middle fingers, apply firm pressure on the outside of your leg, about 3 inches below the kneecap, for 5 seconds and then release for 10 seconds. Repeat five times.
5. Have a hearty laugh
It may sound funny, but a good belly laugh has a massaging effect on the intestines, which helps foster digestion, and it lowers stress (which exacerbates constipation).
6. Make your own natural laxative
Grind 2 parts psyllium seeds with 1 part flaxseed and 1 part oat bran (all available in health food stores). Mix the ingredients with water and have it as a little mash every night around 9.
Psyllium absorbs liquid in the intestines, making a softer stool that’s easier to pass, says Paul Rousseau, MD, chief of the Department of Geriatrics at the Carl T. Hayden Veterans Administration Medical Center in Phoenix.
7. Take a walk
Any form of regular exercise tends to alleviate constipation, but the one mentioned most often by experts is walking. This activity is particularly helpful to pregnant women, many of whom experience constipation as their inner workings is compressed to accommodate the growing fetus. Everyone, including mothers-to-be, can walk a healthy 20 to 30 minutes a day.
8. Loosen Up with Yoga
Over-the-counter treatments for constipation may seem like a fast fix, but over time your bowel can grow dependent on them, warns Brent A. Bauer, MD, director of the Mayo Clinic’s Complementary and Integrative Medicine Program in Rochester, MN. To get digestion on track naturally, try a twisting, yoga-like pose such as this one to stimulated digestion.
To do, lie on your back with legs extended. Inhale, raising arms, then exhale as you twist at the hips to cross your right knee over your left leg, bringing your left arm down to hold the knee in place as you extend your right arm out to your side.
Look at your below and hold the pose for 1 minute, then repeat on the other side.
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