Constipation is a common digestive issue that affects millions of people around the world. It can be caused by a variety of factors such as poor diet, lack of exercise, stress, medication, and certain medical conditions. Fortunately, there are several home remedies that can help alleviate constipation and promote regular bowel movements.
Constipation Home Remedies
Here are seven of the best home remedies for constipation.
1. Increase your fibre intake
Fibre is an essential nutrient that helps regulate bowel movements and promote healthy digestion. Foods that are high in fibre include whole grains, fruits, vegetables, nuts, and seeds. Consuming these foods can help increase the bulk of your stool, making it easier to pass. It is recommended that adults consume at least 25 to 30 grams of fibre per day.
2. Drink plenty of water
Water is essential for proper digestion and hydration. Drinking enough water can help soften your stool and make it easier to pass. It is recommended that adults drink at least 8 glasses of water per day. You can also try drinking warm liquids such as tea or warm water with lemon to help stimulate bowel movements.
3. Exercise regularly
Regular exercise can help stimulate bowel movements and promote healthy digestion. Exercise can also help reduce stress, which is a common cause of constipation. Aim for at least 30 minutes of moderate exercise, such as brisk walking or jogging, each day.
Also read: First Time Mothers' Guide: How To Know If Your Infant Has Malaria, Expert Weighs In
4. Try natural laxatives
There are several natural laxatives that can help relieve constipation. Some of the most effective include:
Prunes
Prunes are high in fibre and sorbitol, a natural laxative. Eating a few prunes each day can help promote regular bowel movements.
Flaxseed
Flaxseed is a rich source of fibre and omega-3 fatty acids. Adding flaxseed to your diet can help promote bowel regularity.
Aloe vera
Aloe vera has laxative properties and can help soothe the digestive tract. Drinking aloe vera juice can help relieve constipation.
5. Use essential oils
Certain essential oils have been shown to have laxative properties and can help relieve constipation. Some of the best essential oils for constipation include:
Peppermint oil
Peppermint oil can help relax the muscles in the digestive tract and promote bowel movements.
Ginger oil
Ginger oil has anti-inflammatory properties and can help soothe the digestive tract.
Lavender oil
Lavender oil can help relieve stress and promote relaxation, which can help alleviate constipation.
Also read: First Time Mothers' Guide: How To Know If Your Infant Has Malaria, Expert Weighs In
6. Try acupressure
Acupressure is a form of traditional Chinese medicine that involves applying pressure to specific points on the body to stimulate healing. There are several acupressure points that can help relieve constipation, including the Large Intestine 4 (LI4) point, which is located between the thumb and index finger.
7. Practise good bathroom habits
Finally, practising good bathroom habits can help prevent constipation. Try to establish a regular bathroom routine and avoid holding in your bowel movements. Also, make sure to use proper posture when using the toilet. Sitting with your feet elevated on a stool can help promote proper bowel movement.
Bottomline
Constipation can be a frustrating and uncomfortable condition, but there are several home remedies that can help alleviate symptoms. Increasing your fibre intake, drinking plenty of water, exercising regularly, using natural laxatives, using essential oils, trying acupressure, and practising good bathroom habits can all help promote healthy digestion and relieve constipation. If your constipation persists or is accompanied by other symptoms such as abdominal pain or bleeding, be sure to consult your doctor.
