Best Way to Relieve from Constipation

1. Eat more fibre

‘It is recommended you have 25 to 50 grams of fibre a day,’foods with lots of fibre include cereals such as wheat germ and bran, 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 fibre intake gradually to avoid getting gas or diarrhea, or worsening constipation.

 

2. 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.

 

3. Drink lots of water

Eight glasses of water a day. Water lubricates the intestines and also moistens the food you eat, aiding its flow through your body.

 

4. Lose the stress

‘Psychological stress has a huge effect on bowel function. ‘we say the bowel is the little brain of the human body. The brain and bowel are highly interconnected.’ bowel movements depend on intricate signalling between the gut and the brain. When the brain is under stress, the bowel is, too. People who are stressed are less likely to exercise and eat nutritious foods.

 

5. Stick with a regular routine

Bowel movements occur according to the body’s internal ‘clock.’ when you ignore the urge to go to the bathroom, there’s more time for water to be extracted from the stools into the body, making them harder to pass. (one idea: give yourself enough time to make bowel movements part of your morning at-home routine.)

 

6. If necessary, use laxatives, but don’t overdo them

Most over-the-counter products are safe to use, as long as you follow package directions. But overuse can make the bowel lazy. For occasional help, there are several laxatives to choose from: bulk-forming osmotic laxatives, help fluids to flow, and stimulate muscles that aid in digestion. Stimulant laxatives, cause muscle contractions in the intestines that are needed to get things moving, and should be used sparingly. At-home enemas can be used in cases of acute constipation. Suppositories may also help.

 

7. Be prepared for travel

Drinking lots of water and, when eating out, choosing menu items with fruit and vegetables in them. Pack high-fibre foods. And take your running shoes with you, so you can be sure to get that crucial exercise.