Constipation is a common problem of the digestive system that makes the sufferer have difficult or infrequent bowel movements. Someone with constipation may experience only three bowel movements per week, or more frequent bowel movements that are small, hard, and dry. It is a normal digestive problem that a lot of people experience, but it varies from person to person. The good news is that constipation is easily treated.
What Causes Constipation?
Lack of exercise and a poor diet are the most common causes of constipation. When a person maintains an unhealthy diet, problems with the digestive system may occur. The foods, which are most related to constipation, include dairy products, foods high in fat, sugar, alcohol, and foods that lack fiber. It is also possible to become constipated if an existing condition or disease is present.
One of the best things you can do to help increase bowel movements is to incorporate fibrous foods into your diet and eliminate fast food, dairy, meat, salt, sugar, and alcohol. Foods like figs, pears, whole oats or bran, and prunes are all great sources of fiber. Flaxseeds, which one who is constipated should consume two to three times a day, are also a great source of fiber.
It is important to stay hydrated to aid the digestive system. Drinking the recommended eight 8oz glasses of water per day is a great way to maintain hydration. Another measurement is to drink half your body weight in ounces of water. If you weigh 150lbs, then you should drink 75oz of water every day. Additionally, herbal teas, water with lemon juice, mint or ginger tea, or dandelion tea may help get things moving.
Walk It Out
One of the best remedies to help your body digest food is to exercise, even if the starting point is a 15-minute walk around neighborhood. Movement helps the body pass food more quickly. Instead of lying down after a meal, walk around for a few minutes to kick-start the digestive process.
An age-old natural remedy for relieving constipation is castor oil. Castor oil, while it may not taste great, is a natural laxative that, when consumed, breaks down into a substance that stimulates the small and large intestines. Consume 1 to 2 tablespoons of castor oil on an empty stomach for best results.