Home Remedies for Constipation

Many people believe that poor diet causes constipation. Although research shows that it is not always the origin of the problem, the fact remains that a healthy diet keeps the body healthy. Also, irregular lifestyle and irregular bowel movement can also be blamed for constipation. Here are our tips in helping you ease with constipation.

Fiber may help your body fight constipation – Fiber helps our digestive system as it pass from the mouth all the way through defecation. It helps keep the contents of the colon soft, making it easier for the muscles of the colon to push it along. While some constipation sufferers may benefit from a fiber-rich diet, many people with severe cases of constipation who increased their fiber intake actually make their symptoms worse.

Drink enough water – It’s not just a liquid that we should drink when we are thirsty. Water makes up 80% of our blood, 75% of our brain and muscles, and up to 75% of our body weight, making it a major component in our body. Water is so important to our bodies’ important functions. If we do not drink enough water, our bodies respond by extracting more water from the contents of the colon. This makes our bowel movement more infrequent, not to mention difficult. However, drinking water only relieves symptoms of constipation, but it does not provide significant relief from it.

Take enough protein – Sources of protein such as meat, fish, and tofu should be consumed moderately. Having too much protein can be harmful as it slows your digestion. Too little protein, on the other hand, can lead to fatigue or lack of resistance to infection.

Reduce your intake of saturated fat – Red meat, eggs, nuts, milk, and milk products are the main sources of saturated fats. People should keep consumption of saturated fats to a minimum. You can reduce your unhealthy fat intake by replacing food with lower amounts of fat such as fish, poultry, beans, and peas. 

Reduce your sugar intake – If you crave for something sweet, try avoiding candy and chocolate, and instead go for a piece of fruit. Fruits contain natural sugars and also contribute fiber and other nutrients to your body.

Eat everything healthy – You cannot just eat an unbalanced diet and try to catch up on your vitamins and minerals by taking food supplements. Eating healthy foods that meet all your nutritional needs is the most important aspect of a balanced diet. However, there are conditions (such as some weight-loss diets) where the need for vitamins and minerals cannot be sufficiently covered by merely taking in food. In such cases, taking extra vitamins and minerals should be considered.

Avoid skipping breakfast – The bowel usually goes to sleep at night and wakes up in the morning. The most likely time for a bowel action is about 30 minutes after the first meal of the day. That is why taking breakfast is important. Eat at least something for breakfast and take two warm drinks. After 30 minutes, stimulate your colon by giving yourself five to ten minutes of free time. This is not always easy if your house is busy during the morning, so you may need to plan ahead or get up a little earlier.

Sit on the toilet properly – The way you sit on the toilet can make a big difference to ease bowel movement. Trying a squatting position is best, but impractical with modern toilets. To deal with this, adopt a "semi-squat" position by using a footstool 8 to 12 inches (20-30 cm.) high to flatly rest your feet on. Keep your feet and knees about one foot apart. Lean forward, resting your elbows on your thighs, and relax.

Do not hold your breath – Many people are tempted to take a deep breath in and then hold their breath while trying to push. In reality, this actually closes your bottom more tightly. Sit on the toilet in a semi-squat position, relax your shoulders, and breathe normally through your nose.

Do not strain – The best way to open your bowels is by using your abdominal muscles to push. While doing the proper sitting position, make your stomach muscles bulge outwards, making your waist wide. Now, forcefully but slowly, push your abdominals backwards and downwards into your bottom.

Relax your back passage – The final part of this exercise is to relax the muscles around your anus. First, squeeze them as if you are trying to control wind. Imagine lifting these muscles up, and then relax as you bring these muscles down.