How to relieve constipation.
Natrual way to relieve constipation.
Best way to relieve constipation is our herbal constipation relief pad.
When the intestinal muscle contraction becomes slow, and feces cannot be promptly excreted, or when the stool is too dry, cannot pass the gut, constipation will happen. There are many different ways to relieve constipation, such as adjusting diet or medication. If you want to know an effective way to relieve constipation fast, please read below.
How to relieve constipation, method 1: Adjust diet
1. Eat high-fiber foods.
High-fiber foods help to stimulate bowel movements. Many fruits and vegetables are high-fiber foods, but these foods are often treat as snacks catering only, not the main food. Should change their concepts, adjust eating habits, eat some healthy fruits and vegetables. To prevent constipation, intake of at least 24 to 38g of fiber daily:
Avocado, peas, broccoli, peas, lentils
Cereal, oats, brown rice and flaxseed
Black beans, kidney beans, lima beans, white beans, pinto beans, soybeans
Raspberries, blackberries, strawberries, blueberries and oranges
Cabbage and cauliflower
Almonds, figs and olives
Papaya and peaches
2. Increase the strength of the fibers.
If after you eat some high fiber foods did not seem to solve your constipation problem, you can try to eat only high-fiber foods for three days. But do not do this more the three days, because body needs balanced nutrition, besides fiber, the body needs protein and carbohydrates to stay healthy.
Cabbage is very effective, because it is not only high in fiber content and it contains enzymes that can irritate the digestive system functioning, also can help detoxify the liver.
There are a lot of ways to make cabbage. You can use grape seed oil or olive oil fried it in the pan. If you intend to eat high-fiber foods three days of to solve constipation problem, you can try a couple of different recipes, so that it will not be so hard to swallow.
3. Intake of fiber supplements.
If you feel unable to solve constipation problem through diet, you might consider taking some fiber supplements. Although fiber supplements are not useful for sure for you, it worth a try. Some man made synthetic fibers, such as methyl cellulose and phylum hydrophilic glue can be used as laxative.
4. Drink plenty of water.
Water shortage will lead to constipation. Roughly drink 1.5 to 2L of water every day. Water demand quantity of the human body according to your body type, weather and the amount of exercise. If constipation because of drinking too little water, then drink plenty of water should solve your problem will solve constipation.
If you have constipation for some periods, then you need to drink water 3-4 days in a row, drink a large glass of water in the morning. The rest of the time but also need drink from time to time. Basically you need to drink 10 cups of warm water every day. Water is the best fluid can help the body eliminate toxins.
Other beverages, such as juices and carbonated water, regardless of how they are 'natural' 'healthy', cannot compared to water. Because of their high sugar content, it will exacerbate constipation.
5. Eat some prunes or drink prune juice.
Fiber are particularly high content in prunes, Prunes also contains sorbitol, which can make the stool loose, help to relieve constipation.
Sorbitol is a mild colonic stimuli, can shorten the time of stool through the intestine, so it can reduces the risk of constipation. If you do not like the strange taste of wrinkled prunes, prune juice can be good choice.
Dried prunes is more effective than prune juice to solve the problem of constipation. 14.7g sorbitol contain per 100g prunes, and each 100g prunes juice contains only 6.1g sorbitol, So if you choose to drink prunes juice, you have to drink bit more to be effective, but you will intake a lot of sugar.
6.Mild constipation, you can eat some bananas.
Chew slowly, and then drink a glass of warm milk. And be careful to eat ripe banana, not unripe banana, otherwise it will have an exactly opposite effect.
7. Avoid eating foods that cause constipation.
Constipation due to excessive intake of fat, refined sugar, and dairy products, while the intake of whole grains, wheat bran, fruits and vegetables too little. Try not to eat foods high in sugar, such as candy and cookies. Do not eat too much cheese, white bread. White rice and boiled eggs. You need to stay away from these foods:
Potato chips and cookies.
Frozen food. Usually high in fat and low fiber.
Cookies.
Unfamiliar banana.
Fried foods such as French fries, donuts and onion rings.
Dairy products such as butter, ice cream, cheese and yogurt.
Red meat.
8.Avoid caffeine.
Caffeine can quickly purge, but long-term ingestion of large amounts of caffeine can lead to lack of water of the body, it will exacerbate constipation.
9.Avoid drinking.
Alcohol makes people short of water, exacerbate the symptoms of constipation.
How to relieve constipation, method 2: Changing lifestyle
1.Find time to defecate every day.
By training your body regular bowel habits. For example, to bowel when get up in the morning, afternoon, before falling asleep at night and so on. You choose one of the most convenient time.
2.Pay attention to body signals.
When you have intention to defecate, do it immediately, do not hold. If you ignore body signals, can cause system physiological disorder. When you finally have the time to defecate, the body will not listen to your commands.
3. Do more exercise.
When constipated for some time, please do more exercise, not always sitting. 20-30 minutes of walking can improve bowel movements.
4.Do yoga.
Yoga can release stress, improve overall digestive system health. There are several yoga can stimulate the stomach, do it, you might be able to relieve constipation.
These actions include:Stand upside down.
Stand upside down. Lay flat, raise your legs, So that the legs and torso in a vertical line. Then put your hands on the bottom of your back, with his arm to support your legs while the spine upright. Vented position.
One knee bent, stretched to the chest, hold for 10 seconds. Then switch legs and repeat a similar action. Probably do at least 5-10 times.
5.Squatting on the toilet.
Sitting on the toilet, do not put your feet on the ground. Instead, lift your feet, or on a small stool. This position can help bowel movements.
6.Daily acupressure.
Hand or finger presses the key parts of the body massage can relieve constipation.
Try pressing the following areas:
- The outer end of the elbow joints fold
- When the index finger and thumb together, on the back of bulging muscle that vertex
- Just below the navel