Constipation. It’s more common than you’d imagine – the stats say 1 in 7 adults and 1 in 3 children suffer from this very uncomfortable condition. It can affect anyone, at any age, though it affects more women than men, is more common in older adults than younger, and is quite common during pregnancy.
There is no simple or true definition of constipation. You may be considered to be constipated if you have fewer than 3 bowel movements in a week or if stool is hard, dry or painful or difficult to pass. Many people who suffer from constipation have a lack energy and feel full or bloated.
Does this sound like you? It’s safe to say that every person on the planet will experience constipation at one point or another, though it should only last for a short time and then it’s not serious. However, constant constipation, over time, can cause serious short- and long-term effects to your health. Constipation feels anywhere from slightly uncomfortable to extremely painful. It’s not healthy hold stool in which results in toxins recirculating throughout your body. This puts stress on every other organ and system in your body. The sooner you address and improve regularity, the better your overall health will be.
The bowel is a truly amazing organ, and it’s very sensitive – as you very likely know well, the type and amount of food you eat AND stress levels will impact how your bowels work.
The exact cause of constipation can be hard to understand, though some well-known contributing factors are:
- not drinking enough water
- not eating sufficient fiber – veggies, fruits, grains
- lifestyle or routine changes
- eating habits or diet changes
- not getting enough exercise
- ignoring the urge to have a bowel movement, especially first thing in the morning
- depression or anxiety
- side effect of iron supplementation, certain medications.
Some other lesser-known causes of constipation include eating chocolate or high dairy intake. Constipation is unfortunately a common condition related to hypothyroidism, diabetes, multiple sclerosis and Parkinson’s.
The good news is that most cases of constipation can be addressed by making some simple yet powerful lifestyle and dietary changes.
4 Powerful Remedies
The most common home remedy for constipation is to drink a tall glass of room temperature water with lemon juice and a drizzle of honey. Lemon stimulates the digestive system and it helps in flushing out the body’s toxins. Honey is believed to act as a mild laxative, plus it helps to mask the sour taste of lemon. Alternatively, you can use sea salt in place of the honey as it’s helpful in flushing toxins from the small intestine and stomach and influences bowel muscle contraction.
Never ignore urges to make bowel movements! Take all the time you need in the bathroom – allow yourself take the sufficient amount of time you need, don’t feel rushed, embarrassed or distracted.
Eat more fiber. Added fiber in your diet will increase stool weight and help it pass through your intestines. Start by eating more fresh vegetables, try to have at least 3 colors of veggies at every meal! Fruit and grains are also wonderful sources of fiber. For those who like numbers, aim for 14 grams of fiber per 1000 calories daily. Important! Always make sure you drink plenty of water when you increase your fiber intake.
Exercise. Engaging in physical activity enhances the muscular activity of your intestines. So make sure you get your body moving in some form or fashion every day of the week.
Photo Credit: indtimes.com