Are you tired of experiencing episodes of constipation that put you in a bad mood?
Constipation is a common issue affecting people of all ages.
In this article, we will explore effective ways to get rid of constipation and prevent its recurrence while improving your overall digestive health.
Discover natural remedies to relieve constipation, including fiber-rich foods and herbal teas. Improve gut health and bid farewell to digestive discomfort!
Understanding constipation
Constipation is characterized by irregular bowel movements and difficulty passing stools.
It is more prevalent in women due to slower intestinal motility and hormonal effects.
A confirmed case of constipation arises when a person goes without a bowel movement for 4 to 5 days.
Causes of intestinal motility disorder
Various factors contribute to constipation in adults, and in some cases, the exact cause may not be apparent.
Common triggers include:
– Insufficient fiber intake from fruits and vegetables
– dehydration
– physical inactivity and lack of exercise
– dietary change
– stress or depression
– lack of sleep
– jet lag
– side effects of certain medications
Ways to increase gut motility
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Stay Hydrated
Ensuring adequate water intake is vital for intestinal transit.
Drinking warm water can aid in breaking down food more effectively than cold water.
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Sip on coffee
A cup of hot coffee can stimulate muscle contractions, leading to bowel movements.
Additionally, coffee contains soluble fiber, which helps counter constipation while improving intestinal balance.
Note that excessive coffee consumption may not be suitable for those with irritable bowel syndrome.
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Have a balanced breakfast
Eating breakfast triggers the gastro-colic reflex, which leads to contractions in the small intestine and facilitates stool movement.
However, avoid overly hearty breakfasts, as they may slow digestion and cause constipation.
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Dietary tips for constipation relief
Fiber-rich foods, such as fruits, vegetables, beans, cereals, and whole bread, can help increase stool size and improve bowel movements.
Gradually incorporate these foods into your meals to avoid discomfort like gas and bloating.
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Get moving
Regular physical activity, such as walking and exercise, aids digestion and reduces the transit time of food in the large intestine.
This helps prevent excessive water absorption, which can lead to dry and hardened stools.
Natural remedies for constipation
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Prune jam
Prunes are well-known for their constipation-fighting properties.
To enhance their effect, combine prunes with half a teaspoon of castor oil (ad).
Soak prunes in hot water, grind them into a paste, and consume a teaspoon of this “prune jam” in a glass of hot water before bedtime.
You can keep this “prune jam” in the fridge for 4 or 5 days.
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Herbal tea with ginger and mint
Prepare a ginger and mint tea by boiling grated ginger and crushed mint leaves in water for 10 minutes.
Filter the mixture and consume the tea 2-3 times a day to promote intestinal motility.
Vitamins for constipation
Incorporating certain supplements may also aid constipation relief and improve digestive health.
These include:
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Probiotics and prebiotics for gut health
Most digestive problems are due to an imbalance in the intestinal flora.
We need prebiotics just as much as probiotics for an optimal immune system.
Probiotics are made of beneficial bacteria; prebiotics is the food provided to these beneficial bacteria.
Introduce additional prebiotics and probiotics like this (ad) and make a cure with each change of seasons.
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Magnesium supplements to alleviate constipation
Magnesium plays an essential role in the body and can even relieve constipation.
Some studies have shown that adding magnesium oxide, magnesium citrate or magnesium sulfate reduces symptoms of constipation.
Although remember that magnesium sulfate has gastrointestinal side effects like diarrhea and bloating (all magnesium formulas here).
Consider magnesium bisglycinate (ad) which is less aggressive for the digestive system and more assimilable by the body.
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Carnitine supplements to support energy production
Carnitine is an essential nutrient for energy production.
A deficiency affects cellular function and can lead to gastrointestinal disorders including constipation.
Studies have shown that a daily intake of 10 to 50mg per kilo of an l-carnitine supplement (ad) significantly reduces the severity of constipation.
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Aloe Vera supplements for their laxative properties
Aloe vera is a useful natural remedy for many ailments and constipation is one of them.
Research shows that it increases colon mucus and has beneficial laxative properties.
Take an additional aloe vera (ad) that treats constipation including irritable bowel syndrome.
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Senna supplements
Senna is a shrub grown in India.
It is also a plant with laxative effects widely used to treat constipation.
Senna contains compounds called sennosides that improve intestinal transit and the accumulation of fluids in the intestine.
A senna supplement (ad) will therefore be very effective but is however not recommended for people with heart problems.
Find an effective way to fight constipation and improve your health
Lazy bowel syndrome
While natural remedies and supplements can help treat constipation, it is essential to prioritize a diet rich in fiber, maintain proper hydration, and engage in regular physical activity.
Never ignore the urge to visit the bathroom when it arises, just like you wouldn’t miss the train of sleep when you feel tired.
By implementing these strategies, you can fight constipation, improve your digestive health, and enhance your overall well-being.
