Constipation, a common issue affecting people of all ages, can be a source of discomfort and negatively impact your well-being.
Fortunately, there are many natural solutions to prevent and alleviate this problem.
In this article, discover simple and effective tips to promote regular bowel movements through a suitable diet, proper hydration, and healthy lifestyle habits.
Contents
What is constipation?
Constipation is characterized by irregular bowel movements or difficulty in passing stools.
It is considered chronic when a person goes more than 4 to 5 days without a bowel movement.
This condition affects women more often, mainly due to slower intestinal motility and hormonal fluctuations.
What causes constipation?
The causes of constipation can vary and are sometimes difficult to identify.
Here are the most common ones:
- A diet low in fiber (fruits, vegetables, whole grains).
- Dehydration.
- Lack of physical activity.
- Changes in diet or routine.
- Stress or depression.
- Lack of sleep.
- Jet lag.
- Side effects of certain medications.
Tips to prevent and relieve constipation
1. Drink warm water
Water is essential for proper intestinal function.
Drinking warm water, especially on an empty stomach in the morning, stimulates digestion and helps break down food more quickly.
2. Eat dietary fiber
Fiber increases stool bulk and facilitates its passage through the digestive tract.
Women should aim for a daily intake of 25g of fiber, while men need 38g.
Incorporate fruits (apples, berries, prunes), vegetables (broccoli, spinach), whole grains, and seeds into your diet.
*Practical Tip: Gradually increase your fiber intake to avoid bloating.
3. Exercise regularly
Physical activities like walking or yoga stimulate the intestines and reduce the transit time of food in the colon, preventing stool from drying out.
4. Have breakfast
Breakfast activates the gastrocolic reflex, which causes contractions in the small intestine and promotes bowel movements.
Choose a balanced meal with fiber and complex carbohydrates.
5. Drink a cup of coffee
Coffee stimulates intestinal muscles and contains soluble fibers that help regulate bowel movements.
However, avoid overconsumption if you have irritable bowel syndrome.
Home remedies for constipation
- Prune jam
Prunes are a highly effective natural laxative.
Here's a recipe for "prune jam":
- Soak prunes in warm water with half a teaspoon of castor oil (aff).
- Let sit for 15 minutes, then blend into a paste.
- Consume a teaspoon of this preparation before bed.
*You can store it in the refrigerator for 4 or 5 days.
- Ginger and Mint tea
- Grate a piece of ginger and add a few mint leaves to a saucepan.
- Pour in a bowl of water and bring to a boil.
- Strain and drink this tea 2 to 3 times a day.
Natural remedies for constipation
Incorporating certain supplements may also aid constipation relief and improve digestive health.
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 and make a cure with each change of seasons (aff).
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 which is less aggressive for the digestive system and more assimilable by the body (aff).
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 a l-carnitine supplement significantly reduces the severity of constipation (aff).
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 that treats constipation including irritable bowel syndrome (aff).
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 will therefore be very effective but is however not recommended for people with heart problems (aff).
Changing habits for lasting well-being
Preventing and treating constipation relies on simple lifestyle changes: a fiber-rich diet, optimal hydration, and regular exercise.
Natural remedies like probiotics or herbal teas effectively complement this approach.
Don’t wait to adopt these tips and say goodbye to constipation in a natural and sustainable way!
FAQ: Frequently asked questions about constipation
What are the risks of prolonged constipation?
Prolonged constipation can lead to complications like hemorrhoids, anal fissures, or hard and compacted stools (fecal impaction). In severe cases, medical consultation may be necessary.
Are laxatives dangerous in the long term?
Regular use of laxatives, especially stimulant laxatives, can cause dependency and weaken intestinal muscles. It’s better to adopt natural solutions and consult a professional if the problem persists.
Which foods should be avoided if prone to constipation?
Processed foods, high in fat and low in fiber, such as fried items, industrial pastries, and ready-made meals, should be limited. Dairy products in large quantities can also worsen the problem for some individuals.
Are there specific exercises to stimulate digestion?
Exercises like trunk twists, yoga (child’s pose or reclining twist), or a simple abdominal massage in a clockwise direction can stimulate digestion and improve bowel movements.
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