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How to get relief from constipation



We call it constipation when a person passes hard dry stools less than three times a week.

Not just absence of bowel movements but also incomplete evacuation and straining to pass stools is also considered as constipation.

      Constipation is not a disease, it is a symptom.  It occurs when there is underlying cause like IBD cancer etc or it's due to just lifestyle alteration.

      Most of the people suffer from constipation due to lifestyle changes but most of the times if there is no underlying cause , the nature of the body is also a reason for constipation.

For example some people might get constipated easily even at slightest alteration in the daily routine. Some people will have easy bowel movements even when the diet is not proper.



People who get naturally constipated with slightest alteration in lifestyle have to follow more precautions than other people and give attention to their diet and regimen. It's not mandatory that one should pass stools once a day because it also depends on what we eat , when you eat less there are chances that you will not have regular bowel movements.

Here are tips to reduce or get relief from constipation.

Fiber rich food

As every one claims that fiber rich food is very important for bowel movements. Foods like leafy greens, cereals , multigrains , lentils, fruits and vegetables etc. By eating these foods they add weight to your food and helps them to pass easily.

Fruits like prunes, apples , custard apple, watermelon etc will give you relief from constipation.

Water

Consumption of water is the crucial thing. Having atleast 2 glasses of luke warm water first thing in the morning is the best thing to do. Doing this will help you have bowel movements instantly. You have to drink  water at once to have maximum benefits instead of sipping water leisurely. If you are ok with lemon in any season you can add  lemon to the lukewarm water, this will also help you with constipation. Not just in the morning but having water all the day will keep you hydrated and makes you less constipated. Keep track of water you drink in a day. Try to have 3-4 ltrs a day.

Herbal teas

Herbal teas have medicinal properties and some of them will help you in easy digestion of food you eat. So having try to include them in your routine atleast once a day or atleast three to four times a week. Teas like senna tea , peppermint tea, ginger tea, dandelion tea etc will help you easy digestion and have good bowel movements.

Eating habits 

When you eat and what you eat is also important. Having late night dinner or snacks is not a good thing you are doing to your body. Having more protein rich food will also increase the chances for constipation due to slow digestion. 



Sleep

Irregular sleep habits will also lead to irregular bowel movements. Irregular sleep habits increase the levels of cortisol,which makes digestion slow.

Due to the disturbed circadian rhythm the normal functioning of the body is also disturbed. So good sleep is important for the better digestion.

Stress

Yes stress is also a contributing factor for slow digestion as i said before cortisol makes the digestion slow. You observe this by yourself. This may not be same for everyone but it is a contributing factor. You might also have observed some will have frequent urge to pass stools when they are nervous or anxious. So the response of everyone is different to the same stimuli.

Physical activity 

Body movement is important for better digestion of food. So when you have sedentary lifestyle that may lead to constipation. Body movement improves metabolism of the body so there will be good digestion. Walking, yoga something like this will help you to get relief from constipation.

Take less laxatives

Even though laxatives are prescribed by doctors they are not to be used frequently.once you start using them for free bowel movements. You will depend on them regularly and without them you will not have bowel movements. So avoiding them is more important. If you are already using them try to reduce the consumption gradually and  try naturally to pass stools. Over consumption will lead to electrolyte imbalance and may also lead to ca rectum.






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