Constipation is a common issue that affects almost everyone at some stage in their lives, some more so than others. However, if you’ve ever tried laxatives then you know that they’re not always the most comfortable solution!
The struggle to poop often arises from a combination of factors, with diet playing a crucial role. High-fiber foods, such as raw fruits, vegetables, and whole grains, promote regular bowel movements by adding bulk to stool. Hydration is equally vital, as fiber retains water in the bowel, preventing stool from becoming hard. Additionally, certain medications, like narcotic pain relievers and antidepressants, and a sedentary lifestyle can contribute to this issue. Recognizing and addressing these underlying causes is essential if you want to start to resolve your constipation issues rather than simply trying to manage it as it arises.
So let’s look at how you can get to the root cause of your constipation to get things moving with natural solutions.
5 Ways to Get Relief from Constipation
1. Drink More Water
Dehydration can exacerbate constipation, making it crucial to consume at least four to six glasses of fluids daily. If your urine is dark in color, it’s a primary sign of dehydration. If you’re not a fan of water, add some fruit for flavor, it makes all the difference! And try to limit caffeinated beverages that can deplete bodily fluids.2
2. Eat More Fiber
Increasing daily fiber intake to 25 grams aids in maintaining regular bowel movements. Foods like Brussels sprouts, psyllium husk, apples, bran cereal, and black beans are excellent sources, promoting a softer stool. High-fiber foods also tend to be prebiotics, which help to feed the good bacteria (probiotics) in your gut promoting a healthy and balanced digestive system.
3. Establish Regular Bowel Habits
Establishing a consistent routine, allowing ample time for bowel movements, and using a stool to raise your feet on during bathroom visits are very effective in helping to relieve constipation. Research suggests that these practices lead to shorter bathroom visits, reduced straining, and more complete bowel movements.
4. Avoid Straining
Straining during bowel movements can lead to complications such as hemorrhoids, so incorporating more fiber and fluids into the diet or using a stool softener promotes comfortable, strain-free elimination.
5. Exercise
Scientific studies show that exercise has a positive impact on preventing constipation by reducing the amount of time it takes the stool to pass through your large intestine. Not to mention the numerous other health benefits of staying fit!
As you can see, addressing constipation goes beyond seeking momentary relief and is more about understanding and resolving the underlying causes. The discomfort associated with laxatives really emphasizes the importance of adopting natural solutions such as improving digestion that focus on long-term bowel health.
Constipation Relief is Just a Few Steps Away
Why not give these natural solutions and lifestyle adjustments a try? You have nothing to lose and everything to gain by cultivating habits that can not only resolve your constipation but also help you to build a healthier and more balanced digestive system.
