Constipation is a condition which you may experience less than three bowel movements a week, a hard time releasing stool, dry or hard stools, and after you release stool you still feel that you did not release it all. But people can have unique bowel movement pattern, only you can know what is not normal to you.
In the United States, constipation is common among all ages. Out of 100 adults, 16 of them have the symptoms of constipation. And about 33 of 100 adults aging 60 and above have the symptoms of constipation.
Long-lasting constipation may have complications like hemorrhoids, anal fissures, and fecal impaction. However, people who have short time constipation may cure constipation without miscellaneous drug coupons. Learn 7 surprising ways to cure constipation as you read this article.
1. Squatting Technique
Studies have shown that the pelvic and bowel issues could relate to your position or posture on the toilet. Your body is aligned correctly for perfect bowel emptying when you are in traditional squat position.
According to some doctors. You can relieve constipation naturally through the squat position, they don’t mention this very often to their patients. When you elevate your feet while sitting on the toilet, you bring your body to its natural elimination position. You are fully relaxing your puborectalis muscle while you are in a squat position. Whereas when you are on a traditional sitting position actually twists the anorectal angle.
When we are on a sitting position, the anorectal muscle is curled which results in adding upward pressure to the rectum and keeps the stool inside. This is why you feel that you have a hard time to complete pooping. When you are on a squat position, you straighten out the anorectal angle bend and becomes easier for you to poop.
Exercise can help speed things up if you have constipation. According to research, exercise does more than toning your muscles. For you to have a regular bowel movement, exercise is essential. As a matter of fact, inactivity is one of the key things that lead to constipation.
When you exercise, you lower the time that it takes for food to pass through the large intestine. Aerobic exercises helps to speed up your breathing and heart rate. This stimulates the natural contractions of intestinal muscles that squeeze and helps you to move stools out easily.
Before you exercise, wait for an hour after a big meal. Blood flow increases to your intestines and stomach to help you digest your food. Blood flows away from your stomach and goes to your heart and muscles if you exercise right after eating. So after a big meal, give your stomach time to digest it before you exercise.
3. Drink more Water
Drinking more water is a simple way to ease constipation. Being well hydrated is a key part of having a regular bowel movement. Water is essential for digestion. It keeps the food you eat moves through your intestines and keeps your intestines flexible and smooth.
Constipation is related to dehydration, you need to make sure you are well hydrated. When your body is well hydrated, your stool will not be hard and dry and makes it easier for you to poop. Being hydrated is not only for constipation, but it is also good for our whole body.
4. Blackstrap Molasses
You can use blackstrap molasses in many ways you can think of to cure your constipation. You can use it alone or you can add another constipation remedy for better results. But in most cases, blackstrap molasses will do a good job to relieve your constipation problems.
You can consume a tablespoon of blackstrap molasses-like taking any syrup medicine. It is strong in taste for some but most of the people can do it. You can also add 1 tablespoon of molasses in your cereal, smoothies, warm water, milk, and dessert.
5. Fruit Juices
Prune juice is beneficial for treating and preventing constipation because it is high in fiber. Fiber will add bulk in your stool making it softer and easier to pass. 8-ounce of prune juice has 2.6 grams of fiber equivalent to 10% of the daily value. Drinking and eating prunes help the increase of fiber consumption and make the bowel movement regular while it decreases the defecation time and makes the stool softer.
Apple and pear juice can also be beneficial for constipation. These juices contain sugar alcohol called sorbitol, this sugar softens the stool. Because sorbitol is not well digested, this helps drawing water into the stool making it easier to pass. Sweet cherry juice and peach juice also contains sorbitol.
If you don’t like apple, peach or prune juice, there are many more fruit juices that is beneficial for constipation. Increasing liquid intake cam generally helps constipation. You can use warm water with lemon every morning, this will also help make your bowel movement regular.
Coffee acts as a laxative, it can produce loose bowel movements. Some would consider this as an inconvenience, but for others, coffee is their one way of keeping it regular. Daily coffee often comes with a timely bowel movement.
Research shows that that bowel-stimulating feature comes from caffeine or other substances it consists during the brewing process. Although there have been no further studies regarding this matter, we all know that drinking coffee stimulates the movement of colonic muscles, that being so promoting peristaltic. A research shows that the enormity of this peristaltic effect of caffeinated coffee is similar to one produced by eating a meal.
7. Eat more fiber
Soluble fiber forms a gel-like form that softens the stool. It is found in oat bran, barley, nuts, beans, lentils, and peas as well as some fruits and vegetables. People who eat a diet of high fiber are less likely to have constipation.
Too much fiber can be hard for your system, this increases the symptoms of gas and bloating. Slowly increase your intake of fiber. For treating constipation, it is suggested that you increase your fiber intake to 20-25 grams a day. When you are suffering constipation, fiber can get your system going.
The problem of constipation is really uncomfortable. Your body is speaking to you by giving you symptoms of the problem. If none of those ways make you feel better, then you should talk to your doctor to identify the cause and give you an effective treatment.
Tricia Blake is a freelance creative writer who collaborates with various healthy lifestyle enthusiasts to share her experiences through the written word. She especially loves writing about health and the various ways to become healthy. Tricia worked as a content marketing specialist in her formal life but recently left to pursue a full-time freelance career.