Tips To Overcome Constipation
Constipation is the condition of gastro intestinal system where an individual as a hard stool and finds it very difficult to expel. It is characterized by the following symptoms, a feeling of dissatisfaction, stomach ache or stomach cramps, loss of appetite, feeling bloated and nauseous.
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There are many ways to help relieve the constipation. Some of them are first drinking more water. If person is dehydrated regularly, then personally is going to be constipated. To prevent this, it is very important to drink more water and stay hydrated. This can help them rehydrate and get the things moving again.
Some people may find relief by drinking some carbonated water. However, drinking carbonated drinks which are sugary Sodas is not a good idea as such beverages could be harmful. It can rather create more constipation later on. Taking water regularly throughout the day is essential.
First thing person should take in the morning. The moment person wakes up is to drink a glass full of warm water. Second, drink could be taking water and lemon juice because lemon juice also works wonder, add lemon juice, put little honey, pinch of pepper, little haldi and drink that glass full of water at night.
Also, before going to bed, person must string glass full of warm water to avoid problems during nights. You should drink water half an hour before your meal and one hour after your meal. Another rule with wheel, person must take some liquid which again have water.
In breakfast you may have herbal tea. At lunch, you may have butter milk. In the evening you have again lemon juice and at night you have soups. All these also would contain water. So when your day is spent in such a systematic way, person would never be constipated.
Point two, walking is the best remedy. Our body structured in such a way that we should be walking all the time. Now also, we would strongly recommend that person must walk at least 10000 steps per day in constipation.
Remember that, when we walk it is like an exercise. But after meal, when we walk it is like a relaxation. In constipated personality, relaxation is very important. So do not forget to walk after meal. After meal, walking has to be strolling and not walking fast. But person must walk at least for 15 to 20 minutes. I would say half an hour after meals in our food regime we eat four times in a day. So after eating food, walk for 15 minutes, stroll for 15 minutes four times in a day and that is a must.
Point three, eat more fibres to release constipation, we need to add more dietary fibre in our meal. This is because increasing fibre intake increases the bulk and consistency of bowel movement makes bowel to move fast. Peristalsis goes very well and it becomes very easy to pass. All this helps them to pass through this entire digestive system more quickly.
Different type of dietary fibre have different effects on our system. There are many different dietary fibre, but generally they fall into two categories insoluble fibre and soluble fibre. Insoluble fiber is present in wheat, brand vegetables and whole grains. Soluble fibers are present in barley, nuts, seeds, beans, lentil, and pea, as well as some fruits and vegetables.
See soluble fiber. They at hot water and make a gel like paste in the system. It softens the tools and improves its consistency. To prevent constipation, one must have a mixture of soluble as well as insoluble fibre in his means. In short, more fruits and vegetables should be added to your diet. Papaya and banana are really excellent fruits to have. Even beetroot salad can help in an easy, bowel moments.
Avoid non vegetarian food. processed food and junk food because they are very, very poor in fiber and these foods would increase the condition of your constipation.
Fifth point, eat probiotic foods. Probiotics may help prevent chronic constipation. Probiotics are like beneficial bacteria that are naturally occurring in our gut. They are bifido bacteria and lactobacillus enzymes. People can increase their level by eating probiotic foods.
Some people who have chronic constipation, they have an imbalance of bacteria in their gut. Consuming more probiotic food could help improve this balance and prevent constipation. It can increase stool frequencies as stool consistency. They could also help treat constipation by producing short chain fatty acid. These may improve gut moment, making it easier to pass.
The first day we talk about a probiotic food is curd and curd. Must be in your day to day meal. At lunch time, you must have cured or a glass of buttermilk.
Next point, eat prebiotic foods. Prebiotics are indigestible carbohydrates fibre. They improve the digestive health by feeding the beneficial bacteria in the gut which boost probiotic and improves the balance of the gut bacteria.
Infact some prebiotics may help increase the frequency of bowel movement as well as they can make stool soft. So what we even need is some healthy carbohydrate prebiotic foods include garlic onions, bananas, chickpea.
To relieve constipation eat some prunes as well as figs should be always by boiling with little water or soaking overnight to see that the hygiene part is maintained.
Well prunes and figs are the natural laxative. People often consume prunes and prune juice as natural remedy for constipation as an addition to fibre prune contain sorbitol, which has laxative effect.
With all these details people should know some psychological aspects of constipation. A commonly ignored fact of diseases are 90% of the diseases are psychosomatic that is they occur in the mind and they are manifested in the body.
People who suffer from constipation tend to rigid mindset and struggle to let it go. One must learn to relax. After relaxing every part of your body then just focus on your breath where your stomach is moving up when you are breathing in stomach is going down when you are breathing out and focusing like this just relax.
You will not be thinking anything just have a feeling that you have surrendered everything, you have to let go everything, you have to just accept everything happily and live life positively. Do that and it would really help relieving constipation.
Constipation is a condition. It's not a disease. Let me tell you and it could be Overcome very easily if you follow all the tips which we have given you. Follow these steps and remain stress-free and pain-free.
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