What Is Constipation and How to Cure?
Constipation is a feeling of being unable to empty your bowels completely or regularly.
The main symptoms of constipation include difficulty in passing stool, straining when passing stool, passing less stool than usual as well as passing lumpy, dry, or hard stool. Other symptoms include pain and cramping in the abdomen, feeling bloated nausea a loss of appetite.
If you have fewer than three bowel movements a week, you are likely suffering from constipation.
Curing Constipation in the Natural Way
Choosing the Right Foods
Prune Juice
Prunes and prunes juice are the best defenses against constipation. Prunes are often considered nature’s remedy for constipation due to two. Firstly, they are rich in insoluble fiber. And secondly, they also contain a natural laxative called sorbitol.
Lemon Water
The citric acid in lemon juice acts as a stimulant for your digestive system and can help flush toxins from your body, providing relief from constipation. You may find that the refreshing water not only acts as a natural constipation remedy but also helps you drink more water each day, thereby improving long-term digestion.
To prepare the juice, squeeze fresh lemon juice into a glass of water, or add lemon to tea every morning.
Brussels Sprouts
These mini cabbages and are good sources of fiber. These fibers make your stool bulky and help you poop potentially assisting in reducing constipation in the process.
Oranges
One large glass of orange juice offers you about four grams of fibers for just 81 calories. In addition, oranges (and citrus fruits in general) contain a flavanol called naringenin, which can work as a laxative and helps you poop.
Spinach
One cup of spinach contains four grams of fiber, and that is a reason good enough for anyone to take it to ease constipation. More importantly, spinach also contains magnesium – a mineral that helps the colon contract and draws water into the digestive process to properly flush things through.
Cabbage
Cabbage is super-rich in dietary fiber. One cup of cabbage has two grams of fiber. The fiber in this veggie may reduce constipation symptoms and ensure your stool passes smoothly.
Okra
Okra is rich in dietary fiber, half of which is soluble within the vegetable. The fiber seems like it has been mixed with water and thus turns all gooey, which is what happens to all soluble fiber in your digestive tract. Okra’s fiber softens stool, which can relieve constipation.
Beans
Beans have more than 10 grams of fiber per cup – most among almost all other fiber source. Beans have a great mixture of soluble and insoluble fiber, both of which help the food keep moving through the intestines to relieve constipation. You can make soup from lima beans, black-eyed peas, garbanzo beans and kidney beans to serve yourself a tasty constipation remedy.
Sweet Potatoes
Sweet potatoes contain a good amount of fiber to help fight constipation. They also contain plenty of vitamins and minerals.
Sweet potatoes contain mostly insoluble fiber in the form of cellulose and lignin. They also contain the soluble fiber pectin. Insoluble fiber can aid bowel movements by adding bulk and weight to stools. A medium sized sweet potato weighing about 250 grams contains 7.5 grams of dietary fiber. We should keep sweet potatoes in our daily menu.
Exercises for Digestive System
Exercise helps avoid constipation by lowering the time the food takes to move through the large intestine. This limits the amount of water your body absorbs from the stool, thereby allowing a smooth, fluid discharge of fleece. Hard, dry stools are harder to pass. This quick defecation also helps to stimulate the natural squeezing of muscles in your intestines. Intestinal muscles that squeeze better will help move stools out quickly.
You should run or jog for 10/15 minutes indoors or outdoors as remedies for constipation.
Constipation is a feeling of being unable to empty your bowels completely or regularly.
The main symptoms of constipation include difficulty in passing stool, straining when passing stool, passing less stool than usual as well as passing lumpy, dry, or hard stool. Other symptoms include pain and cramping in the abdomen, feeling bloated nausea a loss of appetite.
If you have fewer than three bowel movements a week, you are likely suffering from constipation.
Curing Constipation in the Natural Way
Choosing the Right Foods
Prune Juice
Prunes and prunes juice are the best defenses against constipation. Prunes are often considered nature’s remedy for constipation due to two. Firstly, they are rich in insoluble fiber. And secondly, they also contain a natural laxative called sorbitol.
Lemon Water
The citric acid in lemon juice acts as a stimulant for your digestive system and can help flush toxins from your body, providing relief from constipation. You may find that the refreshing water not only acts as a natural constipation remedy but also helps you drink more water each day, thereby improving long-term digestion.
To prepare the juice, squeeze fresh lemon juice into a glass of water, or add lemon to tea every morning.
Brussels Sprouts
These mini cabbages and are good sources of fiber. These fibers make your stool bulky and help you poop potentially assisting in reducing constipation in the process.
Oranges
One large glass of orange juice offers you about four grams of fibers for just 81 calories. In addition, oranges (and citrus fruits in general) contain a flavanol called naringenin, which can work as a laxative and helps you poop.
Spinach
One cup of spinach contains four grams of fiber, and that is a reason good enough for anyone to take it to ease constipation. More importantly, spinach also contains magnesium – a mineral that helps the colon contract and draws water into the digestive process to properly flush things through.
Cabbage
Cabbage is super-rich in dietary fiber. One cup of cabbage has two grams of fiber. The fiber in this veggie may reduce constipation symptoms and ensure your stool passes smoothly.
Okra
Okra is rich in dietary fiber, half of which is soluble within the vegetable. The fiber seems like it has been mixed with water and thus turns all gooey, which is what happens to all soluble fiber in your digestive tract. Okra’s fiber softens stool, which can relieve constipation.
Beans
Beans have more than 10 grams of fiber per cup – most among almost all other fiber source. Beans have a great mixture of soluble and insoluble fiber, both of which help the food keep moving through the intestines to relieve constipation. You can make soup from lima beans, black-eyed peas, garbanzo beans and kidney beans to serve yourself a tasty constipation remedy.
Sweet Potatoes
Sweet potatoes contain a good amount of fiber to help fight constipation. They also contain plenty of vitamins and minerals.
Sweet potatoes contain mostly insoluble fiber in the form of cellulose and lignin. They also contain the soluble fiber pectin. Insoluble fiber can aid bowel movements by adding bulk and weight to stools. A medium sized sweet potato weighing about 250 grams contains 7.5 grams of dietary fiber. We should keep sweet potatoes in our daily menu.
Exercises for Digestive System
Exercise helps avoid constipation by lowering the time the food takes to move through the large intestine. This limits the amount of water your body absorbs from the stool, thereby allowing a smooth, fluid discharge of fleece. Hard, dry stools are harder to pass. This quick defecation also helps to stimulate the natural squeezing of muscles in your intestines. Intestinal muscles that squeeze better will help move stools out quickly.
You should run or jog for 10/15 minutes indoors or outdoors as remedies for constipation.
Jumping
Take a deep breath for 10 seconds and exhale. Get into a normal standing position, with your body facing forward and feet parallel. This fun whole-body exercise is mostly used for warming up and instantly elevates your mood and activates various muscle groups. The rigorous calisthenics moves help improve your stamina, are a great exercise for the cardiovascular system, and relieve stress. Jumping Apple power Yoga is an aerobic cardio exercise, meaning, you use oxygen to meet the energy demands and stimulate the heart muscles. The heart must work extra hard to pump enough oxygenated blood and also bring back the carbon dioxide loaded blood from the cells. This, in turn, helps exercise the heart muscles and other organs like the lungs.
Seated Forward Fold:
Sit on the floor with your legs extended in front of you. Flex your feet or to be more precise pull the tops of your feet inward towards the body while the heel pushes away from the body. Sit up tall with a straight back. Bending from your hips and keeping your flat back, fold your upper body over your lower body. If you can manage it grab onto the outside of each foot or your ankles or shins. If cannot do this, loop a strap around the foot soles, and hold the strap firmly. Be sure your elbows are straight, not bent.
Release your neck and let your head hang heavy. Hold for 20–25 breaths. Feel free to bend your knees until your back lengthens and you can tip your pelvis forward, keeping your spine long and flat is more important than keeping your knees perfectly straight.
This exercise helps the nervous system and blood circulation; calms the brain and helps relieve stress and mild depression; stretches the spine, shoulders, lower back, and hamstrings; stimulates organs including intestines, kidneys, liver, ovaries and uterus; helps relieve symptoms of menstrual discomfort.
Finally, do not forget to drink water and juice as much as you can every day.
Release your neck and let your head hang heavy. Hold for 20–25 breaths. Feel free to bend your knees until your back lengthens and you can tip your pelvis forward, keeping your spine long and flat is more important than keeping your knees perfectly straight.
This exercise helps the nervous system and blood circulation; calms the brain and helps relieve stress and mild depression; stretches the spine, shoulders, lower back, and hamstrings; stimulates organs including intestines, kidneys, liver, ovaries and uterus; helps relieve symptoms of menstrual discomfort.
Finally, do not forget to drink water and juice as much as you can every day.