Have you been feeling bloated and uncomfortable lately? You don’t feel like eating anything at all? If yes, you might be dealing with constipation. Constipation is a common problem and it affects more than 20% of the population in the United States, which results in around 8 million doctor visits every year.
You might be experiencing constipation as a consequence of food you avoid or excessively eat,威而鋼
certain lifestyle choices you may have, the medications you take, or some medical condition you might be dealing with. For some individuals, the cause of chronic constipation stays unknown. This condition is referred to as chronic idiopathic constipation.
Symptoms of Constipation
Some of the symptoms of constipation include:
- Less than three bowel movements in a week
- Dry, hard, or lumpy stools
- Pain or difficulty while passing stools
- Feeling as if no stool has passed
- Severe stomach ache or cramps
- Feeling nauseous and bloated
Constipation can seriously impact the quality of life along with your physical and mental health. There are various ways you can treat constipation, and most of the effective ones are home remedies.
Here are a few natural home remedies you can use to relieve constipation.
1. Increase Your Water Intake
Not drinking sufficient water can lead to constipation. To prevent this, it is essential to keep yourself hydrated throughout the day.
Importantly, when a person has constipation, they can get constipation relief by drinking carbonated water, also known as sparkling water. The carbonated water is effective in rehydrating the body and getting things moving again. Some studies have also suggested that sparkling water is more beneficial than tap water when it comes to relieving constipation. However, one has to ensure to not consume harmful carbonated drinks like sugary soda.
2. Add More Fiber to Your Diet
One of the most effective ways to treat constipation is to ass more fiber-rich foods to your diet. Fiber intake can help increase the consistency and bulk of bowel movements, making it easy for you to pass them. It also helps them in passing through your digestive system more easily.
Dietary fiber has helped more than 77% of people dealing with chronic constipation, without having them use any constipation medicine.
Notably, you can increase your dietary fiber intake by eating food items like wheat bran, whole grains, vegetables, oat bran, nuts, barley, lentils, beans, peas, and some vegetables and fruits.
3. Do More Exercise
Various studies have stated that exercise can significantly help in eliminating the symptoms of constipation. It is known that a sedentary lifestyle can often increase the risk of constipation. For this reason, doctors often recommend adding exercise to your daily routine.
4. Drink Caffeinated Coffee
Coffee is known to stimulate the muscles in your digestive system. Hence, it can be a good way to treat constipation. Some studies have also suggested that caffeinated coffee can induce the digestive system in the same way a meal does.
Moreover, the effects of caffeinated coffee are 60% stronger than water and 23% stronger than decaffeinated coffee. Since coffee contains some amount of soluble fiber, it can be a useful cure for constipation.