How to get instant relief from constipation

Constipation is characterised by infrequent and irregular evacuation of bowel. It is usually caused due to poor dietary habits. People who are not physically active are also susceptible. Those who suffer from this condition face difficulty while passing stool. Here are some measures that can be followed to treat this condition.

Preventive Measures

One must drink 8 to 10 glasses of lukewarm water throughout the day. Water helps to flush out the body toxins and keeps your body healthy. Add to your diet, foods rich in fibre content such as fresh fruits and vegetables like spinach, broccoli, whole grains, green beans, kidney beans, and peas. High fibre foods help the body to defecate without any strain. Limit the intake of red meat, cheese, bread, and other processed foods. Walking regularly helps to maintain a healthy digestive system.

Babies who are affected by this condition will benefit by taking a stool softener. Give your infant apple juice or pear juice, twice in a day. Gently rubbing your baby's stomach will also help.

Fruit juices help in passing the food slowly to the intestine. Fibre rich food like prunes, peas, cereals, apples and bananas are recommended for preventing this condition. A warm bath will also prove beneficial. Taking natural laxatives or herbal tea will also help.

Home remedies for constipation 

Here are some of the home remedies that will give you some relief from constipation.

• Exercising will help move the food faster in the bowel.
• Sesame seeds are a supplement for roughage, and taking half ounce of sesame seeds soaked in water will soften the foods in the intestine.
• Apple cider vinegar contains pectin, which is a water soluble fibre. It helps regulate the stomach acid levels and hence, improves digestion. Drink a mixture of water (8 oz) and apple cider vinegar (2 teaspoonfuls), thrice a day for instant relief.
• Equal amount of black-strap molasses and honey can be taken occasionally, as both of them have high calorie content. One spoonful of honey, thrice in a day, works well to prevent this digestive ailment, as honey itself acts as a laxative.
• You can add two tablespoons of castor oil in warm milk, and drink it every alternate day.
• One more home remedy for instant relief is Triphala Churna, an Indian Ayurvedic medicine. A blend of this powder and water can be kept overnight, before drinking it in the morning. This proves very useful for improving bowel movement.
• A common home remedy is to mix lemon juice in lukewarm water and then drinking the liquid.
• Drinking fresh orange juice in the morning and having an apple a day will help.
• Use of herbs such as asafoetida, cumin powder, and coriander, while cooking, helps the foods to digest easily.
• Consuming tomato juice will also help.

Constipation is mostly observed in people who eat low-fibre foods or drink less water. The minimum daily requirement for dietary fibres is 25-35 grams. A healthy, high-fibre diet and proper fluid intake will give you instant constipation relief. Remember to also reduce the quantity of alcohol and caffeine from your diet.

7 Ways To Deal With Constipation During Pregnancy

Pregnancy brings storm of happiness but throws some serious challenges to deal with. After fluctuating food cravings, mood swings, back pain, constipation is the last thing you want to encounter during pregnancy. Unfortunately, pregnant women have to deal with it. Due to rise in progesterone level, bowel movements slow down leading to constipation. Here’s your survival guide if you are one of those unlucky women who has to face bowel issues along with carrying a baby in the womb:

• Incorporate more fibre in your meals: This is by far the most easiest and reliable method to relieve oneself from symptoms of constipation. Choose whole grains, pulses, cereals, beans in all shapes and varieties. Don’t forget to add green vegetables like spinach and fruits in your daily meal plan. This helps regulate smooth bowel movement. While you make the changes and follow the plans strictly, make sure to cut down on junk food that can wreak havoc in your stomach.
• Shift your focus to liquids: Your fluid intake plays an important role in smooth bowel movement. Drink at least 8 glasses of water every day and stick to it. Additionally, consume liquids that boost overall health and helps in reducing constipation symptoms.
• Indulge in some light exercise: Exercising during pregnancy will benefit you in multiple ways and one of them is saving you from the pain of constipation. After consulting your gynaecologist, you can start your antenatal exercises; do some brisk walking or other light exercises. Physical activities will help in improving digestion and relieving any sort of constipation symptom.
• Medications: Sometimes medicine intake prior to delivery like vitamins or iron capsules can lead to constipation. Consult your gynaecologist if you are experiencing symptoms of constipation. She may prescribe you a lesser dose to ease off the symptoms.
• Divide your meals wisely: It is beneficial to have 6 meals a day and divide them smartly throughout the day.
• Understand your body signals: If you feel the urge to visit the washroom, just go. Do not delay the nature’s call as it will affect your bowel movement later on.
• Appointment with your gynaecologist: Consult your practitioner about implementing high fibre powder in your diet or need of taking laxatives. One should never use laxatives on their own during pregnancy. 

You can get rid of bloating- Here’s how

A bloated stomach is recipe of various health-related complications. Minimising the intake of salt and concentrating on a potassium-rich fibre diet can help in getting a flat stomach, say gastroenterologists. Here are some invaluable tips to prevent bloating.

Reduce salt in your diet

Taking more than required salt is a contributing factor towards developing bloating. Doctors recommend 1500 mg of salt intake every day. It’s better to put off salt from your dinner table and limit the amount while cooking. Avoid ready meals, salads with dressings and meticulously fast food that’s made up of rich spices. Don’t over-indulge in instant-cooking oats, ketchups, canned foods, salted nuts etc.

Add more fibre in your diet

Consuming a diet enriched with soluble and insoluble fibre is a great way to eradicate bloating that’s accompanied by constipation. Oranges, cabbage, bran flakes, peas, apples, banana, raspberries, mushrooms all are fibre rich foods, which when taken in right amounts can prevent scores of gastrointestinal problems. But avoid too much of these as it can prove counterproductive.

Concentrate on potassium-rich foods

Sodium helps body retain water and potassium rids of excess water. Eating bananas and sweet potatoes can help reduce your waistline. But make to have them in right quantities or else you can become fat too.

Drink plenty of water and stay hydrated

Drinking plenty of water ensures fibre can do its job valiantly. Lack of water in the body will increase the levels of sodium and potassium. Water constitutes about 60% of a human body weight and when it is in its purest form, no other beverage can beat it. Drink plenty of water before heading towards a gym session. At workplace, keep a bottle with you and fill it every time when it’s about to finish.

Avoid Heavy Foods

Turn away from foods that put extra pressure on your digestive system such as sugary or fatty foods. They create digestive stress. Instead ponder on whole foods and vegetables to heal the digestive system.

Artificial sweeteners

Consult any expert gastroenterologist and he’ll tell you how difficult it is for the stomach to digest artificial sweeteners found mainly in low-carbs and sugar-free foods. They contain bacteria which get stuck in the large intestine causing gas and bloating. Instead of artificial sweeteners, eat grapes, honey, dry fruits, organic jiggery which are not only mouth-watering but also extremely healthy.