Constipation refers to a decrease in the frequency of bowel movements or difficulty in passing stool. Constipation is usually caused by the slow movement of stool through the colon.Due to less water content in the stool of a constipated person, it may also cause painful defecation. The person suffering from this could also feel a sense of incomplete emptying after a bowel movement. Constipation does not only affect pregnant women and kids, but also the adults. There are various causes of constipation in adults such as the low fiber diet, low intake of fluids, holding back stools when in pressure, irregular meals, and diseases that affect the colon. In this article, we will discuss the home remedies for constipation in adults that would help not only to relieve but also to prevent constipation.
Liquid Remedies
One of the most common home remedies for constipation in adults is to drink plenty of water. They say drinking 8 glasses (usually 12 oz. per glass) of water per day would be highly beneficial for cleaning the system. Aside from this, a person suffering from constipation could also drink two glasses of warm water with a lemon juice with a little bit of salt every morning. This would not only reduce the constipation but would also help in boosting the metabolism. Also, taking at least one teaspoon of honey, at least 2 to 3 times a day is also one of the effective home remedies for constipation in adults.
Take Proper Diet Seriously
Anotherhome remedy for constipation in adults that would not only benefit your stomach but your whole body is to eat foods that are good source of fiber. There are a lot of fiber-rich foods which you could choose from: leafy vegetables, fresh fruits, seeds, baked beans, nuts, whole grains, carrots, and broccoli. Aside from these, there are fruits that are rich sources of fiber such as apples, bananas, peach, watermelon, and strawberries. These fruits do not only help relieve or prevent constipation but they also provide other essential vitamins.
Eliminate the Junk
In order for the home remedies to become more effective, you must eliminate junk that can complicate your digestion such as white flour, sugar, and other commercialized ingredients. Since your body may have difficulty getting used to this kind of diet since all of your foods are high fiber, drinking plenty of water to flush it down quickly is recommended.
Body Work
Another effective remedy is regular exercise. It is highly beneficial yet the most ignored home remedies for constipation in adults. Exercise increases the blood flowing throughout the body which helps the nutrients to reach the intestines faster. Inactivity is one of the key risk factors for constipation, so exercise is good for toning your heart, other muscles, and most especially your regular bowel movements. The best time to exercise is an hour after a big meal. Simply getting up and moving can help constipation. Allotting 10-15 minutes several times a day in your regular walking regimen can help the body and your digestive system to function optimally. However, if you are already fit and you need more than just the walking exercise, you might opt for aerobic exercise: running, jogging, swimming, or swing dancing, for example. All these exercises can help keep your digestive tract healthy. You may also try to do the stretching exercise since this may also help alleviate constipation.
There are a lot of home remedies for constipation in adults which are really helpful and easy to try. All you need to do is to have self-discipline and determination for you to achieve your goal which is to alleviate or to prevent constipation.