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Constipation is a common disorder that the contents of bowels move too slowly through your colon. This condition is featured by incomplete or infrequent and (or) painful bowel eradication. This article is designed to give people some nutrition, exercise, and lifestyle tips to help them get rid of the condition of constipation naturally and effectively. Here are they that can work wonders:
1. Go For Fiber
This is considered as the most important quick remedies for constipation that you need to know. Fiber is in all plan foods, such as vegetables, fruits, grains, nuts, and seeds. Also, you can find another form of fiber named chitin in the shells of crabs, lobsters, and shrimps. Fiber is divided into different forms. With soluble fiber, you can find it in dried beans, oat bran, rice bran, citrus fruits, apples, potatoes, and peas. Foods that are rich in insoluble fiber are wheat bran, cereals, seeds, whole grains, and the skins of variety of fruits as well as vegetables.
Some people might get stomach cramps and gas when increasing the intake of fiber. Just change the diet gradually and enhance fluids to decrease discomfort. A high-fiber diet ends the chronic constipation for many people. So, you should give this method a try to see how your condition improves.
2. Triphala
The best ayurvedic treatment for constipation is triphala which is both a laxative and tonic. Classically, this is taken upon rising waking up and before going to bed. Just steep a half or one teaspoon in a cup of hot water for from 5 to 10 minutes. If you cannot stand the taste, just take 2 capsules with warm water to make it easier to consume.
3. Lemon
Lemon juice is recommended by a lot of medical experts when it comes to controlling constipation naturally. Just a warm glass of water coming with lemon and salt will be useful for your constipation. In the morning, it can act as a cleansing agent for the intestines while the salt content will help in rapid and easy massage passage of stool. What you need to do now is to mix a teaspoon of lemon juice in a small glass of warm water. Then add a little bit salt to the mixture. Try to drink this juice with an empty stomach in order to relieve constipation.
4. Grapes
Grapes are proved so useful in overcoming constipation naturally and quickly. This fruit contains cellulose, sugar, organic, acid can tone up your stomach and intestines, and decrease constipation. People should take at least 350 gm of this fruit every day to gain the best result. Alternatives might be raisins, raisins soaked in water. Raisins need to be soaked in water for 24-48 hours. You had better eat them in the early morning, along with the water in which they have been soaked.
Check some ultimate tips on planning an alkaline diet and a complete list of super foods to eat to get more ideas for having healthy and tasty diet that can help you get rid of constipation naturally.
5. Orange
This is considered as one of the most tasty and easiest one when it comes to quick remedies for constipation you can take a try. Orange is beneficial in the constipation cure. It is good for you to take one or two oranges before going to bed and again on increasing in the morning for stimulating your bowels. The effect of orange juice is to stimulate peristaltic activity as well as help to prevent the accumulation of food residue in colon.
6. Spinach
Spinach has an ability to cleanse, rebuild, and renew the intestinal tract. Making use of about 100 ml of spinach juice plus with the same amount of water twice every day is a good idea for you. This will be effective to cure even stubborn constipation cases.
7. Papaya And Figs
Other fruits for constipation are papaya and figs. You can take advantage of a medium sized of papaya in your breakfast as a laxative. Or, take 4 or 5 dry figs to soak overnight with a little water, then eat them in morning to assist your constipation treating process effectively.
If you want nutrition tips to abolish digestive disorders and get healthy stomach, then follow this guide of great taste no pain.
8. Yoga (tap yoga)
Yoga is one of relaxing and quick remedies for constipation that everyone can easily follow. The warrior pose is an important yoga pose for bowel movement that you need to implement. There are total 6 moves, but for the purpose of managing constipation, we will concentrate on the move number four. Initially, you should stand with the legs apart, then fully extended outward. Move your left arm forward and the right one back. Lengthen the stance as opening the hips. Make sure that the left knee is still deeply bent over your left ankle. Keep in mind that you could still see the left toes on the inside of left knee. After that, engage your quads; sink your hips lower more. Extend the hands upwards or sideways. Do this routine over again.
Discover more critical poses of yoga exercises in the shapeshifter yoga gudie now.
9. Walking
This is considered as the easiest exercise that everyone can follow with ease. Walking briskly is critical for preventing constipation easily. When it comes to bowel movements, you need to ensure that you take a brisk walk because the main goal for bowel movement is to move your intestinal tract. A regular walking regimen even 10 to 15 mins a few of times each day can help your body and digestive system function optimally. Ideally, spend about 35 to 45 minutes each day on walking to improve your wellness as well as bowel movements. Remember that you need to wait an hour after a big meal before engaging in any physical activity in order to avoid bloating, excess gas, and constipation. Give the body a chance to digest foods before starting on moving.
10. Massage
Did you know that abdominal massage can relieve constipation? There is a research that points out those people who often massage their abdomen will be less likely suffered from constipation than those who do not. A gentle stomach massage of rocking the muscles back is a part of the process of treating process.
11. Flutter Kick Basics
Begin from the position of lying on the floor. This position is similar to the way you do flutter kicks when swimming. Just extend the legs outward and then flutter the legs up and down while retaining your balance. After that, slightly bend at the knees for implementing the same flutter kick movements before. Repeat this exercise about 10 times.
12. Leg Lift Basics
Lay your body flat on the floor with your face upward. Straighten the legs while raising the feet at least 1 foot off the floor. Keep holding that position for about 10 seconds. Repeat this routine for 3 sets.
13. L-Shaped Tilting
Lye on the floor, use the legs make an L shape with the body and extend the arms upward. It is necessary for you to breathe slowly and tilt the body up to the sitting position.
Repeat this routine for 5 times to get the best result.
14. Aerobic Activities
Aerobic activties will be the best exercises for treating consitpation because they could enhance the blood flow to your organs. The more blood brought to the gastrointestinal tract will strengthen the intestinal contractions and create more digestive enzymes. You can do follow these activities everyday to boost both your physical health and keep the constipation under control.
15. Twist The Upper Body
Firstly, sit on the ground, hold the legs together while straightening in front of you. Use the arms at both sides for balancing your body. Lift the lower abdomen as well as the hips from one side to other side. Repeat this routine about 3-4 times.
16. Stretch
Just sit on the floor, spread out the legs as wide as you can which will be formed in a “v”. Gently and slowly lean the upper body forward. After that, reach the hands toward the respective foot when you lean forward. Do this routine for 4 times.
17. Cardiovascular Exercise
Running is an efficient way to get the digestive system moving and keep the metabolism functioning appropriately. Cardiovascular exercises will elevate the heart rate as well as product an improvement in adrenaline that can help the metabolic and digestive system operate more effectively. There is still another less intense form of cardio that you can take advantage is swimming, playing tennis or riding bicycle. These exercises are less intense. The most critical thing that you need to remember is that you will get the body moving that in turn will help the digestive system move as well.
18. Abdominal Exercises
Keep the muscles in the abdominal wall strong will assist you in pushing gas through and keep the digestive system moving . Try to incorporate some core-strengthening movements into the current exercise plan and mobilize the entire core for getting positive effects on the digestion system. You could include crunches done on a ball, bicycle crunches, and plank exercises into your training program as well.
For about 20 to 30 minutes of jumping rope will help you boost the blood flow to the whole body, containing the intestines. Nevertheless, the up-and-down skipping movements could be hard on the knees of overweight people. For decreasing the influence on the knees, try jumping without rope and gently off an exercise mat or carpeted floor.
Jumping on the rebounder is another effective exercise that can cure constipation. The rebounder is one of the best exercise tools to activate and stimulate your lymphatic system as well as strengthen all your internal organs. The colon walls are particularly stretched that will allow you to relieve constipation.
If you are meeting troubles with some digestive problems, then check out some natural methods to treat diarrhea fast and tips to prevent heartburn with ease.
Hope that after reading the above quick remedies for constipation, you find a helpful strategy to get rid of stubborn constipation once and for all. Taking advantage these quick remedies for constipation and see how amazing they are.
Do you have any personal quick remedies for constipation? Have you tried something and found it really helpful in improving your constipation condition? Let us know by sharing your comments / feedbacks at the end of this post. We are welcome all debates about this topic.
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