The normal frequency of the bowel movement varies in each individual. Some need to go for more than once a day and some individuals need to go three times a week. Constipation occurs when there is lack of fluids in the stools and this is definitely uncomfortable. This is a common occurrence in most individuals at least once in their life time.
There are multiple causes of constipation but the most common ones are a change in the routine or even stress. Chronic constipation can affect the quality of life and thus, it is necessary to tackle this in the initial stages. You can try some home remedies initially and in case there is no difference you need to consult a doctor.
You need to be aware that exercise tends to stimulate the contractions of the muscles in the intestine and this is important for regular bowel movement. Make exercise a part of your daily routine to be overall healthy as this helps in tackling various health problems. Exercise also manages stress, which is one of the causes of constipation.
- Intake of Fluid:
Those suffering from constipation need to ensure they drink enough and more of water. Water is essential for the immediate relief of constipation as this can soften the stools. Talking about fluids, you have multiple choices like beverages, juices and other natural drinks.
- Include Fiber in your Diet:
Insoluble fiber included in your daily diet can help in making the stool soft. This is easier to pass without much of trouble. Vegetables, fruits and whole grains have a high content of this insoluble fiber. You can include bran cereal of high fiber for your breakfast and consume prunes, figs, oatmeal and dried beans during the course of the day.
You can add flaxseeds to your smoothies or sprinkle them in your salads.
- Eat Probiotic Foods:
Probiotics can help constipation which is chronic. Most often the imbalance of bacteria in the gut leads to constipation. These probiotics can manage this imbalance and help you get some relief from the constipation you are suffering from. The fatty acids and the lactic acid produced can also tackle this problem.
Yogurt, kimchi and sauerkraut are ideal probiotic foods.
- Avoid Dairy:
There are instances when intolerance to dairy leads to constipation. Avoid dairy for a short period of time and check if this has made a difference to your constipation.
Constipation accompanied with pain needs a medical check. The laxative prescribed can help you get the immediate relief you are looking for. This can be then followed with the required changes in your lifestyle and diet.
Your doctor needs to be informed if you are taking any sort of medications. At times, constipation is also due to difference medicines taken.
Chronic constipation, if left untreated, can lead to different diseases and other medical complications. It is advisable to ensure this problem is sorted out at the earliest. Follow the home remedies for a week or so and if there is no difference, ensure you consult a doctor.