Constipation is a common problem among men, women, and babies. It often happens when you don’t have enough water in your stool to pass out. Constipation occurs when a person has fewer than three bowel movements in a week’s period. It can be painful to pass a stool when you have constipation, as it can be stiff and dry. Some people naturally have a bowel movement a few times a day, while others go just a few times a week. Food, bacteria, mucus, and cells move through the bowel and out the anus during defecation.
People may experience constipation due to the foods they eat or avoid, their lifestyle, medications, or other medical condition they are going through. Chronic constipation can lead your serious problems such as hemorrhoids and rectum inflammation. In such cases, it is better to get it checked by a Gastroenterologist in Karachi.
Simple ways to get rid of Constipation
There are some remedies to relieve your constipation:
1. Increase water intake:
Drinking water is essential to our health. Drinking enough water can solve a lot of problems. Dehydration can cause constipation, and drinking water can prevent this. Drinking carbonated water might help a constipated person. Carbonated water can help hydrate and regulate bowel movements. However, carbonated sugary drinks are not helpful for health. Drinking them is a bad idea, as they can worsen constipation.
Though if you have Irritable Bowel Syndrome (IBS), it is better to avoid carbonated beverages altogether.
2. Eat more fiber:
Eating high-fiber foods, like fruits, vegetables, and whole-grain bread, can help prevent constipation. Your body cannot digest insoluble fiber, so it helps bulk up the stool and make it easier for you to poop. A diet of fatty foods and processed carbohydrates can slow the bowels down. To get more fiber in your diet, try fresh fruits like pears, apples (with the skin), guavas, and dried fruits like figs and prunes. Vegetables, like broccoli and spinach, can help as well. Some other foods include beans and lentils, whole grain bread and cereals, oatmeal, and popcorn are also good sources of fiber.
3. Keep a meal schedule:
Food is a natural stimulant for the bowels, so regular meals may help you develop routine bowel habits. Schedule your breakfast a bit early to go to work or school to give yourself a chance for a relaxed visit to the bathroom. You will experience a bowel movement 20 to 40 minutes after a meal as eating stimulates bowel activity. A regular meal schedule can help many people get normal bowel movements within a few weeks.
4. Exercise regularly:
Exercise helps our body to stay healthy in many ways. If you are experiencing constipation to should start exercising to get bowel movements. Having some form of physical activity helps move food through the digestive system and nudges the bowels into action, so be sure to get plenty of exercises. It can be as simple as walking, cycling, or a few hoops.
5. Consume milk and ghee:
Consuming too much dairy or dairy products can sometimes lead to constipation, and some people can benefit from warm milk to stimulate their bowels, especially by adding ghee. Ghee has been a superfood with many benefits for ages. Previously, people used ghee or its healing properties for thousands of years. You can add one or two tablespoons of ghee to warm milk in the evening to gently and naturally encourage bowel movements.
Constipation is something that some people experience throughout their lives. While constipation can go away on its own, it is helpful to know what can ease the discomfort of this common problem. Though if your constipation worsens with time or you experience other symptoms like blood in your stool, it is best to consult a gastroenterologist from Hameed Latif Hospital.