Have you ever wondered how to get rid of constipation? Try these simple and natural health hacks to crack constipation.Feel like trying natural ways to improve it? Use these 7 simple & natural lifestyle tips.
As you may very well know, constipation is no joke! Depending on whichever way you look at it, there really are two end points – acute constipation -where immediate relief is needed, or chronic, long term constipation. I believe that understanding the two types and their root causes are important for health and wellness.
What is constipation or Poo Withholding?
When can you class yourself as being constipated? According to the National Institute of Diabetes and Digestive and Kidney diseases, this is different for different people!
What’s normal for you may be abnormal for another. It’s normal for some people to “go” up to three times a day while for others, once every three days is normal. Read more
Going to the toilet can be a relaxing time when constipation is not involved!
Definition of constipation – It is defined as a reduction in a person’s normal bowel movement, followed by more difficult bowel movements/ and or hard stools.
It’s normal for some people to defecate up to three times a day while for others defecating once every three days is normal.
Who does constipation affect? Everyone! It’s common to all age groups, especially the elderly, where an estimated 25 % to 40% of people over the age of 65 have it.
Causes of constipation
Causes of constipation include any metabolic process that facilitates water resorption from the colon, including:
Some medicines: medicines known to cause constipation include:
-Antacids for heartburn/dyspepsia – aluminium and calcium salts
-Antacids for heartburn/dyspepsia – aluminium and calcium salts
-Calcium channel blockers
Lifestyle changes can affect you and result in physiological conditions like depression, which can manifest as constipation.
These include job changes, divorce, separation or other relationship changes.
Decreased fluid intake
(Image above is courtesy of www.beyondessential.com)
Constipation in pregnancy is due to a combination of increased circulating progestogen, displacement of the uterus against the colon by the baby, decreased mobility and the use of iron supplements in pregnancy.
Pregnancy is a common cause of constipation, as many women know!
Bump To Birth, the eBook above by Lleanon Rao is a guide of holistic remedies for common pregnancy ailments and natural childbirth.
Also, if pregnant and you suffer from constipation, even after taking the steps above, you may want to try natural ways you can alleviate constipation
And/or consider speaking with your health care practitioner!
Fight Constipation – Use Healthy Lifestyle Methods!
Increase your fluid intake by consciously monitoring how much you drink daily!
Get an attractive water bottle! I did this and discovered that what I thought I was drinking and actually drinking were two different things.
But since getting my water bottle, I have found it easier to increase the amount of water I drink by preparing and setting aside the bottles of water I want to drink on a daily basis.
This way, I can monitor the volume of water I actually get to drink daily.
So How Much Fluid Do You Need Daily??
This has been calculated as the amount of fluid your body needs to function properly and replenish what you lose daily through perspiration, urine and bowel movement, as well as through your breath.
Adequate fluid intake for men is about 3L and for women roughly 2.2L.
Read more about your daily water requirements for healthy life
Other Sources of fluid include watermelon, spinach and other fruits and vegetables.
There are varieties of teas to choose from and you are likely to find the tea you like, as long as they hydrate you and not the dehydrating types!
Personally, I prefer the organically grown teas, especially organic green teas.
They contain no sugar, additives, pesticides and other unhealthy substances.
Try Nature’s Own Organic Coconut Oil
Find out the reasons organic coconut oil is being hailed as a “superfood”!
For centuries coconut oil has been used by people who were not associated with diabetes, heart disease and cancers.
Not All Fats Are Bad For You!!
Find out why all fats are not equal. Some fats are good for you and others are to be avoided!
Get to know the healthy fats to eat to be healthy and remain healthy and the ones to avoid to keep heart diseases, diabetes, cancer and a host of other diseases at bay!
I used this E-book by Jake Carney (Founder, The Alternative Daily). It outlines 9 reasons to use coconut oil daily. Buy now
Empower Yourself! Learn Other Wellness Steps To Stop Constipation
I found the eBook, Nature’s Quick Constipation Cure by Dr. Scott McLeod good. It is an all natural step by step plan to cure your constipation and learn natural techniques to prevent constipation. Buy now
While some of the methods may require some time to be effective, you will gain long-term benefits when you use them.
Eat Probiotics Daily!
Probiotics are essential, living bacteria and yeasts that contribute to our health and well-being, especially our digestive system.
They are “the good bacteria” that keep our guts healthy.
You can find them in some yogurts and health supplements.
Here are some resources for probiotic supplements:
Garden of Life Raw Organic Protein
Mother’s Select Probiotics
Wholeness Therapeutics Premium Blend
Prebiotics has good health benefits for everyone, including babies. Read more about a study published on prebiotics.
Eat Your Fruits And Vegetables!
I’m sure you have heard this countless times – eat lots of fruits and vegetables, five to seven portions a day!
Know how you can get optimum health and well-being, delay ageing by improving what you know about fruits and vegetables and the way you use them!
This eBook from Yulia Berry Pharmacy In Vegetables teaches you how to use the science of the health benefits of vegetables. Buy ebook
You need them to be healthy. More than that, you need them for optimum well-being. Also, to keep your digestive system functioning properly, while preventing constipation.
Also, to keep your digestive system functioning properly while preventing constipation.
You can also supplement your diet with good organic health supplements.
However, I’m sure you know this already, the best thing to do is to ensure that you consume your daily recommended portions of fruits and vegetables.
But, living the hectic life common to the developed parts of the world makes this challenging!
Just ensure you get good quality, organic health supplements, if you do decide to use them!
So, if you ever wondered how to get did of constipation using 7 healthy lifestyle tips, try these methods!!
How To Know You Need More Help Against Constipation
However, you may need more help if you are taking all these wellness steps below and you still suffer from constipation:
– You drink lots of fluids daily
– You eat your recommended portions of fruits and vegetables daily
-You are not taking any medicines that predispose you to constipation (ask your pharmacist if unsure)
– You are having regular, balanced meals daily
– You are having regular exercises
Bottomline: If you are taking all these healthy lifestyle steps, regularly and you are still suffering from frequent bouts of constipation, consider speaking with your health care practitioner.
According to a study published in The Journal of the American Board of Family Medicine, constipation can have intrinsic and extrinsic causes.
Moreover, there is a difference between occasional bouts of constipation and chronic constipation.
If you want lasting improvement, both types need different management . Read more about this study
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Get in touch with questions or ideas regarding this topic, or any other you would like to see here.
To your optimum well-being,
Cecilia Scheyerle, MPharm
Some references I used