Constipation is a global phenomenon with around 10 percent of the world’s population suffering from it. That’s not the alarming part though. What’s truly shocking is that 14 percent of Indians experience chronic constipation, which makes the country’s stats higher than the entire world’s average (1)!
We are a food-loving nation so maybe that kind of justifies it. But, what’s not right is that we waste spend a lot money on the cures for constipation, and isn’t that such a waste? Especially, when so many cheaper, more accessible and natural alternatives exist.
Today, we’ll share with you 4 highly effective ways to not only cure constipation but also regularize your bowel’s movements so you can have a smooth time when nature calls!
1. Make Dietary Changes To Alleviate Constipation
Dietary changes can help you manage and even get rid of constipation! Try these methods out:
- Drink Water
Constipation and dehydration of the colon are closely interlinked with the latter being a cause of the former (2). So, that means if you drink plenty of water, you hydrate the colon and thereby cure and prevent constipation! Increasing your water intake also helps in softening your stool, so you don’t have to force the poop out. Eight glasses of water a day should get your metabolism working.
Yogurt is rich in probiotics (3). Probiotics are a type of beneficial bacteria that improve your gut health and hence, help in solving all kinds of digestive issues that you experience. Yes, that includes constipation! Eating a bowl of yogurt daily is recommended by experts.
- Blackstrap Molasses
A healthy dose of magnesium, vitamins, and other minerals is one way to cure constipation through diet. Blackstrap molasses, which is made by boiling sugar syrup thrice contains high doses of magnesium and vitamins, which makes it an effective remedy for constipation. Have one spoon of it before sleeping.
- Sesame Seeds
Constipation can be eased to a great extent with the help of sesame seeds. Just pepper some over your smoothies or salads for a few days and watch them get to work. Sesame seeds are enriched with fiber, which brings some much-needed relief from constipation (4). You can also try pumpkin seeds as they are quite rich in fiber too (5)!
Bananas are fiber-rich too, however, you have to be careful about the kind of banana you have if constipation cure is your aim. Because unripe bananas can cause constipation and ripe bananas, on the other hand, can help cure it (6)! Two ripe bananas a day should do it.
Dried plums or prunes as they are commonly known to solve your problem of constipation. Insoluble fiber is contained in abundance in prunes along with sorbitol, a natural laxative (7), (8). Both of these can immensely help in improving your bowel movements. If you don’t like the taste of the fruit, you can always have its juice mixed with that of another fruit.
Adding more fiber and water to your diet overall can help you keep constipation at bay for good.
2. Try Acupressure As A Cure
Dietary changes are not something everyone can make so easily. Particularly those with flexible work timings, as it gets very hard to follow a routine. For those of you who are alien to the concept of routine, acupressure can help alleviate constipation and its symptoms.
To cure constipation with acupressure, you have to apply pressure on CV 6 or Conception Vessel 6 (9). This area is situated 3 fingers below your navel. Pressing firmly with your fingers on CV 6 for about 30 seconds can increase your bowel movements. Remember to breathe and keep your eyes closed as you practice this technique.
3. Relieve Constipation With Aromatherapy
Aromatherapy is a very unconventional and off-beat approach to constipation treatment but it’s also the most pleasant one. The scents of certain fruits and flowers can help in stimulating your bowel, thereby getting rid of this common stomach ailment. The aromas that can effectively beat constipation include rosemary, peppermint, lemon, fennel, orange, and sweet basil (10).
4. Exercise To Be Constipation-free
A sedentary lifestyle can hinder bowel movement, leading to constipation. Hence, to fix this you should make exercise a fixed part of your daily routine. However, that doesn’t necessarily mean that you have to pick up those dusty dumbbells or get a fancy gym membership, although that would be ideal! Anyway, simply brisk walking for 10 to 15 minutes every day can improve your bowel movements as well as make your digestive system work better (11). This can help you lead a constipation-free life!
Constipation may seem like a big problem when you go through it, but it can be cured quite easily as you can see from above. For dietary cures, remember to avoid the foods that you’re allergic too. If you’re chronically constipated, it might be best to consult your doctor.