Constipation is a common problem that most of us have experienced at some time or another and probably more than once. The general diagnosis of constipation is three or fewer bowel movements a week. However, many nutritionists and other health professionals believe we should have at least one bowel movement per day to maintain digestive well being and overall health. The most common causes of constipation are dehydration and/or a low fiber diet. Making lifestyle changes to improve diet and increasing fluid intake, in most cases, will help get things moving again. Other causes include, a sedentary lifestyle, bowel disease, pregnancy, muscle disorders and the side effects of some medications. If you are experiencing constipation, here are some recommendations that may help. This information should never be taken as medical advice, and always consult your doctor before making any changes.
Constipation Remedy #1
Increase the amount of fiber in your diet. The foods that are highest in fiber include, fruits, vegetables, nuts, seeds, legumes and whole grains. Making sure you eat at least 5 portions of fruits and vegetables each day, and eating whole grain bread, pasta and brown rice, instead of their refined versions can greatly improve your daily fiber intake.
Constipation Remedy #2
Drink enough fluids. We need to consume at least eight 8-ounce glasses of water each day to stay properly hydrated and keep the bowels moving. Adding some fresh fruit juices are also known to help. Pear, apple, lemon and prune juices have laxative effects and can be very effective taken on an empty stomach first thing in the morning.
Constipation Remedy #3
Try some natural high fiber bulking agents such as psyllium husks and flax seeds. Psyllium husks are the #1 natural remedy for constipation. They have a very high fiber content and really help to fill out stools to help pass them. Ground flax seeds also have a similar effect and can be easily added to cereal and salads.
Constipation Remedy #4
Exercise! A sedentary lifestyle is a definite risk factor for constipation. Thirty minutes of exercise a day - including cardiovascular exercises such as, swimming and walking, stretching exercise like yoga and tai chi - can go a long way to keep your blood flowing and your muscles moving, including the bowel muscles.
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