Constipation is a prevalent ailment encountered by a significant number of individuals on a daily basis. In this article, I intend to present a do-it-yourself remedy for constipation that is straightforward to implement. These methods are straightforward yet impactful, and they do not require significant adjustments to one’s daily routine.
Adequate intake of water
The value of adequate hydration
The significance of hydration in both averting and alleviating constipation cannot be emphasized enough. The large intestine is one of the primary organs responsible for water absorption; deficient water content can result in desiccated, difficult-to-expel bowel movements. Conversely, adequate water consumption will facilitate bowel movement and alleviate constipation by softening the feces. Furthermore, water supports bowel health through its role in regulating the volume of feces.
Implementing it in practice
The average daily water intake recommendation for adults is two liters (equivalent to eight containers). However, this can vary based on factors such as climate, level of physical activity, and an individual’s health status; therefore, it is crucial to tailor water consumption to suit specific circumstances.
Adequate water consumption is crucial not only for the alleviation of constipation but also for the preservation of overall health. Aim to sustain intestinal health and ensure adequate hydration by implementing minor adjustments to your daily routine.
Please refer to my blog post below for methods on drinking water.
▶ The ideal time to drink water
Ingestion of dietary fiber-rich diets
Functioning of dietary fiber
Dietary fiber is a vital component in the preservation of intestinal health. Water absorption by dietary fiber in the large intestine softens and increases the volume of feces, thereby facilitating their discharge. In addition, dietary fiber aids in the prevention, relief, and improvement of bowel health, as well as the stimulation of the development of beneficial microorganisms in the intestine.
Benefits associated with dietary fiber consumption include the following.
- Encouraging Bowel Movement: In order to prevent and treat constipation, dietary fiber encourages bowel movement.
- Blood sugar regulation: Dietary fiber keeps blood sugar levels from rising too quickly, which helps avoid diabetes.
- Weight management: Dietary fiber helps control weight by promoting fullness and preventing overeating.
A diet abundant in dietary fiber
- Whole Grains: Whole grains have a high dietary fiber level. Examples of these include quinoa, brown rice, and oatmeal.
- Vegetables: In addition to being high in dietary fiber, green leafy vegetables like broccoli, carrots, and collard greens also provide a range of vitamins and minerals.
- Fruits: Natural dietary fiber can be found in a variety of fruits, including pears, apples, and strawberries. Eating fruits in their skin is advised as much as possible.
Consuming Dietary Fiber
- Suggested daily consumption: It is generally advised that adults consume 25–30 grams of dietary fiber daily.
- Consuming fiber from a range of foods: It’s advised to consume fiber from a range of food categories as opposed to depending just on one particular food.
- Increase Dietary Fiber Intake Gradually: It’s crucial to increase the intake gradually because taking a lot of dietary fiber all at once can lead to indigestion.
- Use health foods: Eating foods high in dietary fiber could be one strategy if you have trouble consuming it from food.
- Water consumption: It’s crucial to consume adequate water when consuming fiber. Fiber and moisture combine to increase the effectiveness of constipation relief.
Consistent exercise
The value attributed to exercise
Engaging in regular physical activity is not only associated with enhanced overall health, but also positively impacts bowel health. Physical activity enhances bowel mobility, thereby promoting the efficient evacuation of excrement and serving as a significant preventative and therapeutic measure against constipation. Additionally, physical activity aids in tension reduction and digestion.
Beneficial exercise for constipation relief
- Walking: It is advised to walk for at least 30 minutes each day as walking is one of the easiest and most efficient forms of exercise.
- Yoga: Some poses assist strengthen the abdominal muscles and encourage bowel motions.
- Swimming: Full-body workout that promotes better bowel movement.
- Lightweight muscle exercise: It helps with bowel movements and develops the abdominal muscles.
Optimising gastrointestinal function
Daria Sadovskaya, a nephrologist from Singapore, recently published a posture on TikTok that could alleviate constipation. Over twenty-six million people viewed the video.
Numerous individuals who adopted this posture expressed gratitude and laudation in the comments.
The video depicts an individual seated on the commode with the ankle of the left leg resting on the thigh of the right hand, while cocking the waist to the left in order to return one’s gaze.
<Photo Source: Specialist Daria Sadovskaya’s TikTok @sadovskaya_doctor>
According to doctor Daria Sadovskaya, this posture can alleviate mild constipation; however, to achieve complete relief, it is necessary to increase fiber consumption, consume plenty of water, and engage in regular exercise.
Lifestyle Factors Contributing to Bowel Health
This article has presented a variety of methods for preventing and alleviating constipation. It is crucial to maintain a consistent practice of these methods in one’s daily existence. A summary of the essential points is provided below:
- Consuming enough water: For the health of your digestive system, you should consume more than eight glasses of water each day. Drinking the first glass of water in the morning is especially advised.
- Consuming high-fiber foods: You should consume high-fiber foods in a balanced diet, such as fruits, vegetables, and whole grains. This keeps constipation at bay and helps you workout your intestines.
- Frequent Exercise: Walking, yoga, and swimming are examples of exercises that improve digestive health and encourage bowel movement.
Long-term reductions in constipation and maintenance of intestinal health are significantly facilitated by these lifestyle modifications. These basic yet highly effective home remedies for constipation include maintaining a healthy diet, consuming copious amounts of water, and engaging in regular physical activity. Achieve relief from constipation by implementing minor adjustments to your daily routine.