When it comes to health, gut health matters a lot be it choosing the right rich nutrient foods, water intake, a good sleep and even the bowl movement.

Constipation is a more common problem in all ages be it baby, toddler, kids, pregnant women and aged people. It’s one thing that everyone faces in daily life. which is not so good for health. But it can be managed easily with lifestyle modification and the right food choices.

What is constipation?

Constipation is usually characterized by where bowling moments occur very less frequently, and stools become so hard or difficult to pass.

Pc: medikart

It is generally said that having less or less than the 3-bowl movement is considered as constipation. Occasional constipation is not the thing to worry about; chronic constipation is a matter of concern and attention too.

Which can be attained with little changes in lifestyle and food habits.

In this blog, we will explore the causes of constipation, effective reliving and how to prevent measures of constipation in detail.

Causes of constipation

Before getting into how we can relieve constipation one should know the causes of it as it will be easier to understand the root cause and find a solution to the issues associated with it.

• Insufficient fiber intake: fiber rich food like a lot of vegetables, fruits, and grains plays a major role when it comes to bowl moments.it helps to food to move smoothly in digestive system.
• Lifestyle: Yes, if one is struggling with lifestyle habits like sleeping on time, not doing any kind of exercise or even going for a walk and eating not on time and eating more outside junk leads to an issue with gut health.
• Ignoring the urge to go: it’s unhealthy to ignore the urge to go to go washroom, this led to hard stool it will be difficult and hard to pass later.
• Medications: certain medical treatments and medicines cause constipation. Medicines like painkillers, antacids, and antidepressants are not so good for health and guts.
• Dehydration: water intake also matters when it comes to health, water always helps in softening the stool and helps in smoot moments.
• Health conditions: irritable bowel syndrome, diabetics and hyper thyroid also influence gut health.

Remedies for constipation:

1. Increase the fiber intake: fiber rich foods play a major role when it comes to guts health, fiber helps in breaking down the food in digestive system, fiber rich foods like
   1. “Whole grain food like wheat rotis or bread, oats, quinoa, barley.”
   2. “Legumes like lentils, chickpeas, kidney beans, black beans.”
   3. “Seeds and nuts like walnuts, chia seeds, almonds, flaxseeds”
   4. “Vegetables like broccoli, carrot, spinach, green peas, sweet potatoes”
   5. “Fruits like prunes, pears, berries, kiwi, apples.”
2. Exercise: regular exercise is best natural way of relieving constipation, 30 minutes of physical exercise helps the intestine healthy, active and stimulates it. Be swimming, walking, or any other physical activity increases the Gut Health.
3. Hydration: stay hydrated, have plenty of water a minimum of 8 to 10glass in a day. You can add green teas, soups, and coconut water. if possible have around 4 to 5 liters of water in day
4. Don’t ignore the urge to go: never ignore nature’s call as it will lead to hard stools later.
5. Probiotic for guts: probiotics are very gut friendly which are rich in microbiome and good bacteria, like yogurt, kanji, kimchi, kefir.
6. Counter medicines: mild laxatives will help in softening the stool when natural methods don’t give relief, over the counter medicines help a lot.
7. Maintain the time: maintain the regular time of nature’s call, the best time is the morning once you wake up.

How can you prevent constipation?

Prevention is better than finding the cure. change the lifestyle for the better health benefits,

1.Healthy Diet: it’s the best way of taking care of your health eating well-balanced meals which are rich in fiber, protein, carbs and healthy fats. Avoid junk food.

2.Avoid caffeine and alcohol: avoid caffeine and alcohol as it leads to dehydration in the body which may cause or it may worsen constipation.

3.manage stress: reduce the stress as we know it leads to bad digestive system. Practice meditation and breathing techniques helps in relieving stress.

4.exercise: regular exercise helps the body and mind. Helps the intestine actively so it will be helpful in digesting food effectively.

5. Watching Medications: when you’re popping up some of the medications which also lead to Gut Health issues, consult the doctor when you identify them and ask for alternative and safe medications.

Children and constipation

Children always go through the gut issue and sever pain, as they are very choosy and picky when it comes to food. These digital devices make them indoor kids depend on gadgets sticking to one place in the house which reduces physical activities.

• Keep them hydrated, remind them to sip water in between.
• Instead of giving them purees dilute it makes it watery so it will keep them hydrated.
• Let them play outside at least 30mnts to 1hr in a day. Which not only helps then with digesting food but also good for myopia issues which are quite common now days.
• Give them fiber rich vegetables and fruits, lean protein, healthy fats in each meal. Watch their portion control.
• Gentle Tummy massage will also help and ease the pain and promote the bowl moments.

Constipation during pregnancy

Constipation is the most common heath issues women faces during this stage of life as she will be going through a lot of hormonal changes in body and baby in her tummy (uterus expansion for the baby’s growth.) will be squeezing the other organs of the body which leads to stress in the body.

• opts for small food portions.
• Add Fiber to your diet.
• Stay hydrated
• Regular yoga will help a lot.
• Consult the doctor for better solution.

Constipation during postpartum

Constipation during postpartum stage is common as there is a lot of hormonal changes in the body, and muscles weakness after childbirth. Being awake all night to take care of the newborn baby makes new moms more stressed which leads to a lot of stress and issues with digestive system, bloating and constipation are quite common

• Eat small portion of food
• Stay hydrated, have warm soups and water will help a lot.
• Include fiber rich foods, prunes, oats and chia seeds in your diet
• Consult the doctor when needed.

Natural home remedies for easing the constipation.

1. Lemon and honey water: most easy and effective way of getting eased with Gut Health issues, mix lemon and honey with warm water have it regularly for better result.
2. Ghee with Lukewarm milk: ghee in warm milk helps in contraction and lubricates the digestive system. helps in relieving constipation.
3. Aloe vera juice: aloe vera is rich in antioxidants and act as a natural laxative to the intestine.
4. Soaked black raisins and prunes: soaked raisins and prunes work best for tummy having it in the early morning in the empty stomach.
5. Fiber rich food which adds bulk to the stool helps in bowl moment.

Conclusion:

Gut health can be easily managed with the help of diet, lifestyle medication, and regular exercise. If you are finding it still difficult like blood stains in the stool, more than the 3 weeks you are experiencing it, sudden weight loss and changes in the bowel habits please consult the doctor for better solutions.

Stay hydrated.