Owing to our hectic schedule and changing lifestyle, the diet of the modern generation has changed a lot from traditional home-cooked food to fast and convenient foods. Sadly, these convenience and ready-to-eat foods are deficient in fiber because of which many individuals nowadays are suffering from constipation. Even drinking less amount of water and depending solely on aerated drinks is also another cause for developing constipation. In this article, I would discuss various kinds of remedies that will help prevent and treat constipation.
The following are certain tips to prevent as well as treat constipation:
1) Drink Lots of Water and Keep Yourself Well Hydrated:
To prevent and treat constipation, it is essential to drink at least 8 to 12 glasses of water on a regular basis to keep yourself well hydrated. You can even make your water flavourful and colorful by adding antioxidants, such as mint leaves. A tablespoon of chia seeds or flaxseeds added to it would further add fiber to your daily consumption and prevent constipation. Avoid consumption of aerated drinks, as it will not help quench your drink, and it will put your body into the dehydration mode, leading to constipation. Instead of that, one can consume fresh fruit or vegetable juices without adding sugar.
2) Include a Lot of Fiber in Your Diet:
One must include a lot of fiber in the diet to prevent and treat constipation. Fiber is available in fresh fruits and vegetables. Consume at least about 1 to 2 fruits daily, which are seasonally available. Fruits and vegetables also contain bioactive compounds that act as essential antioxidants, thus protecting one's body from free radical stress and oxidative stress. Fruits and vegetables contain a lot of natural water and fiber, which helps to eradicate constipation. Chia seeds and flaxseeds are also rich sources of fiber. You can sprinkle them on top of your fruit or vegetable salad or even consume them on an empty stomach along with lukewarm water to cleanse your system. Flaxseeds can be consumed one hour before or after your main meals along with lukewarm water. This helps to prevent and treat constipation in an individual. You can even add an additional one tablespoon of powdered flaxseed or wheat bran to your bread. Include salads or soups and vegetables along with your main meals, as it will add a lot of fiber to your diet. Green leafy vegetable soup or juice contains a good amount of insoluble fiber to facilitate adequate colon muscle movements. According to many research studies, bananas, which are filled with many essential nutrients, has proven to be a good laxative. It facilitates good bowel movement.
3) Choose Whole Grain Food:
Whole grain cereals and pulses are rich in fiber as compared to polished cereals. Hence, always prefer consuming brown rice or red rice instead of polished white rice. Quinoa is another such cereal that is rich in protein and fiber that is known to show weight-loss results in individuals because of its high fiber content, as well as it helps to prevent and treat constipation in an individual. Avoid the consumption of processed foods and ready-to-eat foods. They contain harmful preservatives and artificial flavoring, which are harmful to one's health, especially one's gut health. Avoid consuming high fatty foods and high sugary foods, which may elevate the occurrence of constipation because high fatty foods like red meat lack fiber. Thus, include a lot of fruits and vegetables in your diet. Pizzas and burgers also lack an adequate amount of fiber, so restrict consuming them.
4) Exercise Daily and Be Physically Active:
Exercising daily has proven to be beneficial for physical and mental health, but it has also been known to facilitate good bowel movement, thus eradicating constipation-like symptoms in an individual. Include a list of aerobic as well as anaerobic exercises in your daily routine, which will also help your body release endorphins, which are feel-good hormones, thus making you feel more positive about yourself. You can include a variety of exercises in your daily schedule like dance, calisthenics, skipping, Zumba, cardio, yoga, aerobics, and various strength training exercises to be fit. Often, sitting in front of the television for a long period of time with very little movement by an individual has shown to increase the risk of constipation. Hence, it is essential to exercise on a regular basis and avoid watching the television for long hours.
5) Include Adequate Amounts of Probiotics in Your Diet:
Including adequate amounts of probiotics in your diet like curd or buttermilk helps to facilitate good gut bacteria and eradicates the harmful bacteria, which is present inside your gut, thus facilitating healthy bowel movements and preventing constipation in an individual. Chia seeds or flaxseeds sprinkled on cut fruits dipped in curd can be consumed by an individual.
6) Do Not Starve Yourself:
Extreme starvation is harmful to your health and can be fatal if carried out for a long time. It can also lead to constipation in an individual, as the colon muscle movements get too slow. Thus, always consume a balanced diet filled with nutrients to stay healthy and happy. If you think that you will lose weight quickly within a short span of time by starving, you are wrong. You are just depriving your body of essential nutrients required by you. There are no short-cuts for weight-loss. Remember that good things take time and even Rome was not built in a day!
7) Listen to the Urge of Your Body to Visit the Washroom:
Often due to busy meetings or due to some work or the other, we tend to ignore the urge of our body to visit the washroom on time leading to constipation-like symptoms later. Hence, it is always essential to listen to your nature's call on time.
8) Always Be Calm, Relaxed, and Stress-Free:
According to many research studies, stress has seen affect regular bowel movements, thus leading to constipation. Hence, always be calm, positive, and relaxed. Stress and unhealthy eating from outside have also proved to delay the regular menstrual cycle in females, leading to various lifestyle-related disorders like polycystic ovarian disorder (PCOD). Hence, along with good physical health, it is also essential to take care of one's mental health.
I hope that these tips seemed to be helpful to you to prevent and treat constipation.
