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HOW TO RELIEVE CONSTIPATION QUICKLY AND NATURALLY

Drink two to four extra glasses of warm water when you feel constipated. If you’ve had constipation over several days drink 10-20 glasses of warm water daily. Water is one of the best liquids that wash waste and toxins of our body. Other drinks such as juice and soda cannot compare regardless of how healthy or natural they are because they tend to contain excessive sugar that could actually exacerbate constipation.
Eat fruits and vegetables and other high fiber foods to increase your amount of fiber intake. Aim for at least 24 to 38 grams of fiber a day”. Constipation results from excessive consumption of fats, refined sugar, and dairy in comparison to fiber from whole grain, bran, fruits and consider taking a fiber supplement even if you think you are able to get that much fiber from your daily meals. Dietary fiber cannot be digested by enzymes in the human body, so it’s not absorbed into the bloodstream. Fiber then remains in the colon, where it absorbs water and softens the stool.
Some high-fiber foods include: Raspberries, pears and apples; whole grain pasta (cooked), barley (cooked), and bran; split peas (cooked), black beans (cooked), lentils (cooked); artichokes (cooked), green peas (cooked), and broccoli. Many people consider coffee a quick fix for constipation.
That’s because the caffeine in coffee can stimulate the muscle in your digestive system to contract, causing a bowel movement. On the other hand, coffee is also a diuretic, meaning that it sucks moisture out of stools, making them harder to pass. Doctors recommend avoiding diuretics such as coffee, alcohol, cola, and some teas for that reason.
Exercise: If possible avoid sitting down for 10 minutes and keep your body moving.
Moderate to rigorous physical exercise is preferred, but even taking a low-key 30 minute walk will help your body promote healthy bowel movements. Squat in a natural position to ease excretion.  Prop your feet on a child’s step stool and raise your knees when you sit on a toilet.

                                                               By…Belinda Yeboah

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