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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