Constipation, a problem that bothers every other person nowadays. Irregular routine, unbalanced diet and stressful life have further increased this problem. But don’t worry, you can get rid of this problem with some simple and natural measures. In this article, we will tell you about some tried and effective home remedies to get relief from constipation, which are not only easy but also completely safe.
Constipation problems occur when your digestive system does not function properly. Drinking less water, lack of fiber, lack of physical activities and unhealthy eating are the main reasons. In addition, stress and lack of sleep can also increase this problem. If you do not drink enough water daily or consume more junk food, then the risk of constipation increases. Therefore, it is necessary to pay attention to your food and lifestyle first.
The easiest way to get relief from constipation is to increase the amount of fiber in your diet. Green vegetables, fruits like apples, pears, and papaya, as well as whole grains such as oats and brown rice keep your digestion. Eat at least 25-30 grams of fiber daily. For example, eating a bowl oats or fruits in the morning keeps your digestive system active. In addition, include chia seeds and flaxseed in your diet, which not only provide fiber but also help to clean the stomach.
It is very important to drink enough water to avoid constipation. Drink at least 8-10 glasses of water a day. Water softens your stool and keeps the digestive process smooth. If you feel boredom in drinking plain water, then eat lemonade or herbal tea. In addition, coconut water and fresh fruit juice can also be beneficial for your stomach. Drinking lukewarm water on an empty stomach in the morning helps to activate the digestive system.
Physical activities are very helpful in reducing constipation. A 30 -minute walk, yoga or mild exercise activates your digestive system daily. In particular, Yogasan such as Pawanmuktasana and Bhujangasana are effective in relieving constipation. These asanas stimulate your abdominal muscles and increase intestinal activities. If you live a busy lifestyle, at least 10 minutes of stretching a day can also be beneficial for you.
Some natural tips can also be tried to get relief from constipation. Drinking lukewarm water with one teaspoon of honey on an empty stomach in the morning, or soaking two dried figs in a glass of warm milk before going to bed at night is very effective. In addition, taking Triphala powder with water at night also strengthens the digestive system. These tips are not only safe but can be used for a long time.
Stress and mental health have a direct impact on your digestive system. To reduce stress, spend meditation, deep breathing technique or time in your favorite hobby. Adequate sleep also plays an important role in reducing constipation. 7-8 hours of deep sleep at night recharge your body and improve digestion.
To avoid constipation, eat at regular time and chew the food well. Keep dinner light and eat at least two hours before bedtime. Also, avoid excessive consumption of caffeine and alcohol, as they can dehydrate your body. If the problem of constipation remains for a long time, then consult a doctor.
