If you have ever suffered from constipation, you will know how awful it can make you feel. As well as feeling bloated and sluggish, it can zap your energy, affect your appetite, and cause pain and discomfort.
If you are looking for ways to remedy it, there are many things you can try. Here are 5 great ways to relieve constipation.
Drink lots of water
Dehydration is one of the most common causes of constipation. When suffering from dehydration, your stools can become dry and compacted due to your large intestine soaking up water from your food waste. It makes it far harder to expel waste, and after a while, you may start to get a little bunged-up.
Drinking more fluid will soften your stools and make them easier to pass, which should, in turn, give you some relief. You should try and drink between 2 and 3 liters of water a day, but if you live in a hot climate or work out a lot and sweat a lot, it’s a good idea to drink a little more.
Eat probiotic foods
Various types of medication can give immediate constipation relief, but if you prefer doing things a little more naturally, then eating foods that contain good bacteria should help. Fermented foods such as kefir and sauerkraut contain microorganisms commonly known as probiotics. These probiotics help increase the good bacteria in your gut and may do wonders for your constipation and digestion.
Some other options to try include kombucha, probiotic yogurt, and kimchi.
Avoid processed foods
Processed foods are typically full of sugar, salt, and other nasties and are also low in fiber so if you want to say good riddance to your constipation for good, try to keep these to a minimum. When food moves slowly through your colon, too much water can be removed from it, which can cause you to get a little backed up.
Instead, opt for fresh fruit and vegetables, legumes, beans, and whole grains, which, providing you remain hydrated, should help keep things regular.
Try an abdominal massage
If you have long-term constipation, then an abdominal massage may help to train your bowel and lead to a reduction in symptoms. It can also help with muscle relaxation and contraction, which should help you pass stools more quickly.
There are various types of massage you can try, but we recommend to use one with professional equipment. If, however, you are pregnant, elderly, or have any long-term health issues, it is best to chat to a medical professional first.
Exercise more often
Lack of exercise can lead to symptoms of constipation, so if you want your bowels to start moving, you need to start moving too! Walking, running, swimming, and any other type of cardio will help to keep your digestive tract healthy and help you become more regular.
As little as 15 minutes a day can make a difference, so the sooner you begin, the sooner you should start feeling better.