It would be surprising to know that not everyone has the same bowel movement and not necessarily you should have a daily bowel movement. As per the study, a person going 3 times a day or 3 times a week, both are considered to be normal. Lesser than this is termed constipation. Yes, the reality is that the frequency depends on person to person.
Did you know? As per the recent survey done in 2018, 22% of Indian adults suffer from constipation.
It was also observed that constipation now is just not an elderly problem, but occurs among middle-aged and young aged population too.
Here are the most common causes of constipation:
| Top Causes of Constipation |
| Eating foods or having a diet that is low in fibre |
| Not consuming sufficient water during the day |
| Experiencing a change in routine such as meal time changes, travelling, sleep time changes |
| Consuming a lot of milk or dairy products |
| Not going to the toilet despite having the urge |
| Poor stress management |
| Medications like painkillers, anti-inflammatory drugs, antidepressants, iron supplements |
| Medical conditions like thyroid issues, diabetes, IBS, lazy bowel syndrome, an obstruction in the digestive tract, fistulas and pregnancy |
Constipation is defined as passing hard, dry stools for not more than three bowel movements a week. Or in simple words, any decrease in the frequency or consistency that’s out of your regular norm can be a sign of constipation.
Constipation may sound like a very simple problem to tackle, but for a person suffering is a highly uncomfortable time. Due to constipation, there may be loss of appetite, bloating, stomach ache, irritability and thus it is very important to follow these 7 easy home remedies to cure constipation.
Apart from the frequency of bowel movements, here are a few other signs to watch for to know if you are constipated:
| Signs of Constipation |
| Less than 3 bowel movements in a week |
| When you do have a bowel movement, the stools are hard and dry |
| Experiencing pain or difficulty in passing stools, needing to exert more effort |
| Stomach aches and cramps |
| Nausea, bloating and feeling full |
| Not emptying completely even when you do have a bowel movement |
Castor oil is considered to be the natural laxative to treat constipation. It is an age-old remedy, but scientists have now shown interest in the exact mechanism of how it works. It is been discovered that castor oil contains the main fatty acid called ricinoleic acid, which binds to the smooth muscle cells of the intestinal walls and this causes the muscle to contract and leads to the passing of the stool smoothly. One of the studies has also confirmed castor oil benefits in treating chronic constipation among adults. The normal dosage to treat constipation is observed to be between 10 – 15 ml, but we strongly advise you to seek your doctor for any medical advice.
Read more about: 8 Simple Health Benefits of Almond Oil That You Should Know!
Water is one of the simple remedies for many of our ailments. One should drink water regularly to keep running your bowel perfectly all right. Water helps with the proper digestion process and also helps with muscle movement. And many times, due to weather changes dehydration can happen and that can be one of the major causes of constipation. Drinking lukewarm water can help you keep your bowel movements work and help pass stools smoothly.
Grab a cup of coffee when you are down with constipation. Coffee is shown to stimulate your colon and help make your trip to the bathroom a successful one. One coffee in the morning can help relieve the pressure. Coffee again is a diuretic, so do not forget to sip in water between regular intervals to avoid dehydration.
It is the quickest and oldest remedy to cure any digestion problems. The baking soda usually pops out the air bubbles trapped which might cause bloating and gas. It is also used to reduce the acidic environment in the stomach to allow the waste byproducts to pass through the digestive system.
This remedy can act as an immediate relief or even help in the long run to prevent constipation. Fibre is the part of the plant material which you cannot digest. It can both provide bulk and softness to the stool. Soluble fibre can help absorb water and binds with fatty acids and forms a gel, this results in softer stools; whereas insoluble fibre does not dissolve in water, thus providing bulk and moisture to the stool. It is recommended to consume a minimum of 20 – 25gms of fibre every day to cure and prevent constipation. For instant relief, mix 1 tablespoon of isabgol (also known as psyllium husk) in lukewarm water and drink first thing in the morning.
Molasses, especially blackstrap molasses are useful to provide instant relief to constipation. 1 tablespoon of blackstrap molasses taken just before bed can help relieve constipation by morning. Blackstrap molasses are nothing, but concentrated molasses with a good amount of vitamins and minerals especially magnesium. Magnesium is a very well-known supplement used for treating constipation. It is known to relax your bowels and pulls water from the intestine. This helps soften your stool and makes it easier to pass it through your colon.
Usually, people suffering from constipation may lack the proper balance of bacteria in their digestive system. Probiotics are friendly bacteria that are known to help improve the digestive system and thus relieve constipation. Include 1 capsule of 10bn of probiotics supplement every day or include 2 cups of homemade curd in your daily diet. This can help to eliminate stools faster and without causing much pain. It will also reduce the digestive transit time.
Exercise can help better the various symptoms of constipation. Having a sedentary lifestyle can increase the chances of experiencing constipation so doctors suggest exercising in order to keep the stool moving. In the first instance, try out some light exercising activities like swimming, jogging or even bicycling to see if it helps. Going overboard with exercising can, on the flip side, cause more constipation.
You can surely try out the aforementioned solutions and ways to better your state if and when suffering from constipation. However, in order to make sure it stays away on a more permanent basis, try out some of the following tips and incorporate them into your daily schedule to see a massive change:
Suffering from chronic constipation can seriously affect your mental peace and also your day-to-day living. If after home remedies and basic treatment, the problem still persists after a week, it would be best advised to visit your doctor. Moreover, if constipation is accompanied by symptoms like dizziness, fatigue, and cramps, immediately go to a doctor.
Constipation seems to be a simple problem, but if not taken care of – it can affect your quality of life. Follow these home remedies under your family or doctor’s guidance and get yourself free from the chain of constipation. Moreover, constipation can sometimes have serious underlying causes like bowel obstructions, metabolic disorders, pelvic prolapse or even colon cancer. Therefore, it should not be ignored under any circumstances.
While home remedies involving ayurvedic and naturopathic forms of treatment may not provide instant relief, they are a long-term solution to problems related to constipation. If left untreated, constipation can cause serious health problems like Hameorroids, Faecal impaction and bowel incontinence. With the help of the aforementioned home remedies, you can commence home treatment for constipation to prevent its serious health implications.
Read more about: 10 Best Foods For A Healthy Gut System.
Q1. What are the possible causes of constipation?
Ans: Some possible causes of constipation are as follows:
Q2. Can fennel seeds help to relieve constipation symptoms?
Ans: Yes, having fennel seed infused tea or having water in which ground fennel seed has been kept or boiled can help soothe your digestive tract and stimulate bowel movement.
Q3. Are there certain foods that can aggravate symptoms of constipation?
Ans: Yes, there are certain foods that make you prone to developing constipation. However, this can vary from individual to individual. These are:
Disclaimer: The information provided here is for educational/awareness purposes only and is not intended to be a substitute for medical treatment by a healthcare professional and should not be relied upon to diagnose or treat any medical condition. The reader should consult a registered medical practitioner to determine the appropriateness of the information and before consuming any medication. PharmEasy does not provide any guarantee or warranty (express or implied) regarding the accuracy, adequacy, completeness, legality, reliability or usefulness of the information; and disclaims any liability arising thereof.
Links and product recommendations in the information provided here are advertisements of third-party products available on the website. PharmEasy does not make any representation on the accuracy or suitability of such products/services. Advertisements do not influence the editorial decisions or content. The information in this blog is subject to change without notice. The authors and administrators reserve the right to modify, add, or remove content without notification. It is your responsibility to review this disclaimer regularly for any changes.
