It is normal to experience 1-3 bowel movements per day. It is also normal to have it once every two days, but if you go only once 3 to 4 days, you are probably suffering from constipation. Constipation doesn’t only affect your bowel movement, it may also cause pain. If you often suffer from constipation, you may actually be at higher risk of colorectal cancer and enlarged hemorrhoids. What’s the secret to getting your bowl movement going regularly without pharmaceutical laxatives?
How To Relieve Constipation Naturally
1. Drink Warm Lemon Water
Just squeeze a lemon in a glass of warm water and drink it every morning (1). Lemon contains citric acid that helps remove toxins, and loosen up undigested foods that may be stuck to the colon walls.
2. Eat More Healthy Oil
Healthy oil will help move food within the colon (2). If you take it on a regular basis, it will also help prevent constipation by softening stool. Just drink 1 tbsp of organic extra-virgin olive oil on empty stomach upon waking up. You can also add more healthy fats like nuts, seeds, coconut oil and avocado.
3. Eat Foods Containing Insoluble Fiber
If waste gets accumulated in your colon, it can lead to hard stools and constipation (3). Eating insoluble fiber from fruits and veggies will work to keep your intestines clean since it doesn’t absorb liquid or become sticky. The fiber also bulks up your stool to help you evacuate more regularly.
4. Stay Hydrated
Drink water regularly to improve digestion and regulate bowel movement (4). It is recommended to have a glass of water half an hour before taking your meals. You should also repeat the process an hour after the meal. Staying hydrated will also help improve nutrient absorption.
5. Get moving
Exercise is essential for regular bowel movements because it decreases the time it takes food to move through the large intestine (5). Aerobic exercise (like running, cycling and walking) also accelerates your breathing and heart rate, which helps to stimulate the natural contraction of intestinal muscles. In fact, Web MD lists inactivity as one of the key risk factors for constipation.
Constipation occurs so often that most people don’t take it seriously. Just because it’s common, doesn’t mean that you should let it interfere with your everyday life.
It’s always worth fixing a health problem, no matter how mild. Just remember that if you treat your body right, it’ll reward you with a long, happy life!
sources:
[1]https://www.cancer.org/treatment/treatmentsandsideeffects/physicalsideeffects/dealingwithsymptomsathome/caring-for-the-patient-with-cancer-at-home-constipation
[2]https://www.ncbi.nlm.nih.gov/pubmed/25238699
[3]https://www.oncologynutrition.org/erfc/eating-well-when-unwell/constipation-diarrhea-and-fiber/
[4]https://www.ncbi.nlm.nih.gov/pubmed/14681719
[5]https://www.webmd.com/digestive-disorders/exercise-curing-constipation-via-movement