Regular painful defecation is not a pleasant experience and this mainly arises due to constipation. Constipation is a common bowel disorder that can affect anybody irrespective of age and sex. Pregnancy is one of the vital causes of constipation in women, which subsides naturally after delivery.
Menopausal women often suffer from constipation due to hypothyroidism. In most cases, constipation can be treated easily by making some minor adjustments in lifestyle and diet. Those suffering from acute constipation should give special attention to prevent serious complications like hemorrhoids, anal fissures and prolapsed rectum.
It is better to treat the symptoms of constipation at the earliest before it turns chronic. Defecating less than three times a week clearly indicates constipation. Formation of hard stools in the rectum causes pain during defecation. Bloating and a feeling of indisposition persist throughout the day posing enough difficulties.
Tips To Stop Constipation
Symptoms of constipation are often not serious and you can treat them through simple remedies. Your treatment should be focused at normalizing the functioning of the colon to facilitate smooth defecation.
Keep Yourself Hydrated
Drink at least 7-8 glasses of water daily to stop constipation. Dehydration is one of the important causes of constipation. Sufficient amount of water intake is very essential for normal bowel movement. Tea, coffee and other beverages should not be considered as a substitute for water.
The caffeinated beverages may worsen the condition. Water helps in softening the stools and aids in smooth defecation. Unsweetened fruit juices are also beneficial to treat this disorder. Drinking a mixture of aloe vera and apple juices is one of the best remedies to stop constipation.
Add More Fiber To Your Diet
Food rich in fiber increases the bulk of your intake without adding extra calories. Fresh green leafy vegetables and fruits are the best options that help to cure constipation permanently. Fibrous foods contain soluble and insoluble fibers, which aid in normal bowel movement.
The soluble fiber retains water in the stool preventing its hardening while the insoluble fiber adds to the bulk of the stool. Apples, pears, berries, ripe mangoes, broccoli, spinach, cabbage, beans, carrots, oats, whole grains, almonds and walnuts are some constipation preventing foods that you should consider. Eat less of red meat and poultry. You can also have Psylluim husk to increase the bulk and water content of your stool.
Eliminate Junk And Fried Food
Junk and fried foods are often the main culprits behind constipation. We often reach out for these food items to satisfy our hunger pangs and end up in developing this painful bowel disorder. You should avoid processed and canned food items as well.
These food items hamper your digestive function, which ultimately leads to constipation. Eliminate these food items totally from your diet. Reach out for whole grain crackers, fruits and nuts as snacks .
Include Enough Vitamin B And Vitamin C In Your Diet
Deficiency of Vitamin B and C may lead to constipation. These water soluble vitamins are abundant in vegetables and fruits. Take citrus fruits (enriched in Vitamin C) like guava, oranges and grapes daily.
Excessive amounts of these fruits may cause loose stools; therefore, be cautious about the amount of intake. You will find enough Vitamin B1 in soybeans, wheat germ, whole grains and apricots. Vitamin B9 or Folic acid is abundant in green leafy vegetables.
Take Up Physical Exercises
Regular physical exercises can cure constipation forever. Devote 25-30 minutes daily for your physical workouts.
Brisk walking, light jogging and practicing special yoga postures promote your digestive functions and help in easy defecation. Physical workouts strengthen your colon muscles enabling smooth bowel movements.
Develop Regular Toilet Habits
This is another important habit that will provide you a permanent relief from constipation. Go to the toilet every morning after getting out of the bed even if you do not feel the urge to defecate. Be patient and give some time to defecate.
Drink a glass of water before going to the toilet for better results. Regular toilet habits develop the reflex of bowel movement enabling painless defecation.
Defecate When You Feel The Urge
Never hold back your urge of defecation. You should empty your bowel as soon as you feel the urge. Suppressing the natural bowel movement frequently often leads to constipation.
Never be in a hurry while defecating but take your time and empty your bowel in a relaxed manner.