The health of your gut is the most crucial aspect of your health. Each and every function in your body gets affected by the slightest disturbance and improvement in your gut.
Frequent constipation is so common that is now considered normal. You will find multiple articles online telling you that it is okay to empty your bowels up to once in 72 hours. But, please do not believe these.
A healthy individual should defecate once every 12-14 hours. Up to once a day is acceptable. Anything less than that calls for immediate attention.
Imagine keeping food out without any refrigeration. Now, would you really call this food fit for consumption after 10-12 hours being left outside? No right? So then how is ok for food to left inside your body for 2-3 days. Imagine the toxins you are exposing yourself to.
Now, how do you improve your bowel movements and get rid of this chronic constipation! First and foremost, identify the reason for this irregularity. Common reasons include:
Stress: You may notice a correlation here. If that is the case, ensure you manage your stress better. Try exercising, meditation, breathing or something else for this. But change is essential.
Inadequate Water Intake: Regularly drinking very little water can lead to Constipation. Drink half a glass of water every 20-30 minutes.
Disturbed Circadian Rhythm: If your lifestyle requires you to work until the wee hours of the night, you may find yourself facing digestive issues. If you cannot change your schedule ensure good nutrition and exercise to curb the impact on your health.
Lack of Dietary Fiber: With the increased dependence on packaged foods, most of us are now having a tough time meeting our fiber intake. Start small, include 1 bowl of salad once a day. This is only a start, but a good start!
Excessive Caffeine Intake: Explore herbal teas and tisanes. You may find a much better beverage for those crazy days.
Irregular Morning Routine and Poor Bowel Habits: The Human body does not need to look at the time to perform its chores. Try waking up around the same time every day and then follow the same set of activities. This will gradually form a habit and, if done right, you can say goodbye to your Constipation.
Excessive Sugar Intake: Excessive sugar tends to disturb the gut microflora leading to various digestive issues. Control the amount chocolates, beverages, fruit juices, desserts, etc you consume.
Medication: Iron supplements are notorious for disturbing the gut. But, these are not the only ones doing so. Make it a thumb rule to drink extra water whenever you are on medication unless the doctor mentions otherwise.
Once you know more, it is time for you to get a robust diet and lifestyle regime in place.
In terms of diet, here are certain foods that are good for relieving constipation:
Probiotics: Kanji, Kombucha, Kefir, Curd, Buttermilk, Pickled Ginger
Psyllium Husk: Add a spoon to water and eat immediately
Garden Cress Seeds: Soak them in water for 4-5 hours. Drink with 100 ml of chilled milk.
Pectin Rich Fruits: Apples, Oranges, Pears, Guava
Prunes, Dried Figs, Raisins
Green Leafy Vegetables: Fenugreek, Spinach, Amaranth
Green Chutney is excellent for overall digestion
Water: Drink at least half a glass of water every 20-25 minutes
Coconut Water is an excellent laxative
Ginger Lemon Tea with Honey
You should also make certain lifestyle changes. Refer to this article to improve your overall lifestyle - 25 Lifestyle Changes
Do all of this for 2-3 months and see the difference. You will feel lighter, more energetic, less moody and your hormones will be better as well. Diabetics benefit greatly from this as well. You will see your blood sugar levels stabilize.