Home remedies for constipation, nutrition and exercise

The most common cause of constipation is malnutrition, inadequate water intake and sedentary lifestyle. Less often, the stool is delayed by medications and diseases of the digestive system. Sooner or later, every person faces this problem. Help to relieve the condition can home remedies for constipation.

In addition to recipes taken from traditional medicine, it is necessary to make adjustments in their lives. It is the desire for a healthy lifestyle and natural remedies that together help to prevent and eliminate the problem. But to treat constipation at home can be provided that the problem of stool retention is not chronic and the patient does not suffer from this. Otherwise, consult a doctor.

How to get rid of constipation at home?

Home remedies for constipation will be more effective if you use them in a complex.

More water

Insufficient water content in the body exacerbates the problem of constipation. In this case, the feces become more dense and dry, which prevents their normal progression along the thick intestine. Therefore, it is important to establish a drinking regime as soon as possible.

For men, there will be 13 glasses of pure non-carbonated water per day( approximately 3 liters).In women, the figure will be more modest - 9 glasses.

But all the efforts will go wrong if you do not minimize caffeine and alcohol in your diet, as they are strong diuretics that dehydrate the body. If this is not done, the problem of constipation will only worsen.

As for other beverages, juices, herbal teas and broths are also additional sources of liquid, but replacing them with a partially daily volume of water would be wrong. It is worth noting that apple and pear juices have a mild laxative effect, so they can safely be called easy home remedies for constipation.

More Fiber

Vegetable fiber is a natural laxative. It does not dissolve in water and does not undergo aggressive digestive juices. Facing the colon, cellulose begins to absorb water, increasing in volume. As a result, the walls of the intestines are under pressure, which naturally stimulates its work, and the feces begin to move more actively towards the exit.

But to use fiber as an effective remedy for constipation in the home you need with the mind. If you start taking it dramatically and in unlimited quantities, the patient will not be relieved, on the contrary - he will have diarrhea, flatulence and vomiting.

Experts are sure that the daily rate of plant fiber should not exceed 30 grams. It is proved that the intake of fiber reduces the time of finding food and medicines in the digestive system.

Foods fortified with fiber:

• grapes and apples with peel;
• carrots, spinach, artichokes, cabbage, broccoli;
• all beans - peas, beans, chickpeas, lentils;
• brown rice, whole grains( barley, oats) and coarse bread;Pumpkin seeds, walnuts, almonds.
• .

Food supplements

In pharmacies and health food departments, you can buy ready-made supplements in the form of capsules, tea, powders and tablets. Despite the fact that these products are of vegetable origin, they must be taken strictly according to instructions.

Consider some of them:

1. Flax seed, often used as an effective remedy for constipation at home, is enriched with omega-3 fatty acids. This substance actively struggles with digestive disorders, namely diarrhea and constipation. The seed of flax can be added directly to the finished porridge or yogurt. It is undesirable to take it to persons with problems with intestinal permeability, blood clotting disorders, and hypertension. Also, this supplement is contraindicated for pregnant and lactating mothers.
2. Cascara of Sagrada. Another dietary supplement containing a buckthorn or dried bark of a jester. Laxative effect is achieved due to the enzymes of buckthorn, which strengthen the motility of the intestine. An additional bonus is the ability of this additive to food to eliminate putrefactive processes in the gut, to have antihelminthic and anti-inflammatory effects. The drug should be taken before bedtime, as this is a rather rapid means of constipation for reception at home - it gives results after 8 hours after use.

Oils

The most popular, perhaps, is castor. With its help, it is possible to stimulate the peristalsis of the large intestine at home. The effect of this oil is observed after 2-7 hours.

Castor oil is a safe home remedy for constipation, but it is impossible to increase its recommended dose. Contraindicated in its use in pregnant women and children under 3 years, as well as with intestinal obstruction.

Magnesium

Magnesium preparations are effective against constipation. This microelement increases the volume of feces and speeds up their transport through the intestines.

Magnesium is abundant in beans and broccoli, but it can also be obtained from the following preparations:

• Magnesia or magnesium sulfate is a popular remedy for constipation in the home. Sold in the form of powder. To prepare a laxative solution, 10-30 g of Magnesia is stirred in a glass of water, after which it is drunk at a salvo.
• Magnesium citrate is released in the form of a suspension and in tablets.
• Magnesium hydroxide or milk of magnesia.

All listed products are highly effective for constipation.

Herbs with a laxative effect

Individual plants may prove to be effective agents for constipation for home use. But you can not abuse them, because it's not safe. It is recommended to use herbs as a last resort, if the above-described methods for eliminating stool delay proved ineffective.

Among herbs, one can distinguish senna and bark of buckthorn.

Senna is rich in sennozoids - substances that moisturize the intestinal mucosa, thereby accelerating and facilitating the process of defecation. The effect after taking senna may occur after 6 hours. Also senna can be purchased in the form of tablets and suspensions( Senad, Glaxenna, etc.)

The buckthorn bark is used less frequently with constipation. This home remedy for constipation in adults, take it to children under 12 years of age, breastfeeding and pregnant women is not recommended.

Constipation exercises

All exercises should preferably be performed in the morning, before the first meal. Before the gym, immediately after awakening, you should drink a glass of cool water, you can with the addition of lemon juice and a teaspoon of honey.

Exercises aimed at eliminating problems with stools, effectively affect the intestinal motility, strengthen and develop the muscle corset, help in the timely removal of gases and defecation.

Here are some of them:

1. In the standing position, take a breath and push your stomach out as much as possible. After this, together with the exhalation, the stomach is drawn into itself. After a few seconds, repeat the exercise. Having made three approaches, you need to strain, as if you want to empty the intestines, then repeat the exercise 10 more times.
2. In standing position take turns to raise your legs, pressing them with your bent knee to the abdominal wall. For each leg do 10 repetitions.
3. In the standing position, one leg is bent at the knee and, with hands, pull it to the stomach. In this position, you need to stand exactly as long as it will turn out. Then do the exercise on the other leg.
4. In the supine position on the back, bend and lift both legs, trying to spread the knees to the sides as wide as possible. Repeat 10 times.
5. In the supine position on the back, bend the legs in the knees and alternately pull them to the chest. Do not forcefully press on the abdomen, sudden movements and excessive pressure on the digestive system can not be made. Repeat for each leg 10 times.
6. A well-known exercise "bicycle" is also effective in the fight against constipation. Lie on your back, raise your legs and make them movements that mimic the ride on this two-wheeled vehicle for at least 2 minutes.
7. Lie on the side, head back with your hand. Do the lifting of the foot as high as possible, at right angles to the body. After 15 mahov change the position of the body - lie down on the other side and repeat the same for the other leg.
8. Sit on a flat surface, stretch out your legs in front of you. Body body and hands to reach forward, trying to touch your feet. Repeat at least 5 times. You can not make sudden movements, perform the exercise slowly and smoothly.
9. Perform well-known to everyone squats at least 10 times - this is also a good tool for getting rid of constipation at home.
10. Make left-right inclines and turn the body in different directions. This exercise also activates intestinal peristalsis.

An effective means of constipation at home in adults and children is breathing exercises. It is based on the development of special diaphragmatic breathing. It is recommended to combine breathing exercises with physical exercises, in this case the effect from them will be more noticeable.

Diaphragmatic breathing is best to learn in the supine position:

1. Put the palm on the stomach and inhale so deeply that it is pulled up to the spine.
2. Make an exhalation, as if working a stomach so that it stretches upward with maximum force, while the palm needs to control the motor activity of the abdominal wall.
3. Hardly the palm is below the diaphragm, you need to take a deep breath again and, as soon as the arm rises with the stomach, breathe out deeply.

This is the diaphragmatic breathing, which must be brought to automaticity in the supine position, and then standing and sitting.

Having mastered the technique of respiratory gymnastics, it should be used regularly, in the form of an independent complex or during physical exercises from constipation.

What can not be done?

It is undesirable to engage in self-medication and take laxatives unreasonably often, as this can lead to dependence. If the problem has become chronic, then home remedies for constipation should be put aside and consult a doctor. The specialist will help to find out the cause of the disease and prescribe the tactics of treatment.

You can not suppress the body's urge to defecate. Certainly, sometimes there are situations when there is no possibility to use the toilet outside the house, but it is necessary to try to avoid such cases. For example, do not disdain the public toilet. Frequent ignoring of urges "in large", the desire to endure to the house leads to persistent disruption of the intestine.

Do not exercise self-medication if problems with stools are accompanied by abdominal pain, intestinal bleeding, fever and nausea - in this case, it is a serious illness, the treatment of which must be entrusted to the doctor.

Constipation is the most common digestive tract disorder, which is more often the result of a sedentary lifestyle and unhealthy diet. If you adjust these aspects, the problem of stool delay can be solved independently, using home remedies for constipation.

In other cases it is recommended not to delay referring to a specialist, as the causes of the disease can be clinical, and you will not be able to do without medical help in this case.

Author: Olga Rogozhkina, doctor,
specially for Moizhivot.ru

Useful video about exercises that can be performed with constipation