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Constipation, a commonly overlooked issue, often goes unaddressed until it worsens, and people are hesitant to discuss it openly. Understanding the intricacies of constipation is crucial. The journey of food begins in the mouth, passes through the food pipe, reaches the stomach, traverses the small and large intestines, and is finally excreted as stool. In this article, we will explore five simple home remedies for curing constipation. By incorporating these tips into your daily routine, you can mitigate the occurrence of constipation to a significant extent.
The intestines play a vital role in our daily lives. Within our intestines resides a crucial type of bacteria called gut bacteria, which aids in proper digestion. As we consume food, it travels from the stomach to the intestines, encompassing both the small and large intestines. Nutrients are absorbed in the large intestine, while the remaining waste is eliminated as stool. Constipation affects individuals across all age groups, from young children to the elderly.
There are several effective home remedies to alleviate constipation. Let’s explore them:
1) Hydration: Drinking an ample amount of water is a well-known practice. It is recommended to consume a minimum of 6 to 8 glasses of water daily, with each glass containing 250ml. Opting for warm water can aid in digestion and facilitate a smoother digestive process.
2) Fruits: Including water-rich fruits in your diet can be beneficial. Seasonal fruits like watermelon and muskmelon, as well as citrus fruits such as oranges, are excellent choices. In the post-Covid era, there has been an increased focus on consuming vitamin C-rich foods like guava and berries, which possess anti-inflammatory properties. Additionally, incorporating water-rich fruits like cucumber and grapes into salads can contribute to hydration.
3) Vegetables: Vegetables are a rich source of both water and fiber. Fiber-rich vegetables like cabbage, lettuce, and spinach are highly recommended. Consuming green leafy vegetables two to three times a week promotes digestive health. Drumstick leaves, abundant in vitamins and minerals, are particularly beneficial for digestion. These simple home remedies can go a long way in alleviating constipation and promoting overall digestive health.
4) Reducing Starch Intake: To promote better digestion, it is advisable to limit the consumption of vegetables high in starch content. By reducing the intake of starchy vegetables to once or twice a week, you can regulate the digestion process and prevent sluggishness.
5) Incorporating Soaked Raisins and Nuts: In addition to the above, including overnight soaked dry raisins or nuts in your diet can be beneficial. Consuming 3 to 4 almonds, walnuts, or pistachios is recommended. However, moderation is key due to their high fat content. Having these on an empty stomach in the morning can significantly contribute to your overall health. Alternatively, you can opt for soaked dry prunes as well.
6) Ginger and Garlic for Improved Digestion: Turmeric, ginger, and garlic possess properties that enhance the digestion process and promote a healthy gut bacteria balance.
7) Help of Coffee or Tea: For individuals who regularly consume tea or coffee, it is worth noting that caffeine can stimulate peristalsis, which is the movement of the bowel during digestion. Enjoying a hot beverage can improve bowel movements and aid in the smooth elimination of waste from the colon. However, it is advisable to avoid consuming these beverages on an empty stomach. Instead, have them after consuming the overnight soaked raisins or nuts mentioned earlier.
8) Benefitting from Probiotics: Incorporating probiotics into your diet can help cultivate a healthy balance of beneficial bacteria in your gut. Yogurt is a rich source of probiotics, and consuming it as buttermilk can promote an improved digestive process.
Considering the prevalence of remote work, it is crucial to avoid leading a sedentary lifestyle. Scheduling regular physical activities such as walking, jogging, and exercise is highly recommended for maintaining good health.
All these recommendations utilize the natural resources available to us. If you find it challenging to consume an abundance of fruits and vegetables, you can incorporate them into salads or smoothies. It is advisable to avoid fruit juices as they lack the fiber content found in whole fruits and vegetables. Distributing your meals into three portions throughout the day, drinking 6 to 8 glasses of water, and including fruits, vegetables, nuts, and seeds in your diet are essential steps. Additionally, incorporating ginger and garlic paste, opting for lukewarm jeera water instead of plain water, and consuming curd or diluted curd can significantly contribute to improving your digestive system. These simple adjustments can effectively alleviate constipation-related issues.