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It’s no joke. Constipation makes it difficult and painful to pass stools.
Constipation affects most of us at some stage of our lives. It commonly strikes during the chilly winter season, when it’s too cold to exercise outdoors.
These tips can help you become regular and pass stools without discomfort every day.
#1 – Elevate your knees.
Stated in simpler terms: we should squat to poop.
Although it may seem strange to you, this is the way the human body was designed to function.
#2 – Eat lots of fiber.
To avoid constipation, it is essential to consume plenty of fiber-rich foods every day. Start your day with a bowl full of raisin bran, or bran flakes, soaked in milk.
Fiber helps to make the stool bulky and soft, and stimulates bowel movement. Foods that pack plenty of fiber include peas, lentils, whole-grain bread, apples, raspberries, bananas, cauliflower, and carrots.
When you first increase your fiber intake, you will likely experience symptoms like bloating and gas. These side effects go away after a few days.
Apart from fiber-rich foods, you can also try supplements like Metamucil for constipation relief. Increase your water intake to maximize the benefits of increasing fiber intake.
#3 – Drink lots of water.
Health experts recommend drinking 8-10 glasses of water every day. Liquids help to make the stool softer and bulkier, enabling you to pass it out easily.
#4 – Exercise more.
If you’re injured, bed-ridden, or unable to walk, you may experience constipation — because a lack of exercise can cause this condition.
As long as you’re healthy, you should allot time for regular exercise because this facilitates bowel movements. Practice simple aerobic exercises like swimming or jogging for about half an hour, 3 times a week.
Again, make sure you drink plenty of water to prevent dehydration.
Other Ways To Get Constipation Relief
- Avoid Using Laxatives For a Prolonged Period Of Time
- Try The Thunderbolt Yoga Posture After Meals
- Limit Your Intake Of Foods High In Fats And Sugar
- Relaxation Techniques To Beat Stress
- Do Not Force Stools To Avoid Piles (Hemorrhoids)
- Browse Constipation Remedies on Amazon
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