Constipation is one of the most common digestive complaints among women in the United States. The normal frequency of bowel movements varies widely from person to person, from once or more a day to three times a week.
In most cases women get constipated when they do not maintain healthy diet and nutrition. When you eat excessive fried foods, fast food, meats, or you don’t consume enough water, you will find yourself more prone to being constipated.
There are many solutions for women constipation depending on age (reproductive period, menopause), constipation cause, health conditions (pregnancy, menstrual cycle, dysfunctions), etc. But for today it is recognized that constipation natural remedies are the best – safe, cheap, easy to implement and effective. Special attention should be paid to constipation during pregnancy.
MOST EFFECTIVE CONSTIPATION NATURAL REMEDIES
Constipation natural remedies
Several home remedies can be very effective for constipation. There are many that you can try out, as they won’t all work for you the same. Just remember that exercise and keeping a well balanced diet is very important at relieving constipation.
Try to consume 20-35 g of fibre every day, especially from beans, whole grains, bran, fresh and dried fruits and vegetables.
– wheat bran, brown rice or whole grain bread;
– prunes and figs can with breakfast or with snacks;
– one teaspoon of ground flaxseeds over any meal;
– fiber supplements with any food (psyllium husk supplements such as Metamucil).
Important to know – be sure to drink enough water otherwise fiber can have the opposite effect and be constipating. Drink eight glasses of water daily, fruit and vegetable juice or clear soups.
Fruits and vegetables
Fruits and vegetables are crucial in relieving the constipation. Especially high in fiber are apples with skin, apricots, blackberries, peaches, prunes, raspberries, cabbage, raw carrots, beets, broccoli, and Brussels sprouts.
– one apple at least two hours after dinner;
– prunes, apricots, pears, grapes, papaya, and drink orange juice. Try eating 3 prunes and 3 apricots in the morning and at night;
– at least three raw, uncooked fruits a day;
– two raw, small beets in the morning;
– one or two tablespoons of flaxseed with a lot of water right after lunch or dinner;
– fresh garlic taken every day can relieve constipation (whether the garlic is cooked or raw).
Beans, whole grains, nuts and seeds
Foods from the bean list, whole grains and nuts list also help relieve constipation. Try kidney and lima beans, oatmeal, sprouted whole grain breads and cereals, almonds, peanuts, walnuts, sesame and sunflower seeds.
– one handful raw, unsalted sunflower seeds daily as they have been known to promote regular movements;
– add unprocessed bran into your favorite cereal in the morning. Start with adding just 1 teaspoon and work your way up to 2 tablespoons each morning
Probiotics – Yogurt
The beneficial organisms in probiotic foods help you properly digest what you eat and protect you from colon and bowel diseases. Unlike cheese and milk, low-fat yogurt doesn’t constipate. And it provides the calcium you need to reduce your risk of developing colon cancer. The probiotic drink resulted in significant improvement in severity of constipation and stool consistency.
Making sure you drink enough fluids such as water may help some people with constipation. Fluids make bowel movements softer and easier to pass. Getting enough healthy fluids is essential for relieving constipation. But when you increase fiber intake, your water intake needs to increase too. Drink at least eight glasses a day – this is beneficial for digesting and dissolving the nutrients.
Remember – alcohol, coffee and cola drinks can be dehydrating.
– drink a litter of warm water and walk around for a few minutes early in the morning;
– drink one glass of warm milk before bed;
– drink lemon juice mixed with warm water 2-3 times a day or drink prune juice 2-3 times a day;
– add caster oil to a glass of warm milk;
– soak 50 grams of cassia pulp in water overnight and drink with 25 added grams of water in the morning;
– mix 1 cup of tomato juice, 1/4 cup of carrot juice, and 1/2 cup of sauerkraut juice and drink;
– mix 1/2 cup of olive oil and a 1/2 cup of orange juice.
Stimulant – Laxatives
Many herbal laxatives and “dieter’s teas” are called stimulant laxatives, or anthranoid laxatives. They include following herbs – Cascara sagrada, Rhubarb, Aloe, Senna, Buckthorn.
They should not be used for longer than a week unless under medical supervision. Prolonged use may cause the bowels to lose the ability to move on their own, and has been linked to chronic diarrhea, potassium depletion leading to muscle weakness and potentially dangerous irregular heart rhythms, and kidney or liver impairment.
Laxative products include almonds, avocados, dates, figs, flax-seed, grapes, prunes, pineapple, papaya, soybeans and walnuts.
– escarole and Spanish onions are great natural laxatives that should be eaten raw in order to obtain the most benefit;
– bael fruit when eaten raw is a natural laxative, cleaning and toning the intestines;
– okra and raw spinach can act as mild laxatives;
– raw sauerkraut contains good bacteria that will aid in digestion and act as a laxative;
– olive oil is a natural laxative – take one tablespoon of extra virgin olive oil in the morning and one after dinner.
Biofeedback therapy may help people with constipation resulting from pelvic floor dysfunction, a condition in which the pelvic floor muscles do not function properly. It occur as a result of conditions such as obesity, an enlarged prostate, or after childbirth.
Biofeedback therapists teach how to better coordinate muscles used to defecate. Approximately 70% of people have improved symptoms after biofeedback training. It is noted that benefits appeared to last at least two years.
A deficiency of the mineral magnesium may contribute to constipation. Magnesium is found naturally in foods such as green leafy vegetables, nuts, seeds, and whole grains. Magnesium can be taken as a supplement.
Magnesium is needed for normal muscle function, including intestinal muscles.
Aloe Vera Juice
Aloe Vera juice has a gentle, soothing effect on the bowel and is particularly good for people who have chronic constipation.
– take one or two teaspoons of aloe gel twice a day;
– take a tablespoon of commercially extracted juice twice a day.
Honey is a very mild laxative. Remember that honey is high in calories so use it as an occasional treatment for relief rather than as a preventative.
– add extra sugar to some honey and a glass of milk and drink it twice a day;
– mix one tablespoon with warm water and drink three times per day;
– mix half a tablespoon of honey with half a tablespoon of blackstrap molasses.
Pregnancy is full of uncomfortable physical changes and constipation is undoubtedly one of them. During pregnancy many women suffer from constipation. Almost every pregnant woman suffer from some form of…
Disclaimer: It is strongly recommended to consult your doctor for professional advice. Above mentioned information and recommendations are just general and should be adapted to each person according to personal health indicators and status.