Healthy elimination can only come from healthy digestion and if you have a healthy digestion, chances are, you are healthy. Although treatment depends on the cause, severity, and duration of the constipation, in most cases dietary changes will not only help relieve symptoms and but prevent recurrence.
It’s key to make sure you are getting enough fiber into your diet. The American Dietetic Association recommends that we consume 20 to 35 grams of fiber each day. Remember fiber is your friend. Spread your high-fiber foods throughout the day so it works better on your bowels.
As always, drink enough water as increasing fluid intake is all some need to get the bowels moving and keep them regular. There are some herbal teas that can help such as Smooth Move, Licorice, Yogi Get Regular, and Good Earth Laxative Tea. However, you should not rely solely on teas as teas such as Senna tea can be harmful to the large intestine. Peter Gillham’s Natural Calm which has magnesium is also recommended.
Some notice constipation when they change their diet. It is very common when people increase their protein to help loose weight, but this is not healthy on our system and can really plug you up. If you choose to increase your animal protein, make sure you also increase your fiber.
It’s not healthy to rely on fiber pills such as Metamucil as most of these type of have unhealthy ingredients added. A wiser choice would be to take supplements. Psyllium Husk and Cascara Sagrada are a herbal supplement that acts as a natural laxative. Psyllium is often recommended by physicians to help soften stool and reduce the pain associated with hemorrhoids. Psyllium Husk comes in powder and capsules but some find it hard to take the powder because it thickens quickly and turns into a light gel when consuming. You can help this by mixing with a little more water and adding some lemon juice. Psyllium also has the additional advantages over other sources of fiber of reducing flatulence and bloating. Also, those who take Magnesium and Epsom salt swear by their results.
Usually constipation can be relieved by simply changing your diet and increasing your exercise routine. Regular physical exercise is also important for maintaining proper bowel movements. Those who walk 20 to 30 minutes daily find keep constipation under control. Whenever a significant or prolonged change in bowel habits occurs, see your doctor.