“Potty problems” are something that we avoid
in our everyday conversations. While you may be more than willing to share how
much your sore throat is torturing you, rarely do you go into the office and
announce that you have not pooped in five days. However, constipation is not
something to be embarrassed about, and if you have had it (and we all have) then
you should understand that it is not a laughing matter, in fact, it can be (downright)
debilitating. Before running to the drugstore for a quick-fix laxative (which
often worsens the problem), try some simple home remedies to relieve your
discomfort, and keep it from coming back.
1. Oil…it gets more than cars
running:
Pure olive oil is more than just a healthy
and tasty fat: it can also help to relieve constipation. It is not surprising,
really, when you consider what olive oil’s texture and consistency is like. It
is practically the poster child for constipation home remedies. It stimulates
your digestive system, which helps to get things moving through your colon, and
when taken regularly – it can prevent constipation as well.
You will need: One tablespoon
of olive oil; one teaspoon of lemon juice (optional).
Directions
In the morning consume one tablespoon of olive oil. It works best on an empty
stomach, so have it before you eat anything else. If you forget, wait until
later when you have not eaten for a while. You can mix it with a little bit of
lemon juice if you like to lighten the flavour (lemon juice also acts as a natural
aid for constipation.)
2. Freshen up from the inside out:
Did you ever think your stomach might
appreciate the scent of a fresh lemon, as much as, your nose? The citric acid
in lemon juice acts as a stimulant for your digestive system, and can also help
flush out toxins and undigested material that may have built up along the walls
of the colon. Mixing the juice with water does not only lessen the intensity of
the lemon flavour, but helps get you the fluids you need to get everything
moving normally again.
3. Molasses makes the world go
‘round:
Blackstrap molasses has been a sweet saviour
for more than a few sufferers of constipation, be it chronic or occasional. The
reason blackstrap molasses works so well is because of how it is made. Regular
molasses is essentially pure sugar-cane juice boiled to concentrate and
crystallise the sugar. The third boiling results in blackstrap molasses, which
is crystallised, but contains significant amounts of vitamins and minerals (specifically
magnesium) which is what helps the constipation. It is natural, tasty.
You will need: One teaspoon of
blackstrap molasses – warm water or tea (optional).
Directions
you should consume one teaspoon of blackstrap molasses. Start slow and small
here – if you do not like the flavour of molasses, you can add it to a cup of
warm water or tea to dilute the taste. If you find that a teaspoon has not been
effective, you can go as high as 1-2 tablespoons, but try less at first.
4. Coffee is our friend
(sometimes):
A lot of people love their morning coffee,
but it does more than just give off heavenly aromas and help you perk up.
Caffeine is a natural stimulant for the digestive system, so indulging in a cup
of it will help get you up and running in more ways than one. 1-2 cups is fine,
but make sure you do not overdo it – too much can actually have the opposite
effect. Coffee is a diuretic and makes you urinate more frequently, and if you
drink it in excess, it can cause constipation by dehydrating your body and
drawing out water that would normally soften your stool.
5. Get moving:
If you want stuff to move through your body,
you need to move too! Our lifestyle these days not only involves dietary
changes that increase constipation, but we are often sitting much more than we
are active. While there is not an exact scientific reason as to why lack of
exercise is linked with getting clogged up, we can assume that moving the body
helps get the smooth muscle in the colon moving as well. Keep in mind, however,
that you should wait an hour after big meals before exercising.
6. Go natural (aka fibre, fibre,
and more fibre):
You will hear people talk a lot about how a
natural diet helps to relieve and prevent constipation. An overall (healthy
diet) just improves everything, and our bodies know how to process fruits,
veggies, grains and roughage more than the refined or artificial foods that do not
pass as easily. To get more specific, natural foods tend to contain boatloads
of fibre – that magical word that signifies the end of toilet suffrage. In
short, fibre is a material that cannot be digested, and it acts like a sponge.
It draws water from its surroundings, making it swell, which softens stool and
adds bulk to it, which in turn helps it pass. Like coffee, some kinds of fibre
(like beans) can contribute to constipation, so always drink plenty of water.
Some good fibre-filled foods include:
Source: Google.
Beans; Apricots; Whole grain bread; Berries; Broccoli;
Plums; pears; apples; nuts; and Potatoes (skip the fries though).
7. Get some FLAXitive
Flaxseed oil is a pretty simple home remedy
for constipation. It sort of coats the walls of the intestine, as well as,
stools and increases the number of bowel movements that one has. Enjoying your
oil with orange juice is a double whammy when it comes to constipation, since
oranges have a good amount of fibre in them (make sure you get orange juice
with pulp, which is what has most of the fibre).
You will need: One glass of
orange juice with pulp (8 oz.) and one tablespoon of flaxseed oil.
Directions
Mix one tablespoon of flaxseed oil with one glass of orange juice. Drink as
needed, but give it time (of up to 5 hours) to start working so you do not
overdo it.
8. Aloe – it has benefits
Aloe is known to soothe minor cuts and burns,
but it can also soothe your tummy. It is best to use pure Aloe Vera gel from
the plant. The gel straight from the plant is more concentrated than commercial
aloe juice so do not use more than 2 tablespoons.
You will need: Two tablespoons
of pure aloe gel or one cup of Aloe Vera juice.
Directions
Mix two tablespoons of pure gel with fruit juice and drink in the morning, or
drink one cup of Aloe Vera juice as needed.
9. Establish a routine
Potty schedules are not just for puppies,
they are a great way to relieve and prevent constipation in humans too.
Regulating the timing of when you go to the bathroom will regulate your bowel
movements as well. Set aside about 15 minutes anywhere from 1-3 times a day,
and take your time, even if nothing happens. Make sure you stay relaxed, and
eventually your body will catch on.
10. Baking soda does it all
Baking soda lies at the heart of home
remedies. It is so incredibly versatile, and it pretty much does its job 95% of
the time. It works incredibly well for constipation (and tummy aches in
general) because it is a bicarbonate, which will encourage air to come out of
you one way or another, and relieve pain from pressure. It also re-alkalises
the stomach, neutralising the acid a little bit and helping things pass through
your gut.
You will need: One teaspoon
baking soda, and 1/4 cup warm water.
Mix a teaspoon of baking soda with ¼ cup of
warm water. Drink all of the mixture – the quicker you finish it, the better it
seems to work.
11. Empty out with Epsom salt:
Epsom salt is an effective home remedy for
constipation for two main reasons. First, the salt draws water from its
surroundings, softening up stool and making it easier to pass. Second, the
magnesium that is present in the salt promotes contraction of the bowel
muscles, which also makes passing easier. Table salt can be useful in terms of
drawing water out, but it lacks the magnesium that Epsom has, so try and to use
Epsom salt if possible.
You will need: Two teaspoons
of Epsom salt (for adults), or ½ teaspoon (for children): one cup of water or
fruit juice.
Directions
Dissolve two teaspoons of Epsom salt in one cup of water or fruit juice and
drink all of it. If, within four more hours, there is no sign of bowel
movement, you may take one more dose. Only use ½ teaspoon for children.
12. Don’t forget the prunes:
Perhaps one of the most classic cures for
constipation is prunes or prune juice. The fruit works as a natural laxative
because it has high amounts of fibre and contains sorbitol. Sorbitol softens
stools because it is a natural carbohydrate that is not easily ingested,
causing it to draw a lot of water as it passes through the intestines and
adding bulk to stool. Be careful though, as too much of sorbitol can cause gas
and make stool too soft.
You will need: Two glasses
of prune juice (8oz).
Directions
Drink one glass of prune juice in the morning and one at night to relieve
constipation. It should start working within a few hours, so it is important to
let one glass pass through your intestines before attempting to drink another,
or else, you risk diarrhoea. You can also eat several prunes instead of
drinking the juice if you prefer.
13. Heed natures call:
This is a preventative measure to help ward
off those uncomfortable bouts of constipation in the future, and it is pretty
straightforward. When you need to go to the bathroom – go! Your body is giving
you the signal for a reason, and it is a good idea to listen. The longer you
hold it in, the more water is absorbed from the stool, and the harder it
becomes. Your body, also, only sends the signal to have a bowel movement for a
certain amount of time, after a certain amount of time. However, delay the duty
and you may not get the heads up to go until you are (even) more clogged.
14. Dandelions:
Dandelions are a terribly annoying weed, but
you might view them differently after they help to relieve your constipation.
The constituents of dandelions make it a gentle laxative, as well as, an
effective detoxifier; a cup of dandelion tea will be enormously beneficial to
those who are suffering from constipation due to inactiveness or the
consumption of a lot of processed foods (although drinking it does not mean you
do not need to exercise or eat healthy!)
You will need: one to two teaspoons
of dried dandelion leaves, and one cup of hot water.
Directions
Put one to two teaspoons of dried dandelion leaves into a mug, and pour hot
water over them. Cover and let steep for six to ten minutes, and drink up to
three times a day.
15. Bacteria is necessary:
Healthy gut flora is vital to keep our
digestive system working properly, especially in these times, when our stomach
is getting pounded with all sorts of processed sugars and foods. Working to
keep the good bacteria in our bodies strong and plentiful will help prevent
constipation, and lessen its severity should it reoccur. There are a number of
ways to go about helping your bacteria flourish, but one simple method is to
enjoy a cup of yogurt, which is filled with probiotics, with breakfast and
during the day.
You will need: One to three
cups of plain yogurt.
Directions
Eat a cup of yogurt with breakfast, and then on its own or with snacks
throughout the day.
16. Rock the squat:
It sounds a tad awkward, but literally
squatting over the toilet can help relieve constipation and kick start your
colon. It is a natural position that our bodies understand to means “it’s time
to go!”
Americans spend a little less than $1 billion
dollars a year on laxatives that will ultimately only contribute to the
problem, and wreak havoc on the body. Know that you do not have to have a bowel
movement every single day to be regular – that is a myth that contributes to
the dependency on laxatives. Some people only poop every few days and that is
normal for them, while others go multiple times a day. We are all different,
and there are too many factors to decide how often every single person should
be going – just know your body and use common sense.
Finally, constipation
may be something that people like to keep to themselves, but whether you do not
tell a soul, or announce it on a graduation day via the loudspeaker, it all
comes down to the fact that it can seriously impede one’s day to day life.
It is also, thankfully, something that can
often be effectively treated naturally at home. As a bonus, many of the
lifestyle changes that help constipation (diet, exercise, etc.) simply make you
an (overall) happier and healthier human being.
