It is always better to prevent constipation rather than taking medicines to relieve constipation. But if you do not know the best ways to prevent constipation then this article will show you top 10 measures to prevent it.
Constipation is a condition where a person having the problem of passing stool and empty the stomach. In constipation, the intestine absorbs water from the stools and makes it hard and dry. Let’s check how to prevent constipation?
1. Drink Warm Water
Drinking 8-10 glasses of warm water is one of the best ways to prevent constipation. Warm water will improve your bowel movement and help in the softening tool.
You should start drinking 2 glasses of warm water early in the morning on an empty stomach and go for a walk. It will help to clean your stomach naturally. Also, you can mix half lemon juice in a warm glass of water.
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2. Eat More Fiber
If you are not including more fiber in your diet then suffering from constipation is common. Fiber is a natural laxative which improves bowel movement and reduces symptoms of constipation.
According to the research, 20 to 35 grams of fiber should be included daily in your diet.
- Include more leafy green vegetables, green beans, broccoli, spinach, sprouts carrots, cauliflower, brussel.
- Grapes, apples, berries, prunes.
- Whole grains, brown rice, oats, barley, oats and brown bread.
3. No Dairy Products
Cheese, milk and other dairy product may produce gas or bloating. If possible reduce the intake of these dairy products.
4. Eat More Yogurt
Yogurt is an exception to the other dairy products. You should include yogurt (curd) in your meal. Yogurt contains friendly bacteria (natural probiotics) which speed up digestion process and prevents constipation. Hence it is one of the best ways to prevent constipation.
5. Home Remedies to Relieve Constipation Fast
For quick results, castor oil is the best way to relieve constipation fast and clean your intestine on the next day. Castor oil is natural laxative which stimulates intestines and increases bowel movement.
Add one teaspoon of castor oil in one glass of water and drink before going to bed. The dose of castor oil depends on the age so consult your doctor. An overdose or consuming castor oil daily may lead to serious health complications.
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6. Avoid Junk Food
Junk, processed or fast foods are tasty but these foods contribute to constipation. It contains more fat and less fiber. Regular intake of junk and fast foods will slow down your digestion process and increases your weight.
If possible instead of red meat you can have lean meats like fish, turkey or chicken.
7. Running Jogging
The intestines become weak due to lack of exercise. Regular exercise is the best way to relieve constipation fast. If you want to prevent constipation then start jogging or running. Regular exercises will improve the function of the intestine to remove waste regularly.
8. Yoga Exercises for Constipation
If running or jogging is not possible for you then you should practice yoga. Practicing yoga is also one of the best ways to prevent constipation.
Yoga poses for Constipation
- Kapalbhati Pranayama
- Vajrasana (Diamond Pose)
- Dhanurasana (Bow Pose)
- Surya Namaskar (Sun Salutation)
- Bhujangasana (Cobra Pose)
- Halasana ( Plow Pose)
- Ardha Halasana (Half Plow Pose)
- Pavanamuktasana ( Wind Removing Pose)
- Paschimottanasana (Seated Forward Bend)
9. Change Your Sitting Position
10. Doctor Advice
It is better to consult your doctor if you are suffering from chronic constipation even after trying home remedies. A doctor can prescribe proper medicine to relieve chronic constipation.