Six Proven Remedies to Overcome Constipation
Constipation is an annoying medical condition. It is defined as less than three bowel movements a week. There is a large number of people visiting their doctor or hakim so often for the treatment of constipation. Most of the times people fail to continue with their prescription or sometimes they don’t even get any expected health benefits of the treatment they are advised by their GP.
People with this problem coming to my Facebook inbox or asking for treatments through Email led me to write this article for future referencing. To be very honest, most of the times, common constipation problems don’t have anything to do with serious medical treatment. Most of the times you only need to use certain techniques to overcome your problem of constipation. Yet, there are certain cases in which the patient needs a serious medical treatment.
So here are the seven proven remedies to overcome constipation:
1. Drink Plenty of Water
There are various studies done every now and then backing the importance of drinking water (keeping yourself hydrated). One of several problems is the constipation that occurs once you are going through mild dehydration.
So drink plenty of water and as much hydrated as you can. There is no limit of water such as eight or ten glasses a day. You may have even 12 or more glasses of water.
Also, you may try carbonated water for better and effective result as studies show that carbonated water is more effective in the treatment of constipation than tap water.
2. Try Eliminating Dairy Products from Your Diet
Dairy products such as yoghurt, milk, cheese and butter may be the cause of your constipation. Casein intolerance is the real culprit. Casein, sometimes, is very hard to digest and can cause constipation. The resolution of the problem may want you to eliminate dairy products from your diet. So, you may try avoiding dairy products taken on daily basis and may feel relieved.
3. Stick to Physical Activities
Physical activities or exercises such as running, skipping and jogging have proved to be effective. Choose one of them and stick to it. A study in 2011 has shown the importance of exercise for the treatment of constipation and other gastrointestinal disorders. Try to make it a habit and exercise at least 20 minutes, three days a week for the sake of betterment of your digestive system.
4. Take More Fiber
Fiber intake is a very important step for treatment of various health conditions as told here. Constipation can be treated by increasing fiber intake in your diet. This is because fiber intake helps increasing bowel movements, causing stool to pass with quite less difficulty.
Fruits having rich amount of fiber, are apple, banana, orange, pear, raisins, prunes, strawberries, blue berries and so on. Similarly, vegetables like peas, kidney beans, cauliflower, cabbage; and grains, rice, barley and oat are good source of fiber. Nuts such as almond, cashew, and walnuts are also fiber-rich food sources.
Psyllium (Ispaghula Husk) is one of the most popular (soluble) fibers used for the treatment of constipation in Pakistan. You may try if it benefits you as there is a study showing its action for the relief from constipation.
5. Follow Your Urge
Most of the times, constipation occurs just because of the routine changes. If you have, say, a certain routine for most of the time of a year, you have your physiological clock set for a particular time in order to have bowel movements. You should check whether you head toward bathroom at that particular time to get the peak of your urge.
Usually, the urge increases just after meal or morning breakfast. Try to make them your stimulus for bowel movement and feel relaxed when you are in bathroom.
6. Treatment by Senna
Senna leaves have been used for the treatment of constipation for centuries now. It is now available in different forms such as Senna extract (in the form of liquid), tablet and Senna tea bags. It is usually a safe and effective remedy for constipation.  You can get one without any prescription and use it as directed on the label of the product.
While it is potentially not harmful, but it is advises for pregnant and breastfeeding women not to use this treatment. Moreover, continuous use of this treatment may make you dependent. Also, overdosing may cause toxicity. So, read the precautions carefully in order to have the best results.
7. Medication (Laxatives) for Constipation
There are various over-the-counter (OTC) medicines available without prescription at your pharmacy. Consult your doctor or medical store attendant (the pharmacist) to choose the good one for you.