Describing constipation seems unnecessary – if you’ve experienced it, you know how it feels. Instead, let’s dive into what can help relieve it.
1. **Eating the Right Fruits**: Apples, bananas, grapes, dates, peaches, cantaloupe, and pineapple are all excellent for combating constipation.
2. **Using Isabgol (Psyllium)**: Isabgol can provide quick relief, but be aware that it may cause gas if it doesn’t flush things out completely.
3. **Home-made Tamarind and Plum Syrup**: This can be very effective. Just soak equal parts of prunes and tamarinds in water overnight. In the morning, remove the tamarind seeds, add sugar and salt to taste, and drink up.
4. **Developing Good Bathroom Habits Early**: Encouraging children to go to the bathroom first thing in the morning can prevent random, unproductive bathroom visits.
5. **Don’t Delay Bathroom Trips**: Make it a habit to go to the bathroom in the morning around breakfast time. Drinking a glass of water right after you wake up can help. Some people find drinking tea, reading the newspaper, or going for a walk also works.
6. **Eating a Proper Breakfast**: A well-balanced breakfast is crucial. Avoid extremes – don’t skip breakfast but also don’t overindulge. For those with joint pain, keep tea or coffee at least three hours apart from your meal. Good options include buttered toast, porridge, eggs, and warm milk. A mixture of fruits and vegetables as a salad can also help.
7. **Eating a Proper Lunch**: Your lunch should promote smooth intestinal movements. A salad with carrots, radishes, cucumbers, and cabbage can be beneficial. Avoid cold drinks immediately after eating, as they can cause oils in your stomach to solidify and slow down digestion.
8. **Eating a Proper Dinner**: Dinner should also include foods that help with digestion. Adding garlic to your meals, especially when cooking meat, can be helpful. Vegetables and fruits high in cellulose bulk up your stool and promote easy passage.
9. **Drinking Enough Water**: Staying hydrated is key. Start your day with 3-4 glasses of water on an empty stomach to help with constipation and also manage blood pressure. However, avoid drinking water when you’re not thirsty throughout the day.
10. **Exercising Regularly**: Active people who run, swim, or engage in other exercises rarely suffer from constipation. Make a habit of brisk walking in the morning and take deep breaths of fresh air. This increases oxygen flow to your intestines and speeds up digestion, aiding in smoother bowel movements.
These simple lifestyle adjustments can make a big difference in preventing and relieving constipation. Give them a try and see what works best for you.