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The Essential Guide To Sh*t: 12 Best Methods To Relieve Constipation

The Essential Guide To Sh*t: 12 Best Methods To Relieve Constipation

The “potty problems” are something we all dread. Constipation is painful, it leaves you feeling gassy and bloated and it’s definitely a matter to be concerned about. If you are suffering from constipation from too long and there is bleeding, you should immediately consult a doctor. But following these natural remedies and precautions (tried and tested by my friends and relatives) will help you in the long run to avoid constipation.

1. Increase your fiber intake

There are two types of fiber, soluble and insoluble. Both can prevent constipation. Soluble fiber has cell walls that retain water within the cellular structures, making waste softer, larger, and thus, easier to pass through your intestines. Insoluble fiber adds bulk to your fecal material. Go for whole-grains, cereals and pastas. Wheat bran can be very effective as a natural laxative.

best methods to relieve constipation

    2. Some helpful foods

    Include runes, pears, broccoli, flax seeds, kiwi, carrots, beans, peaches, pineapples and figs in your diet regularly to make things easier. They are packed with vitamins, several minerals and lots of anti-oxidants too. They are packed with fibers and good for your intestines.

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    best methods to relieve constipation

      3. Avoid these food

      Avoid chocolates, dairy products in large quantities, red meat, bananas, and caffeine. Well, caffeine can go either way, depending on whether or not you are dehydrated already. If you are, avoid caffeine.

       

      4. Exercise regularly

      Maintain an active lifestyle. Running, jogging, stretching, swimming: any aerobic exercises will keep your digestive track healthy and puts impact on your intestines.

      best methods to relieve constipation

        5. Herbal Teas and Warm Drinks

        Dandelion tea, senna tea, peppermint tea, green tea, black tea, fennel seed tea, burdock root tea, licorice root tea and clove tea are natural laxatives. Drink these separately or try mixing some of the ingredients together according to your taste, to make your own laxative tea. Sipping warm water throughout the day instead of cold water will also help.

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        6. Acupressure

        Some people say that acupressure also helps in constipation. A point called Large Intestine Four is located at the most elevated spot when the index finger and the thumb are placed close together. Applying pressure here might help.

         

        7. Changes in lifestyle

        Lead a healthy lifestyle. Stay hydrated, fix a schedule for your bowel movements, do not ignore the nature calls and limit the use of laxatives.

         

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        8. Avoid alcohol

        Alcohol dehydrates your body and electrolytes are lost which are essential to retain moisture in your stool. It suppresses intestinal peristalsis and kills the urge to move your bowels. Avoid alcohol strictly if you suffer from constipation.

         

        9. Yoga postures

        There are many yoga postures to relieve constipation but surya namaskaar (sun salutation) pose is the best and the most effective one. Performing this exercise, consisting of 12 poses, with synchronized breathing, heals the disorders related to liver, pancreas, indigestion, intestinal problems, and acidity, thus curing constipation.

         

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        best methods to relieve constipation

           

          10. Apply heat and massage

          Applying heat to the front of the pelvic area with a warm towel or heating pad may help as well. You can also try massaging your belly, with slight pressure, in a clockwise direction starting at the navel and moving your hands away from the center.

           

          11. Relax in steam baths

          Constipation might be a sign of toxicity. Instead of getting passed from the system, toxins get reabsorbed from the wastes. Relaxing in steam baths or having baths in warm water might help to relax the colon, detoxify your system and alleviate the symptoms of constipation.

           

          12. Medicines/Supplements

          If any of the above methods are not working for you, many drugs (laxatives) like lactulose or docusate, can help you to relieve chronic constipation but make sure to consult a doctor before starting any such medications.

          Featured photo credit: Andrew via flickr.com

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          Last Updated on May 22, 2019

          10 Simple Morning Exercises That Will Make You Feel Great All Day

          10 Simple Morning Exercises That Will Make You Feel Great All Day

          There are lots of studies that show if you do some exercise in the morning, you will be in a better mood all day long. You will have more energy and you will certainly be a better colleague, friend or partner.

          One psychologist at Duke University has researched the effects of exercise on depressed patients and he has come to the conclusion that exercise has a definite role in treating this condition and has an important role in preventing people from relapsing.[1] According to the New York Times, scientists have now established that exercise also boosts your brain power.[2]

          In addition, there are studies from the Appalachian State University which show that blood pressure can be reduced by doing regular morning exercise.[3]

          Here are 10 simple morning exercises that will help you feel great the whole day long. You can include some of them in your morning exercise routine or do them all at home without having to enrol in a gym. Consult your doctor before starting any form of exercise routine if you are new to this.

          1. Cat Camel Stretch

          Stretching exercises are useful for muscle toning and also preventing arthritis. They can either be dynamic or static.

          Dynamic ones such as the cat camel stretch, are particularly useful for doing other exercises in the morning. They are also beneficial at other times of the day, especially after long periods of sedentary work. This one is great for spinal flexibility and is a good warm up exercise.

          Kneel down on all fours. Start by rounding your back just like a camel so that your head will try to meet your pelvis. This is the camel position. Then lower and lift your head so that your lower back is arched. This is the cat position. Do these movements slowly and smoothly. About 4 or 5 times.

          Here’s a video to guide you through:

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          2. Go for a Walk or a Run

          This is better done outside so that you can connect with nature but running inside on a treadmill is almost as good. You can time yourself and increase length and time according to your fitness program.

          Always have new goals to reach. Start with brisk walking and work up to running. At my age, I am still walking!

          The health benefits are considerable. You can build stronger bones and you can help to maintain your weight.

          Also, you are helping your heart to stay healthy and keeping your blood pressure low.

          Learn more about the benefits of running here: 8 Benefits of Running 5 Minutes Every Day You Didn’t Know

          3. Jumping Jacks

          Michelle Obama is a great fan of this exercise and has become “Jumper in Chief.”[4] They are great for cardiovascular health and also for toning muscles especially the calves and the deltoids.

          Stand with feet together. Jump while spreading your arms and legs. Return to first position and keep going! You can start with doing these for 1 minute and then gradually build up to the number you are comfortable with. Here’s how:

          4. Abductor Side Lifts

          Watch the video below to see how to do this exercise. These muscles are important because you use them everyday to run, get into the car or onto and off a bicycle. They are very important also for your core stability and prevent the pelvis from tilting.[5]

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          Do about 10 to 15 raises for each side like this:

          5. Balancing Table Pose

          This is a classic yoga pose. It benefits the spine, balance, memory and concentration.

          Start with the table pose (hands and knees). Breathe in before starting each movement. As you exhale, raise your left leg parallel to the floor as you raise the right arm, also parallel to the floor. Breathe in as you lower arm and leg. Repeat for the other side. 10 repetitions on each side is a good starting point.

          ablab

            6. Leg Squats

            Not just legs are involved but also hips and knees.

            Stand with your feet a bit further out from your hips. Arms are out in front of you. Then lower yourself as if you wanted to sit down until you reach a 90 degree angle. You can go down further if you want to. Then return to the starting position. Repeat 15 times for 2 sets for beginners.

            The benefits are that these exercises help with knee stability and can benefit the leg muscles such as quadriceps, hamstrings and calves.[6]

            7. Push Ups

            You start lying down (face down) but with your body held up at arm’s length. Your hands should be in line with your shoulders. Breathe in as you lower your body. That is fairly easy. Now, as you exhale, you have to get back up to the starting position.

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            An easier version to start with is to bend your legs at the knees so you do not have to lift your whole body.

            Beginners may take up to a month to be able to do 100 push ups so you will have to start with a very small number and gradually increase it.

            This exercise is great for strengthening the chest, shoulders and the triceps. It is a great strengthening exercise for many muscle groups. In fact, most muscles from the toes to the shoulders are being used.

            8. Bicycle Crunches

            There are numerous crunch exercises targeting the abs. The bicycle crunch is a variation where you work more muscle groups. Aim for 15 to 20 reps to start off with.

            Watch the video to see how this is done correctly:

            9. Lunges

            Stand with feet shoulder width apart. Place your hand on your hips. Take one giant step forward with the right leg. Make sure the knee does not go too far forward, that is, past your toes. The left knee will go down to almost floor level. Alternate the legs as you go on.

            Try to do a set of between 8 and 12 reps for each leg. It is important to allow for a day of rest, so this exercise should be done on alternate days, especially if you are using weights.

            This exercise is great for strengthening and toning the quadriceps, glutes and hamstrings.

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            10. Bicep Curls

            You can do this sitting down so if you spend a lot of time on the phone, this is a great exercise to do.

            Choose suitable dumbbells or another household object that you can easily hold. Sit down with the dumbbell in your hand. You need to sit forward a bit so that your triceps can lean on your thigh to give you support.

            Then bring the weighted arm up to shoulder length and then down again. Exhale as you lift the weight and inhale as you lower it.

            Here’re some important notes before you start doing this exercise:

            Try to do one or two sets of about ten repetitions for each arm and then switch arms.

            These exercises are really useful for toning the arm muscles.[7] In addition, they can strengthen and tone the brachioradialis muscle located in the forearm. These are the muscles we use to pick up things when we flex the arm at the elbow so we use these muscles countless times a day.

            You may have to build in a rest day for the heavier exercises, numbers 6–10. On the rest days, you can do gentler stretching exercises and also some walking or running.

            Morning exercise is not only a great mood booster, but will help you keep your weight down and also sleep better![8] Start including one or some of these exercises in your morning routine!

            More Articles About Exercises for Beginners

            Featured photo credit: Unsplash via unsplash.com

            Reference

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