Everybody has experienced constipation at some point in their lives. It’s a common issue that often gets overlooked or considered a minor inconvenience. However, constipation can significantly impact a person’s quality of life, which is why it’s essential to address it. Here we will reveal the top natural remedy for constipation relief that you might not have heard of, as well as discuss the condition in-depth, Will also explore lifestyle changes and other natural remedies that can help.
Understanding Constipation: The Basics
Constipation is a common digestive issue described by infrequent bowel movements, difficulty passing stool, or the sensation of incomplete evacuation. It affects people of all ages and can have various causes, such as:
– A low-fiber diet
– Insufficient hydration
– Lack of exercise
– Certain medications
– Stress
– Ignoring the urge to have a bowel movement
– Medical conditions, such as irritable bowel syndrome (IBS) or thyroid disorders
The Importance of Addressing Constipation
If left untreated, constipation can lead to various complications, such as hemorrhoids, anal fissures, fecal impaction, or even rectal prolapse. Moreover, chronic constipation can significantly affect a person’s emotional well-being, cause stress, reduce productivity and be socially embarrassing.
The Top Overlooked Constipation Relief: Ground Flaxseeds
Ground flaxseeds, also known as flaxseed meal, are a highly effective, yet often overlooked, natural remedy for constipation. Packed with both soluble and insoluble fiber, flaxseeds can help normalize bowel movements and bring relief from constipation.
Why Flaxseeds Are Effective for Constipation
The secret behind flaxseeds’ effectiveness in combating constipation lies in their unique fiber composition. Insoluble fiber adds bulk to the stool, making it easier to pass, while soluble fiber absorbs water, forming a gel-like substance that helps soften the stool. Moreover, flaxseeds also contain mucilage, a slimy substance that coats the intestinal walls, further easing the passage of stool.
How to Use Flaxseeds for Constipation Relief
To reap the benefits of flaxseeds, make sure to use ground flaxseeds, as whole flaxseeds may pass through the digestive system undigested. Follow these simple steps to incorporate flaxseeds into your diet:
1. Start with a small amount: Begin with one teaspoon of ground flaxseeds per day and gradually increase the quantity to two tablespoons per day, as tolerated.
2. Mix it up: Add ground flaxseeds to your oatmeal, yogurt, smoothies, or sprinkle them on salads and cooked vegetables.
3. Drink plenty of water: As flaxseeds absorb water, it’s essential to drink enough fluids to prevent bloating and gas.
Additional Lifestyle Changes and Natural Remedies for Constipation
While ground flaxseeds are an excellent natural remedy for constipation, it’s essential to consider other lifestyle changes and remedies that can help promote regular bowel movements:
Increase Fiber Intake
A diet rich in fiber is crucial for treating and preventing constipation. Aim to consume at least 25 grams of fiber per day for women and 38 grams for men. Good sources of dietary fiber include:
– Fruits: Apples, pears, berries, oranges, and prunes
– Vegetables: Broccoli, spinach, carrots, and sweet potatoes
– Whole grains: Brown rice, quinoa, whole wheat bread, and oatmeal
– Legumes: Beans, lentils, and chickpeas
Stay Hydrated
Drinking sufficient water is essential to keep your digestive system functioning optimally. Is recommended to drink at least eight 8-ounce glasses of water per day, or more if you are physically active, pregnant, or breastfeeding.
Get Moving
Regular exercise can help stimulate intestinal muscle contractions, encouraging bowel movements. Set a goal for at least 150 minutes of moderately-intense aerobic exercise per week, such as brisk walking, swimming, or cycling.
Establish a Routine
Setting aside a specific time each day for bowel movements can help train your body to become more regular. Ideally, schedule this time after a meal, as eating stimulates the gastrocolic reflex, which can trigger the urge to have a bowel movement.
Consider Probiotics
Probiotics, or beneficial bacteria, can help improve gut health and relieve constipation. Consider to include probiotic-rich foods, such as yogurt, kefir, sauerkraut, and kimchi, into your diet or taking a probiotic supplement.
Relieve Constipation Naturally
Constipation is a common issue that can significantly impact a person’s quality of life. The top overlooked constipation relief, ground flaxseeds, can provide a natural and effective solution to this problem. By adding flaxseeds into your diet and making other lifestyle changes, such as increasing fiber intake, staying hydrated, exercising regularly, establishing a routine, and considering probiotics, you can experience relief from constipation and improve your overall digestive health.
Don’t let constipation hold you back from living your best life. Give ground flaxseeds a try and explore other natural remedies and lifestyle changes to help you achieve regular and comfortable bowel movements. With the right approach, you can overcome constipation and enjoy a happier, healthier life.