Constipation is a condition in which you're not having what is considered normal bowel movements. If you have been going to the bathroom to eliminate fecal matter every day, and your pattern has changed to three times a week or less, you may be constipated. Another indication of constipation is difficulty having a bowel movement. Natural treatment of constipation can help to make you regular again.
Watch Your Diet
Put more fiber in your diet to prevent and combat constipation. Foods such as apples, pears and other fruits will make fecal matter soft and easy to pass. Eat beans and grains and high-fiber vegetables such as broccoli, cauliflower, spinach and carrots. Do not eat high-fat foods, dairy foods, or foods that contain a lot of sugar. Include 6 to 8 glasses of fluids in your diet daily. Fluids can include water, decaffeinated tea, juice or soup. Chew your food until it is fine. Eat less at each meal, and avoid caffeine and alcohol.
Get Active
Inactivity can be a contributing factor for constipation. Your digestive system needs to be stimulated, and exercise can help. Make it a habit to do some form of exercise ½ hour every day. Consider a daily walk as a form of exercise.
Don't Wait
Don't hesitate to go to the restroom when you feel the need to have a bowel movement. Holding it in may cause you to become constipated. Listen to your body and let it do what it needs to do, when it needs to do it.
Get a Massage
Massage of the intestinal organs can loosen fecal matter in the body and promote an easy bowel movement. Rub your abdomen, or have a massage therapist give you a massage to get things flowing. If you choose to use reflexology as a form of treatment, stimulate the intestine reflexes in your feet by rubbing and pushing on the middle section of the bottoms of the feet with your thumbs for about seven minutes.
Cut Stress
Stress can lead to constipation. Do what you can to eliminate stress from your life, if you feel stress is having an effect on you. Listen to soothing music to take your mind off whatever is bothering you, or meditate. Take up a new hobby, or do gardening to connect with nature and relax.
References
- Constipation
- What I need to know about Constipation
- Linda Page's Healthy Healing, All New Eleventh Edition, 2001
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