How to get relief from constipation?

 Constipation is the problem faced by most of people, who have poor and unhealthy diet without fluid. There are different thing that help to Get relief from constipation.

Constipation is common in all ages people. People who have less physical movement due to any injury and aged people suffer with this problem. Moreover, hormonal variation also affect the digestive system that occur mostly in pregnant ladies.

It is defined as the less movement of waste in bowel and root cause for maximum problem occur in human body. Constipation is enumerate as serious problem, if anyone is suffering this from a very long time.

In constipation, wastage become thicker, which cause hard to move it in bowel. Bowel take more time to evacuate this wastage and triggered to different diseases and sometime hard and dry feces damage internal bowel, which cause bleeding and pain.

Most common reason of constipation is dehydration. A research has claim that this problem occur not only with the deficiency of water but also other disease such as cancer, anxiety, hormonal change, and diabetes. 

1. Increase water intake.

Increasing water in diet and take diet that are rich in fluid reduce the risk of constipation. The Academy of Science and Medical proves that every men and women should consume 3.7 litre and 2.7 litre of water in a single day. This is the best and easiest method to get rid of constipation and other digestion problems. By adding fluids into diet helps to give you relief from constipation.

2. Eat high fibre food.

There are many fibre supplement present in market which help to get rid of this problem. High fibre intake help in the movement of wastage into bowel in case of constipation. People who take high fibre intake in their foods have less likely to face constipation. Fibre make wastage more softer by adding water into it and easy to move in intestines.

3. Fibre rich fruits and vegetables

The fruits and vegetables that may reduce constipation.

Orange. Orange have soluble fibre in excessive amount and help to get relief from this problem

We can orange in our diet as a salad or eat after our food.

Grapes. Grapes have fibre that are helpful for intestines and to make stool soft.

Guava. Guava is also known for rich dietary fibre, Guava made digestive system healthy and using of alum powder with guava stop bleeding because of its good healing properties.

Carrot. Carrot is most common vegetable that help to alleviate different problem. It is also good source of fibre that devote you a very healthy stomach.

Broccoli. Vegetables with dark colour have high fibre content. We should add these types of vegetables in our diet such as broccoli, beet, etc.

Other fruits, seeds and veggies that are rich in fibre.

Fruit. Apple, banana, strawberries, pear, avocado flesh, Kiwi.

Vegetables. Turnip, brussels sprouts, potatoes, green peas, 

Nuts and seed. Black beans, Lima beans, Baked beans, Almonds, Walnut, 

Bread and whole grain. Rye bread, whole-wheat bread, barely oatmeals.

4. Normal exercises

Exercise daily like, Jogging and brisk walking keeps you mentally and physically fit. These slow and steady exercise regulate your blood vessel and increase the flow and keeps your digestive system healthy and continuous.

Things to avoid in constipation.

1. Low fibre foods.

Stop using food which are low in fibre. The food like meat, eggs, fish, processed food and dairy product.

2. Consumption of Alcohol

Alcohol is another reason for constipation. It happens because hight intake of alcohol result in the elimination of water through urine and lead to dehydration.

3. Fast foods

People used to eat fast food and junk food in their diet have very poor digestive system and health because of constipation and other problems. Fast food and fried food have low fibre which tend to imbalance in digestion. 

A study have found that people who eat fast food daily, faced more health and digestion problem as compared to other people.

Things that you should take care.

People with less physical movement suffer with constipation. That is why it necessary to avoid sitting continuously at one place. After taking your meal its necessary to walk for 10 to 20 minute to increase the flow of flood. 

High fibre food can not rejuvenate your digestive system if you have sedentary schedule for working.

Spending too much time in toilet is also should be avoided. It is hard to move the stool and evacuate from bowel in constipation. Consequently, people spent too much time in toilet but this can increase the problem and leads to hemorrhoids. Sitting too much time in toilet remains the blood flow on intestines and enable the anus to get piles.

If you are enduring with constipation more than two weeks then you should immediately consult with doctor that can help you with medicines that affect on constipation directly and give you relief.