Constipation Causes: The Lowdown
There are a few varying causes of constipation, from age to activity. But everyone at some point is affected. Regular bowel movements begin to taper off until they just don’t happen as they should. For the elderly and children, it can become more of a common occurrence. But other factors that may lead to constipation are:
● Diet. Not eating enough high-fiber foods like fruits and vegetables can be a root cause of constipation. Eating too many highfat foods and sugary foods can slow things down as well. These and processed foods tend to be low in fiber, and as a result, are slow to move through the bowels.
● Little or No Exercise. Exercise is vital to your health. It fuels the bones, muscles and vital organs that keep us all functioning in top form. Exercise also helps boost metabolism that, in turn, burns and churns calories and energy, moving food through the digestive system like a locomotive. Lack of exercise lowers metabolism and slows digestion, not to mention adding fatigue to the mix.
● Not drinking enough water. Water is essential to the human body functioning at peak condition. Even if you’ve managed to eat and exercise as you should, you’ll sabotage your efforts if you aren’t drinking ample amounts of water each day to fuel the organs and flush toxins out of the body.
● Outside of these common factors, more serious root causes of constipation could be medical conditions like diabetes and stroke, prescription medications like antidepressants or painkillers, or using enemas and laxatives. In these instances, it’s best to talk to your physician about alleviating constipation.
Get Your Fiber
The recommended daily allowance of fiber is 20 to 30 grams per day. Eating natural fiber in the form of fruits, vegetables and whole grains will boost your metabolism, lower your cholesterol and keep your bowel movements regular.
● Prunes, pears and kiwi are excellent fruit choices to battle constipation. Kiwis pack 2 to 4 grams of fiber while pears pack 5 to 6. Both are rich in nutrients and promote regular bowel movements. But prunes are absolutely king when it comes to fighting constipation. In fact, a University of Iowa study enrolled two groups of patients in an 8-week study. Half were given the laxative psyllium and the other half prunes. The patients who were given prunes had more spontaneous and regular bowel movements than those who were given laxatives.
● Eat a piece of fruit (i.e. apples, pears) an hour after a meal to avoid constipation.
● Raw carrots, flaxseed and broccoli are excellent sources of fiber. Avoid cooked carrots, though --- they can lead to constipation. Try to eat more raw vegetables than cooked vegetables as a general rule to fully benefit from their phytonutrients. Flaxseed for its part is rich in omega 3s that reduce inflammation and lower cholesterol and packs 3 grams of fiber to aid in regular bowel movements.
● Beans, legumes and whole grains should be your daily go-to choices for a healthy diet and to keep your bowel movements in check. Buckwheat is high in
fiber, protein, and essential vitamins and minerals, making it a nearly perfect food source. Lentils, high in soluble and insoluble fiber, are great for the heart and stabilize the blood sugar.
● To get a kick out of your day and really get your bowels back in gear, sprinkle flaxseed over a bowl of oatmeal or buckwheat and add some slices of kiwi to the mix. Your breakfast will be delicious, and your bowels will thank you.
Drink Water
All of that essential fiber intake will be pointless if you don’t get your fill of water each day. Water helps move fiber through the digestive system and intestines. But if you’re dehydrated, you put yourself at greater risk of constipation. Water is the necessary fuel to aid in regular bowel movements. It moistens and lubricates the intestines and helps the bowels move more easily.
● Drink hot water with lemon on an empty stomach at the beginning of each day. It acts as a natural cleanse by flushing toxins out of the body and through the intestines more smoothly and naturally.
● Drink mint, dandelion or ginger tea. The hot water, coupled with the herbal benefits of the tea, will help aid in the digestion process. Dandelion tea even acts as a mild laxative.
● Avoid drinking cold water during or immediately after a meal. If you are eating processed foods, the cold water can harden the oils in the foods and lead to fatty deposits in the body.
Exercise
Engage in physical activity every day. At least 150 minutes of physical activity a week will boost your metabolism, build muscle and aid your vital organs in flushing toxins out of your body. All of these are the key ingredients to keep your bowel movements regular. Want to stop constipation in its tracks? Hit the treadmill. Lift a few weights. Take that yoga class. Bike outdoors, or swim a few laps. All of these activities engage the entire body and will aid in bringing an end to those fits of constipation. And remember, the more sedentary a lifestyle you lead, the slower your bowels will function.
A Spoonful of Molasses
When none of the above seems to pan out, Grandma’s old home remedies come to the rescue. Two tablespoons of blackstrap molasses right before bed or one tablespoon of honey three times a day is an excellent measure to fight a stubborn case of constipation.
Not to be used on a regular basis, this remedy comes in handy when nothing else will. Both act as mild natural laxatives. Molasses’ high level of magnesium in particular will help cure your constipation.
Want to add an extra boost to that honey remedy? Mix one teaspoon of honey with one teaspoon of apple cider vinegar in water.
Oregon Grape
Oregon Grape is an herb largely used to ease upset stomachs, ulcers and constipation. Try mixing ½ teaspoon of the herb in a cup of water and drink on an empty stomach before eating.
Castor Oil
This remedy has been passed through generations. Perhaps your grandparents can recount times they’ve used it when all else failed. Castor oil works efficiently as a laxative. Take 1 to 2 teaspoons on an empty stomach and within 8 hours you’ll have results.
Be Proactive, Stay Regular
Constipation can run anyone down. But it doesn’t need to be for the full count. A healthy diet rich in fiber and coupled with 8 glasses of water a day will keep your bowels moving regularly. But any of these home cures for constipation will pull you out of your slump in no time.
Constipation can run anyone down. But it doesn’t need to be for the full count. A healthy diet rich in fiber and coupled with 8 glasses of water a day will keep your bowels moving regularly. But any of these home cures for constipation will pull you out of your slump in no time.