If you’re feeling low, it could be because you’re constipated. That’s right – being backed up can make you feel down in the dumps. Constipation refers to when you have fewer than three bowel movements per week, and it can cause all sorts of problems, including abdominal pain, bloating, and even depression. Fortunately, you can do plenty of things to get your bowels moving again. This article looks at some of the best ways to deal with constipation. If you do not find relief, you may need to consult with an Anchorage constipation specialist to diagnose the cause and recommend an ideal treatment.
- Drink Lots of Water
This is the first and most crucial step in relieving constipation. When you’re dehydrated, your body can’t produce enough stool, which leads to hard, dry stools that are difficult to pass. Drink at least eight glasses of water per day, and even more, if you’re exercising or it’s hot outside. You can also try herbal teas like chamomile or dandelion tea, which can help to soften your stool.
- Eat More Fiber
Fiber is essential for a healthy digestive system, and it can also help relieve constipation. Foods high in fiber include beans, whole grains, and fresh fruits and vegetables. The recommended daily fiber is 25 grams for women and 38 grams for men. If you’re not used to eating a lot of fiber, start slowly and increase your intake gradually to avoid gas and bloating.
- Get Moving
Exercise is another crucial part of relieving constipation. When you move your body, it helps to stimulate your digestive system and get things moving. A brisk walk, a yoga class, or even some simple stretching can help ease constipation.
- Try Probiotics
Probiotics are live bacteria found in fermented foods like yogurt and kimchi. These helpful bacteria can promote a healthy digestive system and relieve constipation. Look for yogurts that contain live and active cultures, and try to include fermented foods in your diet.
- Take Some Coffee
You may not think of coffee as a constipation remedy, but it can help get things moving. Caffeine is a natural stimulant that can help to promote bowel movements. Just be sure to drink plenty of water, or you may become even more dehydrated.
- Flaxseeds Can Help
Flaxseeds are a good source of fiber, and they also contain mucilage, a substance that can help soften your stool. Add a tablespoon of flaxseeds to your cereal or yogurt, or mix them into a smoothie. You can also try taking a flaxseed oil supplement.
- Prunes are Effective
Prunes are one of the most popular home remedies for constipation and for a good reason. They’re high in fiber and also contain sorbitol, a natural laxative. Eat a few prunes every day, or drink prune juice. You can also try other dried fruits like figs or dates.
To summarize, if you’re feeling low, it could be because you’re constipated. Drink lots of water, eat more fiber, get moving, try probiotics, take some coffee, flaxseeds can help, and prunes are effective. If you do not find relief, you may need to consult with an Anchorage constipation specialist to diagnose the cause and recommend an ideal treatment.