“Potty
problems” are something we avoid in our everyday conversations. While
you may be more than willing to share how much your sore throat is
torturing you, rarely do you go into the office and announce that you
haven’t pooped in five days. However, constipation is not something to
be embarrassed about, and if you’ve had it (and we all have) than you
understand that it is no laughing matter-in fact it can be downright
debilitating. Before running to the drugstore for a quick-fix laxative
(which often worsen the problem) try some simple home remedies to
relieve your discomfort, and keep it from coming back.
1. Oil…it gets more than cars running
Pure olive oil is more than just a healthy and tasty fat, it can also
help relieve constipation. It’s not surprising really when you consider
what olive oil’s texture and consistency is like- it’s practically the
poster child for constipation home remedies. It stimulates your
digestive system, which helps get things moving through your colon, and
taken regularly it can prevent constipation as well.You will need…
-1 tablespoon of olive oil
-1 teaspoon of lemon juice (optional)
Directions
In the morning consume one tablespoon of olive oil. It works best on an empty stomach, so have it before you eat anything else. If you forget, wait until later when you haven’t eaten for a while. You can mix it with a little bit of lemon juice if you like to lighten the flavor (lemon juice also acts as a natural aid for constipation.)
2. Freshen up from the inside out
Ah the scent of a fresh lemon…did you ever think your stomach might
appreciate it as much as your nose? The citric acid in lemon juice acts
as a stimulant for your digestive system, and can also help flush out
toxins and undigested material that may have built up along the walls of
the colon. Mixing the juice with water not only lessens the intensity
of the lemon flavor, but helps get you the fluids you need to get
everything moving normally again.You will need…
-1 fresh lemon
-1 cup of warm water
Directions
Squeeze the juice of 1 lemon into 1 cup of warm water. Drink or sip until finished completely.
3. Molasses makes the world go ‘round
Blackstrap molasses has been a sweet savior for more than a few
sufferers of constipation, be it chronic or occasional. The reason
blackstrap molasses works so well is because of how it is made. Regular
molasses is essentially pure cane sugar juice boiled to concentrate and
crystallize the sugar. The third boiling results in blackstrap molasses,
which is crystallized but contains significant amounts of vitamins and
minerals, specifically magnesium, which is what helps the constipation.
It’s natural, tasty, and while you thank goodness someone decided to
repeatedly boil a bunch of sugar, your body will thank you for the
natural remedy.You will need…
-1 teaspoon of blackstrap molasses
-warm water or tea (optional)
Directions
Consume one teaspoon of blackstrap molasses. Start slow and small here-if you don’t like the flavor of molasses, you can add it to a cup of warm water or tea to dilute the taste. If you find that a teaspoon has not been effective, you can go as high as 1-2 tablespoons, but try less at first.
4. Coffee is our friend (sometimes)
A lot of people love their morning coffee, but it does more than just
give off heavenly aromas and help you perk up. Caffeine is a natural
stimulant for the digestive system, so indulging in a cup of joe will
help get you up and running in more ways than one. 1-2 cups is fine, but
make sure you don’t overdo it-too much can actually have the opposite
effect. Coffee is a diuretic and makes you urinate more frequently, and
if you drink it an excess, it can cause constipation by dehydrating your
body and drawing out water that would normally soften your stool.
5. Get moving
If you want stuff to move through your body, you need to move too!
Our lifestyle these days not only involves dietary changes that increase
constipation, but we’re often sitting much more than we’re active.
While there isn’t an exact scientific reason as to why lack of exercise
is linked with getting clogged up, we can assume that moving the body
helps get the smooth muscle in the colon moving as well. Keep in mind,
however, that you should wait an hour after big meals before exercising.
There are also specific stretches and workouts that are supposed to
help with getting good old number 2 out the door.
6. Go natural (aka fiber, fiber, and more fiber)
You’ll hear people talk a lot about how a natural diet helps relieve
and prevent constipation. An overall healthy diet just improves
everything, and our bodies know how to process fruits, veggies, grains
and roughage more than the refined or artificial foods that don’t pass
as easily. To get more specific, natural foods tend to contain boatloads
of fiber-that magical word that signifies the end of toilet suffrage.
In short, fiber is material that cannot be digested, and it acts like a
sponge. It draws water from its surroundings, making it swell, which
softens stool and adds bulk to it, which in turn helps it pass. Like
coffee, some kinds of fiber (like beans) can contribute to constipation,
so always drink plenty of water. Some good fiber-filled foods include--Beans
-Apricots
-Whole grain bread
-Berries
-Broccoli
-Plums, pears, and apples
-nuts
-Potatoes (skip the fries though)
7. Get some FLAXitive
Flaxseed oil is a pretty simple home remedy for constipation. It sort
of coats the walls of the intestine, as well as stool, and increases
the number of bowel movements you are having. Enjoying your oil with
orange juice is a double whammy when it comes to constipation, since
oranges have a good amount of fiber in them (make sure to get orange
juice with pulp, which is what has most of the fiber.) You will need…
-1 glass of orange juice with pulp (8 oz.)
-1 tablespoon of flaxseed oil
Directions
Mix 1 tablespoon of flaxseed oil with 1 glass of orange juice. Drink as needed, but give it time (up to 5 hourse) to start working so you don’t overdo it.
8. Aloe-it’s benefits aren’t just skin deep
Aloe is known to soothe minor cuts and burns, but it can also soothe
your tummy. It’s best to use pure aloe vera gel from the plant. The gel
straight from the plant is more concentrated than commercial aloe juice
so don’t use more than 2 tablespoons. If you don’t have an aloe plant,
than drinking aloe juice can accomplish similar results. You will need…
-2 tablespoons of pure aloe gel or 1 cup of aloe vera juice
Directions
Mix two tablespoons of pure gel with fruit juice and drink in the morning, OR drink one cup of aloe vera juice as needed.
9. Establish a routine
Potty schedules aren’t just for puppies, they’re a great way to
relieve and prevent constipation in humans too. Regulating the timing of
when you go to the bathroom will regulate your bowel movements as well.
Set aside about 15 minutes anywhere from 1-3 times a day, and take your
time, even if nothing happens. Make sure you stay relaxed, and
eventually your body will catch on.
10. Baking soda does it all
Baking soda lies at the heart of home remedies. It’s is so incredibly
versatile, and it pretty much does its job 95% of the time. It works
incredibly well for constipation (and tummy aches in general) because it
is a bicarbonate, which will encourage air to come out of you one way
or another, and relieve pain from pressure. It also re-alkalizes the
stomach, neutralizing the acid a little bit and helping things pass
through your gut. You will need…
-1 teaspoon baking soda
-1/4 cup warm water
Mix a teaspoon of baking soda with ¼ cup of warm water. Drink all of the mixture-the quicker you finish it, the better it seems to work.
11. Empty out with Epsom salt
Epsom salt is an effective home remedy for constipation for two main
reasons. First, the salt draws water from its surroundings, softening up
stool and making it easier to pass. Second, the magnesium that is
present in the salt promotes contraction of the bowel muscles, which
also makes passing easier. Table salt can be useful in terms of drawing
water out, but it lacks the magnesium that Epsom has, so try and use
Epsom salt if possible.You will need…
-2 teaspoons of Epsom salt (for adults) OR ½ teaspoon (for children)*
-1 cup of water or fruit juice
Directions
Dissolve 2 teaspoons of Epsom salt in one cup of water or fruit juice and drink all of it. If within 4 more hours there is no sign of bowel movement, you may take one more dose. Only use ½ teaspoon for children.
*Consult the box for dosing
12. Don’t forget the prunes…
Perhaps one of the most classic cures for constipation is prunes or
prune juice. The fruit works as a natural laxative because it has high
amounts of fiber, and contains sorbitol. Sorbitol softens stools because
it is a natural carbohydrate that is not easily ingested, causing it to
draw a lot of water as it passes through the intestines and adding bulk
to stool. Be careful though-too much and sorbitol can cause gas and
make stool too soft. You will need…
-2 glasses of prune juice (8oz)
Directions
Drink one glass of prune juice in the morning and one at night to relieve constipation. It should start working within a few hours, so it’s important to let one glass pass through your intestines before attempting to drink another-or else you risk diarrhea. You can also eat several prunes instead of drinking the juice if you prefer.
13. Heed natures call
This is a preventative measure to help ward off those uncomfortable
bouts of constipation in the future, and it’s pretty straightforward.
When you need to go to the bathroom-go! Your body is giving you the
signal for a reason, and it’s a good idea to listen. The longer you hold
it in, the more water is absorbed from the stool, and the harder it
becomes. You’re body also only sends the signal to have a bowel movement
for a certain amount of time, after a certain amount of time. That’s
why if you have to go really badly and don’t, you stop feeling like you
have to go. Delay the duty and you may not get the heads up to go until
you’re even more clogged.
14. Dandy Dandelions
Dandelions are a terribly annoying weed, but you might view them
differently after they help relieve your constipation. The constituents
of dandelions make it a gentle laxative as well as an effective
detoxifier, and a cup of dandelion tea will be enormously beneficial to
those who are suffering from constipation due to inactiveness or the
consumption of a lot of processed foods (although drinking it does not
mean you don’t need to exercise or eat healthy!)You will need…
-1-2 teaspoons of dried dandelion leaves
-1 cup of hot water
Directions
Put 1-2 teaspoons of dried dandelion leaves into a mug, and pour hot water over them. Cover and let steep for 6-10 minutes. Drink up to 3 times a day.
15. Bacteria is necessary
Healthy gut flora is vital to keep our digestive system working
properly, especially in these times, when our stomach is getting pounded
with all sorts of processed sugars and foods. Working to keep the good
bacteria in our bodies strong and plentiful will help prevent
constipation, and lessen its severity should it still occur. There are a
number of ways to go about helping your bacteria flourish, but one
simple method is to enjoy a cup of yogurt, which is filled with
probiotics, with breakfast and during the day.You will need…
-1-3 cups of plain yogurt
Directions
Eat a cup of yogurt with breakfast, and then on its own or with snacks throughout the day.
16. Rock the squat
It sounds a tad awkward, but literally squatting over the toilet can
help relieve constipation and kick start your colon. It’s a natural
position that our bodies understand means “it’s time to go!”American’s spend a little less than $1 billion dollars a year on laxatives that will ultimately only contribute to the problem, and wreak havoc on the body. Know that you do not have to have a bowel movement every single day to be regular-that is a myth that contributes to the dependency on laxatives. Some people only poop every few days and that’s normal for them, while others go multiple times a day. We’re all different, and there are too many factors to decide how often every single person should be going-just know your body and use common sense.
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