How can you naturally relieve constipation and get your bowels moving again? If you're looking for a literally groundbreaking answer to this question, you've come to the right place!
Indigestion is one of the most common complaints in everyday life and can be really unpleasant and painful for those affected. However, you don't have to resort to chemical laxatives to get rid of it as quickly as possible. Fortunately, there are also numerous home remedies from Mother Nature that naturally stimulate our digestion and make constipation disappear as if by magic.
In this article, I will therefore introduce you to the best tips and home remedies that you can use to gently support your gut and get digestive problems under control again yourself. Let's go!
Definition: What are blockages anyway?
So that we all start the article with the same knowledgeI would like to give you a helpful definition here. So what are blockages, simply explained?
A person suffers from constipation (also known as constipation) when their Stools unusually hard is, Less frequently than usual or if in the process Pain or other difficulties occur. Typical symptoms include a bloated stomach and the oppressive feeling of incomplete bowel evacuation.
In the vast majority of cases, the causes of such digestive problems and a sluggish bowel are Low-fiber diet with high meat content, lack of physical activity and Fluid intake, larger Lifestyle changes or even the intake of certain Medication. Psychological factors, such as chronic stress, also often play a role.
To get to the bottom of the causes, you can also perform an online symptom check. This is how you help yourself to Assess complaints even better to be able
10 tips: How can you unclog naturally?
Constipation can be really acute, extremely unpleasant and painful. Although it often disappears again after a short time, it can just as easily develop into a chronic problem. In the long term, laxatives do more harm than good.
What natural measures and home remedies Provide relief as quickly as possible and get your digestion going again, I would like to show you now.
1. drink enough water
If you don't drink enough fluids, your digestion can't function as it should. Drink 2-3 liters of water daily, helps, among other things, to keep your intestinal contents as soft as possible and can ultimately be removed more easily in the body.
One of the generally recommended and proven home remedies for constipation is a morning glass of lukewarm water with a little lemon juicethat optimizes digestion and also stimulates the production of stomach acid.
2. relax and reduce stress factors
In fact, prolonged stress can not only lead to headaches or hair loss, but also to constipation. So make sure, among other things, that you keep your Reduce stress levels in your private and professional lifeyou a balanced work-life balance and always get enough high-quality sleep.
Good stress management works, for example, with conscious Mindfulness exercises, with progressive muscle relaxation and with regular Meditation and yoga sessions. These measures let you switch off properly and significantly become more relaxed.
3. eat as much fiber as possible
Animal foods such as meat, milk or eggs contain no fiber at all. So it's only logical that for better digestion you should focus on plant-based foods should fall. The German Nutrition Society (DGE) recommendsthat we eat at least three handfuls of vegetables and two handfuls of fruit every day to cover our fiber requirements.
In order for the fiber to serve the positive bacteria in your gut and stimulate your intestinal activity, you should above all consume the following laxative foods:
- Apples and apple juice
- Artichokes and carrots
- Peas, beans and lentils
- Whole grain products (e.g. bread, pasta, oatmeal, quinoa or millet)
- Dried figs, prunes and dates
- Linseed, chia seeds and psyllium seeds (simply mix 1-2 tablespoons into your muesli in the morning)
On Meat, white flour products, sweets, fried foods and Processed finished products should be avoided if possible. They inhibit the digestive process and are probably partly responsible for the fact that you have constipation in the first place.
4. stimulate your digestion with herbal teas
We have already established that drinking plenty of fluids counteracts constipation. But of course you don't have to drink only water. A cup or two of warm Fennel, peppermint, lemon balm, senna leaf or chamomile tea can help you with your digestive problems.
5. get your body moving
Our bodies are made for movement. And if experience shows that you are already not very conscious at your workplace, you should increase your physical activity. make up for it in your free time.
To loosen blockages, but of course also to permanently stay healthy. The physical activity ultimately gets your entire cardiovascular system goingstimulates blood circulation and keeps your digestion going.
Besides Strength training, jogging, swimming or some team sportsbut even regular check-ups can help you Walks or Bike rides further. Incidentally, this is also because they are a wonderful way to balance out stress.
In addition, even seemingly small things, such as the Stairs instead of the elevator to take or get off the bus one stop earlierhave a noticeable, detaching effect.
6. check your medication
Some medications can cause constipation as an unwanted side effect. These include, among others, some strong Painkillers, Sleeping pills and tranquilizers, Antidepressants or also Remedy for high blood pressure and epilepsy.
Therefore, if you have persistent digestive problems, it is important to Discuss your medication with your doctor and adjust if necessary. Together you can then decide on alternatives or additional treatments to alleviate your digestive problems if necessary.
7. take time for your toilet visits
To prevent constipation or to finally resolve it, it is important to use the natural Do not suppress the urge to defecate if possible. Under time pressure or because you simply prefer to go to the toilet at home, you sometimes do this. Instead, consciously take time to go to the toilet and avoid being in a hurry.
Also a Quiet and relaxed environment in your bath helps to naturally empty the bowels and say goodbye to digestive problems.
Tip: How you can use your Designing a sustainable bathroomby the way, I explain in another blog article. If you like, take a look there too.
8. maintain a balanced daily and nutritional rhythm
Routines give your day structure and can also alleviate your digestive problems. Therefore, if possible Fixed meal times and in this way help your body to develop a regular digestive rhythm.
The Consistency in your daily routines, combined with a balanced, high-fiber dietcan ultimately make a decisive contribution to preventing and resolving constipation.
Tip: Generally try to consciously and to live mindfully and to listen to your body's signals. Mindfulness will also make you much calmer and more relaxed. A nice side effect, isn't it?
9. try it with Intestinal gymnastics
Not only cycling and walks, but also special, short exercises will help you move forward in terms of constipation - and do not even take much time.
Here are some Intestinal gymnastics exerciseswith which you can specifically stimulate bowel movements:
- Knee ball: Lying on your back, clasp your knees and pull them to your chest. Then stretch out your legs and repeat the exercise several times.
- Scissor kick: In this exercise against constipation, you stretch your legs parallel upwards while lying on your back. Then spread them apart like scissors and repeat a few times.
- Stork position: Standing, bend one leg, pull your thigh up towards your stomach and chest and hold the position for a few seconds. Then switch and repeat a few times.
- Upper body lift: Lie on your stomach, stretch your arms forward and place the palm of your hand flat on the floor. Then lift them up from the floor and let the tension work on your stomach. Repeat this a few times.
Can you think of any other good intestinal gymnastics exercises? Then just write me your ideas and suggestions in the comments.
10. treat yourself to an abdominal massage
Simply massage in a clockwise circular motion with the flat of your hand your abdomen while you repeatedly breathe in and out deeply. Experience has shown that the tension in the lower abdomen and the pressure on the bowel help to stimulate the natural movement of the bowel - with usually really relieving results.
Solve constipation naturally without laxatives
Blockages are really serious, but fortunately they can usually be cleared quickly by natural means. With the measures mentioned above, you now at least have some home remedies and tricks in storethat you can try straight away to stimulate your bowel function again.
If you can't do this straight away and you are in pain, you should always consult your family doctor to be on the safe side and have yourself treated. The same applies, of course, if you suspect an intestinal obstruction.
"Do something good for your body, so that your soul wants to live in it."Teresa of Ávila (more at Health Quotes)
Do you have any questions, suggestions or further tips on how to clear blockages naturally? Then I look forward to your comments under this article.
PS: Not only the gut, but also the eyes need our attention to function in the long term. How you can Promoting eye health and, if possible, see well throughout your life, you will find out next in the linked blog post.