Significantly increase your fiber intake.

Whether you do it by eating oats or by taking a fiber supplement, this is probably the best constipation home remedy. Fiber works to hydrate stool that has become hardened or blocked up and adds to the solidity and consistency of stool that is loose or excessively watery. Additionally, it contributes to your colon’s overall level of health. While you are actually constipated, you should take many times your daily recommended level of fiber. When the constipation passes, it is important that you get your daily recommended intake of fiber to ensure that the constipation never returns. It is possible to get the extra fiber through psyllium husks or metamucil as opposed to eating the extra required.

Significantly increase your water intake.

One of the primary causes of constipation is dehydration. It is recommended that you drink eight glasses of water a day. When you are constipated, you should up that to sixteen or twenty glasses spread over the course of the day. Water, along with fiber, is a very effective home remedy for constipation. Unfortunately, you may not entirely feel the effects until two or three days has passed. Do not be alarmed. It can be difficult to have patience while you are constipated, but rest assured that these two remedies are working.

Get some exercise.

The idea of exercising while constipated may make you ill, but this remedy has been shown to work. By exercising, you are physically displacing the stool that is blocked up in your colon. You do not necessarily have to do exercise that is particularly intense or strenuous. A few walks around the block can be enough. However, if you feel up to it, weight lifting and jogging are even more effective.

Use two glasses of prune juice as a last resort.

Prune juice is an effective laxative. However, most physicians agree that you should avoid the use of laxatives unless your constipation is extremely troublesome or has lasted for a long time. You should only resort to a laxative if the combination of significantly increased fiber, water, and exercise has not worked for three or more days. If your constipation is not going away, then you should give the prune juice a try. Although it is possible to become addicted to laxatives as a remedy for constipation and damage your colon, prune juice does very little damage compared to pharmaceutical laxatives.

Make sure to keep up the regular intake of fiber and water to prevent your constipation from returning.

Constipation in Diabetes

Up to one in four diabetics can experience constipation linked to their condition. If you look at a typical diabetic menu, you will find that the recommended diet is very similar to the diet that is described above to help promote regular bowel function. If you are diabetic, adhering to this diet, but still experiencing constipation, you should talk to your doctor about other treatment options for your condition.

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Diet & exercise
One of the best remedies for constipation that is related to lifestyle is to change your diet. Foods that are high in fibre can help a lot – try to get lots of fruits and vegetables in your diet. Another good remedy for constipation is to eat foods that include whole grains. Including bran in your breakfast is a great way to increase your fiber intake. You can also try wholemeal and wholegrain breads, and lots of pulses (beans, split peas, chick peas) While eating more fiber is important, make sure that you drink plenty of water too. Authorities recommend that men drink around 3 litres per day, and women a little over 2. If you aren’t drinking this much water or other fluid such as juice every day, this might be the cause of your constipation.

Another cause of constipation can be medication that you are taking. A range of medications can cause constipation, including:

• Painkillers
• Diuretics
• Anti-epileptics
• Antidiarrheals
• Iron Supplements
• Antidepressants
• Antacids

If you suffer constipation while taking these medications, talk to your doctor about how to treat the constipation or what alternative medications you might try to avoid the side effect.

Some constipation home remedies beyond simple dietary changes include:

• Natural supplements like flax seeds, Psyllium husks
• Vitamin C and Magnesium supplements
• The ubiquitous prune juice

Medication options that can be prescribed by your doctor include stool softeners which can make a stool easier to pass or a range of laxatives that help your bowel to expel its contents. These treatment options are generally used after natural remedies like changes to diet, and long term use should be avoided.

Constipation can also be caused by:

• Disorders of the nervous system
• Spinal Cord Injuries
• Hypothyroidism
• Pregnancy
• Irritable Bowel Syndrome (IBS)
• Diabetes

Constipation remedies for these conditions might include an over the counter or home remedy like prune juice or increased fiber in the form of flax seed tablets or Psyllium husks. Your doctor might also prescribe a laxative or stool softener. It is important to seek medical advice if you suffer from chronic constipation, particularly if it is likely to be related to one of these conditions. If the constiption is a one off as a result of medication you can try a probiotic which helps to restore the natural balance of the good bacteria which help to break down food in the gut.

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