Constipation is one of the most prevalent health concerns for many people across the world. Globally, about 10% to 20% of adults suffer from constipation at some point in their lives. That's shocking, isn’t it? A number of factors lead to constipation, including a low-fibre diet, a sedentary lifestyle, excessive amounts of tea or coffee in the diet, dehydration, too many supplements, or even insomnia and sleep problems. Also, constipation and digestive issues may be more common during the winter, when water consumption is lower. And without proper treatment, constipation can lead to a number of other health problems as well. Dehydration, constipation, and other factors reduce your body's ability to absorb the medicine.
To tackle the issue of constipation, water should be one of the most important aspects of your diet. Foods high in fibre like whole grains, fruits, and seasonal vegetables like oranges, guavas, grapefruit, oats, etc. must be consumed during the winter season to keep constipation at bay. A fiber-rich diet contributes to the bulk of your stool and acts as a natural accelerator for the colon. One litre of water every morning is a natural and effective remedy for constipation.
Here are a few more home remedies that can help ease constipation during the winter months:
1. Prunes
Prunes are said to contain insoluble fibre, which further contributes to the acceleration of the stools and helps the bowels function normally. Before going to bed, drink four to five soaked prunes or two tablespoons of black raisins with warm water to help with constipation.
2. Ajwain
Besides the countless health benefits of this spice, Ajwain promotes the production of gastric juice, which aids digestion and allows the food to be broken down in the stomach. Simply soak 1/2 teaspoon of ajwain in hot water and drink it every day in the morning.
3. Virgin Coconut Oil
Medium-chain fatty acids (MCFAs) in this oil are believed to stimulate bowel movements and soften stools. One tablespoon of virgin coconut oil before going to bed may help lubricate your passage.
Apart from these foods, it is critical to maintain a healthy diet and engage in physical activities and exercise on a regular basis. Various research studies have found that exercise could help improve the symptoms of constipation.