Not having a bowel movement regularly every day and stool getting hard in the intestines can lead to major health problems. Try making these simple changes to fix this:
1. Fiber-rich diet
Fiber is essential to soften stool and facilitate its movement through the intestines.
Do: Include plenty of bran rice, oatmeal, vegetables (especially okra, spinach), and fruits (papaya, bananas) in your diet.
2. How to drink water
When the body is dehydrated, stool becomes dry and sticky in the intestines.
Tip: Drink at least 10-12 glasses of water daily. Drinking one or two glasses of lukewarm water as soon as you wake up in the morning will help flush out the waste from the intestines.
3. Fenugreek and Cumin
This is a medicine that has been used since ancient times to stimulate digestion and relieve constipation.
Do: Soak a spoonful of fenugreek in water overnight. Drinking this water and chewing the fenugreek in the morning is great for cleansing the intestines.
4. Papaya and Raisins
These are the best foods that nature has given to cleanse the intestines.
Tip: Eating some ripe papaya or soaked raisins after dinner will help in smooth bowel movements the next morning.
5. Exercise and walking
Less physical activity can affect the motility of the intestines.
Tip: Walk for at least 30 minutes every day. Walking stimulates the muscles in the intestines and helps the stool move down.
Some specific suggestions to reduce constipation:
Keep to time: Make it a habit to try to defecate at a specific time every day.
If there is no knee pain: Those who use the Western closet can sit with a small stool under their legs (squatting position) to help stool pass smoothly.
Avoid excessive tea/coffee: This can cause dehydration and increase constipation.