In most cases, simple changes in diet and lifestyle will help relieve symptoms and manage constipation. Consider one or more of the following Healthyping’s Remedies and Suggestions
Intake enough fluid
Drinking plenty of water helps soften stools and move the bowels. Ideally, drink 8 glasses (64 OZ) of water a day, start with 2~3 glasses of water on an empty stomach in the morning.
To help the body form soft and bulky stools, you need to take 20 to 35 grams of fiber each day. Beans, whole grains, fresh vegetables and fruits are good sources of high fiber.
Healthy Ping’s Drink, if you make this, you would get both types of fiber (soluble & insoluble) needed to keep the digestion system healthy and functioning. The soluble fiber lubricates the colon to eliminate waste. The insoluble fiber provides bulk to move down food quickly. This drink should help you to have normal stools 2 or 3 times a day, depending on how much you ingest.
In the evening, you should eat one or two of the high fiber foods listed below and drink 1 cup of water after. The next morning, drink 1~2 cups of water on an empty stomach, wait for 10~15 minutes and then eat breakfast, you should have a bowel movement soon after.
Dried fruits: eat 5 to 10 dried plums or 10 to 15 dried apricots.
Fresh vegetables: eat 1 cup of Jicama, Daikon radish or Carrots.
Nuts: Eat ¼ cup of almonds or ½ cup of boiled peanuts.
Eat 3 apples or 3 oranges a day: Eating an apple or orange before each meal is good for bowel movements and weight control, because of the two types of fiber in the fruits. They also make you feel fuller.
Keep good intestinal flora
Natto: is a Japanese traditional daily food which is fermented soybeans. It contains 7g dietary fiber per 100g to help prevent constipation. 1g Natto has a billion bacillus natty to enhance the gastrointestinal good bacteria and maintain a healthy digestive tract (source: Watashi To Tokyo). You can eat 50 to 100 g Natto a day to help with constipation and keep good health.
Probiotics: are friendly or “good’ bacteria that normally exist in the digestive tract to inhibit the overgrowth of bad bacteria and yeast that may cause bloating, gas, constipation, diarrhea, and other bowel problems. Taking probiotics supplements such as acidophulis will help the colon function, elimination and detoxify the body.
In the morning, taking one or two of the stimulants or lubricants listed below on an empty stomach, and wait 10~15 minutes to eat breakfast, you should have a bowel movement soon after.
Stimulants: cause rhythmic intestinal contractions. a) drink 2~3 cups of fresh lemon juice, vinegar water or cold green tea; b) take 500mg vitamin C with 2~3 cups of water.
Lubricants help stools move easily through the colon. Pure honey is a natural lubricant for bowel movements. Take one tablespoon of pure honey and drink 2~3 cups of water after. Caution: If you are allergic to bee products, do not consume.
In the evening, taking one of the following ingredients one hour before sleep; next morning drink 2-3 cups water on an empty stomach, wait10~15 minutes to eat breakfast; you should have a bowel movement soon after.
Fiber supplements: powdered flax seed or psylium. Take 1 cup water mixed with one tablespoon of the powder, followed by 2 more cups water. Caution: if you take fiber supplements, you need to drink plenty of water or other fluids every day, otherwise constipation may worsen.
Magnesium supplement is a natural saline laxative. It draws water into the colon and lubricates the stool. It helps the bones and sleep as well. Take magnesium 400mg every night with 1 cup water before bed.
Acupuncture, Ping’s meridian massage and Chinese herbs help vital energy flow, clean bowel movement and detoxify the body.
Daily physical work out stimulates bowel movements in the intestine and colon, such as walking, swimming, Tai ji and Pilates. It is recommended exercising 5 days a week for at least 30 minutes a day.
Don’t ignore the urge to have a bowel movement
The longer you delay a bowel movement, the more water is absorbed from the stool and the harder it becomes.
Keep caffeine to a minimum
Caffeine is a diuretic drawing fluid from colon and leaving stools hard. Although green tea has caffeine, it promotes intestinal defecation, therefore, it won’t cause constipation.
The above treatments need to take time and effort to see results. It takes more than one cold day for the river to freeze three feet deep so as to melt the solid ice needs to take more than one warm day.