कब्ज के लिए 6 प्राकृतिक उपचार
द्वारा सहकर्मी समीक्षा की गई Dr Doug McKechnie, MRCGPद्वारा लिखित
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मुख्य सामग्री पर जाएंमूल रूप से प्रकाशित 9 Sept 2024
कब्ज आम है और आप आमतौर पर इसे अपने आहार और दैनिक दिनचर्या में बुनियादी समायोजन करके प्रबंधित कर सकते हैं। चलिए कुछ सरल तरीकों का पता लगाते हैं जो चीजों को गतिमान रखने में मदद कर सकते हैं।.
इस लेख में:
के लिए वीडियो चयन Bowel problems
नीचे पढ़ना जारी रखें
What is constipation?
If you're struggling to poo - or not pooing as often as usual - you're most likely experiencing constipation.
Symptoms of constipation include:
Pooing fewer than 3 times a week - or less than usual.
Your poo is dry, hard or lumpy.
Having to strain - and feeling pain - when pooing.
Feeling like your tummy hasn't fully emptied.
Tummy ache, bloating or feeling sick.
What might cause constipation?
सामग्री पर वापस जाएंConstipation can happen for many reasons - these include:
Not eating enough fibre.
Lack of healthy exercise or being generally inactive.
Not drinking enough water.
Holding in your poo too often.
Changes in your diet or routine.
Mental health conditions such as stress, anxiety or depression.
Avery Zenker, a registered dietitian based in Ontario, Canada, explains certain foods can lead to constipation such as:
Dairy products.
Red meat.
Refined grains.
चॉकलेट।.
Some artificial sweeteners.
Unripe bananas.
She also says certain eating habits can also contribute to symptoms, including:
Eating too late at night.
Frequent snacking.
Eating too large meals.
Alyssa Pacheco, a registered dietitian from Greater Boston, USA adds that certain medical conditions or medicines may cause constipation or make it worse.
Some examples of these are:
Pain medicines.
Antacids - for example, Tums.
Iron supplements.
"Constipation is also common during pregnancy due to natural hormone shifts," she says.
नीचे पढ़ना जारी रखें
What are the most effective natural remedies for constipation?
सामग्री पर वापस जाएंYou can ease constipation by making small adjustments to your diet and lifestyle. While this might not always work straight away, you should notice some improvements within a couple of weeks.
1. Add more fibre to your diet
One way to manage and reduce your chance of constipation is to eat more fibre.
According to gastroenterologist, Dr Asma Khapra, Gastro Health, Virginia, USA, you should ideally consume around 25-35 grams of fibre a day.
She says: "Bran, prunes and kiwi are especially good for improving constipation."
Samantha Turner, registered dietitian nutritionist, OakStone Health and Nutrition, Virginia, USA explains that high-fibre foods include fruits, vegetables, whole grains, beans and legumes, and nuts and seeds.
2. Top up on fluids
Aim to drink around 6-8 glasses of fluid a day. Water is best, but low-fat milk and unsweetened tea or coffee within safer limits are also contributing sources.
Pachecho says drinking plenty of the right things helps keep things moving through your digestive tract. It will also help keep your poo softer and easier to pass.
3. Exercise regularly
Adding exercise to your daily routine can help you poo more regularly.
Khapra says: "Your colon - the part of your body where waste is formed - like other muscles in the body, responds to exercise. Sometimes a tummy massage can help encourage the movement of food through your digestive system."
Turner adds that even something as simple as a brisk 30-minute walk can stimulate digestion.
4. Increase your sorbitol intake
Fruits containing sorbitol - a naturally occurring sugar alcohol - can have a laxative effect on your tummy. Pacheco says this might provide gentle relief from constipation compared to over-the-counter laxatives.
Good sources of sorbitol include:
Pears.
Prunes.
Strawberries.
Apples.
Grapes.
Raspberries.
Apricots.
Michelle Routhenstein, Cardiology Dietitian at EntirelyNourished.com says that including probiotics - like kefir or sauerkraut - in your diet can help establish a regular digestive routine.
Khapra and Avery add that magnesium supplements and psyllium husk - a type of soluble fibre - can also ease constipation.
5. Warm drinks and relaxation may help
Warm drinks - particularly those with caffeine such as coffee - can help stimulate the digestive system and treat symptoms of constipation.
Turner says: "Drinking a cup of warm water with lemon juice and taking one teaspoon of olive oil on an empty stomach can also provide relief."
6. Relax
Stress can contribute to constipation. Zenker says that when the body is in a stressed “fight or flight or freeze” state, it's not directing as much energy towards digestive function. The more relaxed “rest and digest” state is best for digestion.
Lack of सोना - or changes in sleep patterns - can increase the likelihood of constipation. If possible, finish your last bite at least two hours before bedtime.
When should you seek medical help?
सामग्री पर वापस जाएंIf your constipation lasts for more than two weeks, then it's time to see your doctor or pharmacist.
Routhenstein says that constipation could sometimes be a symptom of a medical condition such as irritable bowel syndrome (IBS), hypothyroidism, neurological disorders - such as Parkinson's disease - or an issue with your colon, such as diverticulosis.
She advises you to seek medical help if your constipation is accompanied by the following symptoms:
Severe tummy pain.
Persistent bloating.
Blood in your poo.
Bleeding from your bottom.
Unexplained weight loss.
Turner adds that long-term constipation could also be a sign of bowel obstruction or cancer.
If you're having constipation, don't worry. It's a common condition. Try these remedies first, but if your symptoms don't improve within a few weeks, speak to your doctor or pharmacist. If you have any of the above symptoms, it's best to seek immediate medical advice.
रोगी के लिए चयन Bowel problems
पाचन स्वास्थ्य
How to treat constipation and hard-to-pass stools
It's amazing how stuck up (if you'll pardon the expression) we are in the UK about constipation. Come to think of it, we Brits are pretty reticent about all aspects of the human body, not just those involving pee and poo. Talking about bodily functions in the middle of Starbucks may not be recommended, but reluctance to seek help when appropriate can positively damage your health. Patient 1 is 15 years old and suffers from terrible constipation. She only goes twice a week and the stool is large and difficult to pass.
डॉ लॉरेंस नॉट द्वारा
पाचन स्वास्थ्य
What it's like to have an invisible disability
In the UK, there are approximately 13.9 million people living with a disability. But only a small percentage have illnesses that can actually be seen. Those living with an invisible disability, like Crohn's disease or multiple sclerosis, suffer from symptoms every day and, because these aren't visible, they're often subjected to discrimination and misunderstanding when they use disabled bathrooms, parking spaces or priority seats.
करन गॉर्डन द्वारा
नीचे पढ़ना जारी रखें
लेखक के बारे मेंपूरा जीवन परिचय देखें
Victoria Raw
विशेष लेखक
BA (Hons), English Literature
Victoria is a content writer with Patient whose special interests focus on mental wellbeing, societal trends and the impact of technology on our health.
समीक्षक के बारे मेंपूरा जीवन परिचय देखें
Dr Doug McKechnie, MRCGP
मेडिकल लेखक
MA, MBBS, MSc, DRCOG, MRCP(UK), MRCGP(2021), FHEA
डॉ डग मैककेचनी लंदन में एनएचएस जीपी के रूप में काम कर रहे हैं। वह पूर्णकालिक रूप से क्लिनिकल काम करते हैं और यूनिवर्सिटी कॉलेज लंदन मेडिकल स्कूल में क्लिनिकल और प्रोफेशनल प्रैक्टिस मॉड्यूल के लिए डिप्टी लीड भी हैं।.
लेख का इतिहास
इस पृष्ठ की जानकारी योग्य चिकित्सकों द्वारा सहकर्मी समीक्षा की गई है।.
अगली समीक्षा की तिथि: 9 सितम्बर 2027
9 Sept 2024 | मूल रूप से प्रकाशित
द्वारा लिखित:
Victoria Rawद्वारा सहकर्मी समीक्षा की गई
Dr Doug McKechnie, MRCGP
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