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4 Ways to Relieve Constipation

September 15, 2012

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artichoke to relieve constipation

Take Magnesium at Bedtime

The mineral magnesium is a natural muscle relaxant and helps with nerve function. By taking 300 mg of magnesium before you go to bed, it encourages your intestines to move food along while you are asleep. This makes it easier to go to the bathroom when you get up in the morning, thus reducing the chances for constipation.


2. Fiber

Fiber is key when it comes to having regular bowel movements.  Unfortunately in our day in age, we aren’t getting enough fiber because of all the cheap processed foods we eat. This causes bouts of constipation and inability to go to the bathroom.  Processed foods are harder for the body to breakdown because they contain chemicals, additives and preservatives that are unnatural to our bodies chemical makeup Due to this they end up sitting in the stomach for longer which the body tries to digest them. By adding 25 grams of fiber a day to your diet you will feel less constipated and it will be easier to have a bowel movement. Some foods filled with fiber include raspberries, artichokes, almonds and bran.


3. Drink More Water

With a body made up of 60-70% water, we need to replenish our water supply daily. We naturally lose water through perspiration, respiration and aspiration. Plus water is needed for our body to function at an optimal level. This includes our digestive system and excretory systems. To efficiently move food through your digestive tract you need about 40 ounces of water or 5, 8 ounce glasses. So have a glass of water instead of coffee or soda to relieve your constipation.


4. Yogurt

Yogurt contains probiotics a healthy bacterium, which is also found in the stomach. This bacterium helps to keep the stomach and intestines function optimally. When this bacterium is destroyed by food, prescription drugs or an unhealthy pH it can cause the digestive tract to go awry causing constipation. Replenish your healthy bacteria by eating yogurt.  And if you don’t like yogurt you can take a supplement probiotic that contains live cultures, which will do the trick.