NAMNA YA KUONDOA ASIDI INAYOSABABISHA KIUNGULIA KWENYE MAHARAGE-Epukana na kiungulia na tumbo kujaa gesi.

Maharage ni moja ya vyakula ambavyo mimi hukwepa kula nje ya nyumbani ,naweza kula maharage nje ya nyumbani kwangu endapo tu ninauakika na ambavyo mpishi  kaandaa maharage hayo,kwa maana nyingine nakula kama yameandaliwa na ndugu,jamaa na marafiki ambao ninauhakika na uandaaji wao. Hii yote ni kwasababu maharage yasipoandaliwa vizuri hunipa kiungulia kikali sana kwa muda mrefu na wakati mwingine tumbo hujaa gesi na kuninyima raha.

Maharage ni chanzo kizuri cha protini daraja B(protini itokanayo na mimea)na Nyuzinyuzi.Asidi aina ya  Phytic au phytates ipatikanayo kwenye maharage ikutanapo na madini mwili kama zinc,copper,calcium,magnesium namadini  chuma husababisha tatizo la kiungulia na tumbo kujaa gesi kwa baadhi ya watu,tatizo hili huwasumbua zaidi wale wasiokula Nyama na vyakula vitokanavyo na wanyama(vegeterians)kwani vyakula  vyao  hua na aside nyingi ya phytic.Tafiti zilizofanywa na American Dietetic Association zinaonyesha kwamba huwezi toa aside yote ya phytic kwenye maharage ila unaweza kuipunguza kwa kiasi kikubwa  kwa kuloweka maharage kwenye maji.

Wengi mnaloweka maharage kwenye maji ili kuyalainisha na kufanya yaive haraka wakati wakupika,Lakini msichojua ni kwamba kuloweka huko hupunguza  aside ya Hyptic kwenye maharage  ambayo ni chanzo cha kiungulia kwa wengi,aside hiyo pia hutonesha vidonda vya tumbo na kuleta maumivu makali kwa wale wenye tatizo la vidonda vya tumbo.

Ulowekaji wa maharage kwa muda mrefu

Watu wengi wamezoea kuloweka maharage usiku na kuyapika siku inayofatia,ikimaanisha yanalowekwa kati ya masaa manane hadi kumi na nane.Ingawa kuloweka huku kumezoeleka kwa wengi.Tafiti  zinaonyesha kwamba,njia hii ya ulowekaji wa maharage ni hatari sana kwa afya kwani hutoa nafasi, mazingira sahihi na  muda mrefu kwa  vijidudu viletavyo magonjwa vipatikanavyo  kwenye maharage kuzaliana na kukua .Ingawa maharage hupikwa kwa muda mrefu na kwa moto mkali bado haitoshi kuuwa vijidudu vya aina yote,bakteria watengenezao sumu au spore mara nyingi hubakia hai na huweza kua chanzo cha magonjwa kwa  mlaji wa maharage hayo.Ukiamua kutumia njia hii,basi loweka maharage na uyaweke ndani ya friji ili kupunguza uwezekano wa vijidudu hao kuzaliana kwenye maharage.

Ulowekaji wa maharage kwa muda mfupi-Njia iliyo bora

Kuloweka maharage kwa muda mfupi ni njia nzuri na bora zaidi ya kupunguza asidi ya phytic kwenye maharage,kwani huipunguza kwa kiwango kikubwa na kwa haraka zaidi kuliko njia ya kuloweka maharage kwa muda mrefu.Njia hii fupi kwa upande mwingine haitoi nasafasi ya vijidudu viletavyo magonjwa kuzaliana kwenye maharage,na huokoa muda kwani huchukua muda mfupi.Ulowekaji huu huchukua kati ya saa moja adi manne na si zaidi,ni uamuzi wa mpishi kuchagua aloweke masaa mangapi,ata hivyo ni vyema kujua kwamba ukiloweka kwa masaa manne utatoa kiasi kikubwa cha phytic kuliko ukiloweka  kwa saa moja.

Njia.

1.Pima kiasi cha maharage unachotaka kuandaa/kupika,mfano:vikombe vinne.(nashauri utumie kikombe kupima)kariri idadi ya vikombe ulivyopima

2.Chambua maharage  ili kuondoa maharage mabovu,mawe na uchafu mwingine wowote

3.Osha maharage,adi yawe safi.

4.Kwa kutumia kikombe ulichopimia maharage ,pima maji mara mbili ya kipimo cha maharage na uwekekando.mfano:kwakua tumepima maharage vikombe vinne,tutapima maji vikombe nane.(vikombe vya maji,mara mbili ya vikombe vya maharage)

5.Katika sufuria weka maharage na kisha ongeza maji uliyopima

6.Bandika maharage jikoni yachemke kwa dakika mbili tu.Esabu dakika mbili kuanzia pale yanapoanza kutokota na sio dakika mbili kuanzia ulipoyabandika jikoni.Epua jikoni baada ya dakika hizo kuisha.

7.Acha  kwa kati ya saa moja adi manne(kutokana na muda ulionao)

Muonekano wa maharage baada ya masaa manne

8.Chuja maji yote kwenye maharage.

Maji yaliyochujwa kwenye maharage.maji haya yamebeba phytic iliyotoka kwenye maharage.

9.weka maharage kwenye sufuria, ongeza maji ,bandika jikoni  kisha chemsha adi maharage yaive.

Maharage yaliyoiva,baada ya kuchemshwa

Baada ya kuivisha maharage ,unaweza kuyapika au kuyaunga  katika namna upendayo.

Maelezo ya ziada.

Ingawa  njia hii hupunguza  phytic  kwa kiasi kikubwa sana na hutosha kufanya mtu asipate kiungulia au tumbo kujaa gesi,kuna wale wenzangu ambao hata iyo hyptic kidogo sana iliyobaki kwenye maharage inatosha kuwapa kiungulia.Ipo namna ya kukata nguvu ya hiyo phytic kidogo iliyobaki na kufanya maharage yawe mazuri zaidi.Nitakueleza hilo katika makala ijayo.

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IJUE THAMANI YA GILIGILIANI: KIUNGO, DAWA, UREMBO.

Jun25

Giligiliani (majani)

Giligiliani ni kiungo cha kawaida sana,wengi tunakitumia jikoni kwenye mapishi mbalimbali,Kinaharufu nzuri na ladha ya uchachu kwa mbali.Majani na mbegu za giligiliani vyote hutumika kama viungo jikoni.

Giligiliani inawingi wa Vitamini A, B6, C,B12,pia ina wingi wa madini chuma(iron),Calcium na Magnesium

Giligiliani inasifika kwakua dawa na kinga ya magonjwa mengi.Historia inaonyesha kwamba Kiungo hiki kilitumika kama dawa tangu enzi za kale nchini Egypt.Hata hivyo,tafiti za kisayansi za karne hii ya 21 zinathibitisha taarifa hizi

Giligiliani (Mbegu)

Ni vyema kujua kwamba tunaposema chakula Fulani ni dawa,basi maana yake ni kwamba chakula hicho kinavirutubisho Fulani ambavyo huweza kukabiliana na ugonjwa Fulani au laa kuupa mwili uwezo wa kukabiliana na kujikinga na ugonjwa Fulani na si vinginevyo.

Hizi ni baadhi ya faida za giligiliani katika afya :

1.  Inawezesha usagaji mzuri wa chakula mwilini,hutuliza tumbo na huondoa gesi kwenye  utumbo mwembamba  ambayo mara nyingi husababishwa na vyakula tunavyokula hivyo hupunguza utoaji  gesi chafu (kunyampa) kwa kiasi kikubwa sana
2.  Inazuia magojwa ya tumbo yasabaishwayo na bacteria aina ya Salmonella.moja ya magonjwa haya ni kuumwa tumbo na kuhara.
3. Inazuia Ugonjwa wa UTI.Yaani Urinary tract infection
4. Inazui kutapika na hali ya kuvurugika tumbo
5. Inaondoa gesi tumboni
6. Inashusha sukari kwenye damu.(lower blood sugar)
7. Inapunguza  cholesterol mbaya mwilin
8.  Chanzo kizuri cha nyuzi nyuzi zinazoitajika mwilini ili kuwezesha usagaji mzuri wa chakula (Dietary fiber)
9.  Inawafaa sana wanawake ambao hupata hedhi nzito
10. Inaondoa maumivu,muwasho,na uvumbe (anti inflammatory)
11. Huondoa chunusi na madoa kwenye ngozi

Unaweza kuandaa giligiliani katika njia mbalimbali ili kuitumia kama dawa

•  Kuondoa hedhi nzito.chemsha kijiko 1 cha chai cha mbegu za giligiliani na maji vikombe viwili.Chujakisha ongeza sukari kidogo.Kunywa ikiwa yamoto au vuguvugu
•  Kuondoa maumivu (Inflamation) chemsha kijiko kimoja cha chai cha mbegu za giligiliani zilizosagwa  na maji kikombe kimoja.Chuja kisha kunywa ikiwa vuguvugu
• Kushusha sukari na kushusha cholesterol.Kunywa chai ya giligiliani (mbegu) mara kwa mara,pia tumia mbegu na majani ya giligiliani kwa wingi kwenye chakula.
• Ili kuondoa chunusi na madoa meusi.Twanga au sigina majani ya giligiliani,chuja au kamua ili kupata maji yake.Pima vijiko vinne vya maji ya giligiliani kisha changanya na kijiko 1 cha chakula cha manjano(Binzari manjano).pakaa kwenye ngozi ,acha ikauke kisha osha au nawa na majivuguvugu.Onyo:usisugue ngozi
•  Kutibu kuhara damu (dysentery).Changanya vijiko 2 vya chai vya maji ya giligiliani na kikombe kimoja cha maziwa fresh ambayo hayajatolewa krim
•  Chai ya giligiliani (mbegu) husaidia kuondoa au kutuliza asidi tumboni 

Matumizi ya mara kwa mara ya vyakula ambavyo ni tiba huupa mwili nafasi nzuri ya kuvuna virutubisho na kupata tiba ya magonjwa mbalimbali.

Ni vyema kujua kwamba asilimia kubwa ya vyakula na viungo tulivyonavyo majumbani ni tiba ya magonjwa mbalimbali.Madawa na Tiba nyingi za kisasa pia hutokana na mimea,virutubisho huvunwa kutoka kwenye mimea na vyakula na kuchanganywa na Kemikali ili kutoa vidonge na madawa ya magonjwA mbalimbali.


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FAHAMU UMUHIMU WA RATIBA YA KULA KATIKA FAMILIA -hata kula kwahitaji ratiba

Feb

Meza imeandaliwa tayari kwa familia kupata kifungua kinywa.picha hii ilipigwa siku ya jumapili asubuhi

Ratiba ni kitu muhim sana katika maisha ya familia na hata kwa mtu binafsi.Tunajua familia kawaida huwa na watu wawili au zaidi,na pale mnapoishi wawili au zaidi kama familia ni muhim kuwa na ratiba za familia ili maisha na shughuli za familia ziwe katika utaratibu Fulani unaoeleweka.Kila familia huwa na ratiba zake

Ratiba ya muda wa kula ni ratiba muhim sana katika familia,lazima kuwe na utaratibu wa chakula,ijulikane chai ya asubui ,chakula cha mchana,chai ya jioni na chakula cha usiku vinaliwa saa ngapi au wakati gani.lazima kuwe na muda maalum kwa kila chakula,na muda huo unapofika basi chakula kitengwe mezani na watu wote wale kwa pamoja.

Familia katika mlo wa jioni(usiku)aliepiga picha hii aliniambia ilikua majira ya saa mbili na robo usiku

Kutokua na ratiba ya muda wa kula kunaleta shida ya upangaji wa matumizi ya chakula, kunaongeza gharama ya chakula na pia baadhi ya wana family huweza kukosa chakula.kila mtu anapokuja kula kwa muda anaotaka yeye,inamaana kila mtu atapakua kutoka kwenye sufuria,haijulikani nani amekula nani bado ,matokeo yake kuna watu wanaweza kosa chakula wakati huo huo garama ya chakula inaongezeka kwani ili kuweza kugawanya chakula ili mlaji aje ale kwa muda wake ni lazima upike chakula kingi,si rahisi kumpakulia mtu mboga ya majani kijiko kimoja ukamtunzia ,utataka utunza angalao robo bakuli.

Ratiba ya muda wa kula pia huipa familia muda wa kukaa pamoja na kufuraia chakula,kutaniana na hata kuongea mambo ya kifamilia kwani wana familia wote wanakua mezani.La msingi zaidi inawapa wazazi nafasi nzuri ya kuwafundisha watoto wao adabu za mezani na namna ya kula.zaidi inatoa mda na nafasi kwa mpishi kufanya shuguli zake zingine kwani anakua anajua ni saa ngapi atakua amemaliza kazi za jikoni

Ingawa Baadhi ya familia ni ngumu watu kula pamoja kutokana na ratiba zao za kazi,shule namengineyo.bado hii si sababu ya  kufanya kusiwe na ratiba ya muda wa kula, kwani kuna wale wanaobaki nyumbani nao lazima wafate ratiba,pia siku za weekend kwakua watu wapo nyumbani basi ratiba iwepo na ifatwe.Lakini pia  kila siku watu wapo nyumbani kwa ajili ya chakula cha usiku basi angalao chakula cha usiku familia ile kwa pamoja.

Nimeona familia nyingi sana zisizokua na ratiba ya chakula, na naweza kukwambia mambo machache juu ya familia hizi ambayo ni ya uakika: 1.chakula mara nyingi hakiwatoshi. 2.kuna tabia mbaya ya watoto kugombania chakula .3.chakula cha baba na mama kinatengwa pembeni mapema .4.Baba na Mama hula chakula kizuri kuliko watoto 5.chakula hakitengwi mezani. 6.watoto hawana adabu mezani na hawajui kula vizuri(kistaarabu).7.vyombo vichafu haviishi jikoni. 6.Dada wa kazi ndio mpishi mkuu wa familia.mambo ya aibu haya.

Nakupa mfano wa ratiba ya muda wa kula ya nyumbani kwetu,nikimaanisha kwa wazazi wangu.Nilizaliwa nikaikuta na imenikuza,hata leo ingawa siishi tena na wazazi bado ni ratiba  ninayoifuata.Zaidi ni kwamba kila mwanafamilia bado anafata ratiba hii,hata wale walio owa na kuolewa wanaitumia kwenye familia zao.

Ni ratiba rahisi tu,Kifungua kinywa saa mbili asubuhi,mid-morning bite inaweza kua juice au matunda au snack yoyote saa tano ,lunch saa saba kamili mchana,chai ya jioni saa kumi na moja kamili jioni,chakula cha usiku saa mbili kamili usiku.wakati mwingine kuna kuwahi au kuchelewa lakini  mara nyingi haitazidi nusu saa.

Kama familia yako haina ratiba ya muda wa kula basi wakati umefika wa wewe kuanzisha ratiba.Maisha lazima yawe na mpangilio,yawe na ratiba,Tukiwa watoto Mama yetu alipenda kutuambia kwamba mtu asiekua na mpangilio na ratiba katika maisha hawezi kufanikiwa kimaisha.

Anzisha ratiba ya chakula au kula Nyumbani kwako ili uboreshe maisha ya familia yako.

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SAYANSI YA CHAKULA,CHAKULA NI NINI?

Leo ninaongeza kipengele/category mpay hapa jikonoi,kipengele hiki ninakiita SAYANSI YA CHAKULA. Katika kipengele hiki  tutajifunza juu ya sayansi ya chakula  ili upate uelewa zaidi juu ya chakula na virutubisho kwa ujumla.

Kuna ufaam mdogo sana juu ya chakula na sayansi ya chakula katika jamii,hii hufanya watu washindwe kula chakula bora kwani wengi hawajui wale nini na kwanini .Ongezeko la magonjwa yasababishwayo na chakula nalo limekua kubwa sana katika jamii yetu,idadi ya watu wenye uzito mkubwa (wanene) nayo inazidi kuongezeka haya yote huchangiwa na ufaham mdogoo juu ya sayansi ya chakula.

Katika makala hizi,nitajitahidi kutumia lugha rahisi ili kila moja aelewe.Ingawa nitaandika makala hizi katika lugha ya Kiswahili, lugha ya kiingereza pia nitatumia pale nitakapo lazimika kwani kuna baadhi ya maneno au vitu amabavyo  havina tafsiri katika lugha ya Kiswahili au laa nimeshindwa kupata tafsiri yake.

Masomo/makala hizi zitafundisha yale yanayompasa kila mtu kujua Juu ya vyakula na virutubisho.hayatakua na uchambuzi wa ndani sana.kwani lengo nikutoa utambuzi wa awali juu ya sayansi ya chakula.

Tutaanza kwa kujifunza juu ya chakula na virutubisho.

Chakula ni nini?

Chakula nikitu chochote kinacholiwa ambacho huupa mwili virutubisho na urutubisha mwili.kuna vyanzo vikuu viwili vya chakula navyo ni MIMEA NA WANYAMA.

A) Mimea - vyakula vitokanavyo na mimea vimegawanyika katika makundi  manne

1. .Mizizi - karoti,viazi,Mihogo
2. .majani na matawi – kisamvu,mchicha,sukumawiki
3. .Matunda - Machungwa,maboga,maembe,ndizi
4. .Mbegu - mchele,mahindi,maharage

vyakula vitokanavyo na mimea

B) Wanyama – vyakula vitokanavyo na wanyam ni

1. .Nyama
2. .mayai
3. .Maziwa

vyakula vitokanavyo na wanyama

Ladha

Vyakula vimegawanyika katika makundi manne ya ladha,binadam anapokula chakula chochote anapata moja kati ya ladha hizi

1. Tamu - ladha hii husababishwa na uwepo wa  sukari  katika chakula
2. Chungu - ladha mbaya na haipedwi
3. Chachu - ladha inayosababishwa na uwepo wa asidi kwenye chaku
4. Chumvi - husababishwa na uwepo ya alkalini kwenye chakula

Virutubisho vya chakula ni nini?

Virutubisho vya chakula ni vitu(substance) ambavyo hurutubisha (nourish) mwili,Virutubisho hujenga na kurekebisha seli za mwili.Virutubisho hivi  hupatikana kwenye vyakula vyote.

Virutubisho vya chakula

Virutubisho  vya chakula vimegawanyika katika makundi sita

1. Wanga ,kazi yake kubwa nikuleta nguvu mwilini. mfano:mahindi,viazi,ngano ,mchele
2. Protini - kazi yake kubwa ni kujenga mwili . mfano:Nyama,mayai ,maharage,njegere,maziwa
3. Mafuta – kazi yake kubwa nikuleta joto mwilini. mfano:mafuta ya arizeti,siagi,mafuta ya samaki
4.  Vitamini - kazi yake kubwa ni kulinda mwili. Mfano maembe,machungwa,nanasi,zabibu
5. Madini mwili - Huusika sana katika kuwezesha mifumo ya mwili. Mfano:chumvi,aubuyu,dagaa,mboga zakijani (Vyanzo  vya baadhi ya madini)
6. Maji - Huwezesha mifumo mbalimbali katika mwili.Mfano maji yakunywa

Ingawa nimetaja kazi kuu ya kila kirutubisho katika mwili,nivyema ujue kwamba hizo si kazi pekee za virutubisho hivyo.Tutachambua kila kirutubisho siku zijazo

Chakula na virutubisho

Vyakula vyote huwa nazaidi ya kirutubisho kimoja,virutubisho hivyo hotofautiana kwa wingi au kiasi.Mfano: Wali (mchele) una wanga asilimia 89,mafuta asilimia 4 na protini asilimia 7.

Ili mwili wa binadm hufanye kazi vizuri unaitaji kupata virutubisho vyote sita katika uwiano au kiasi sahihi,yani lishe bora.Uhitaji wa virutubisho hutofautina miongoni mwa watu wa makundi mbaimbalikama watoto, wazee,vijana,wajawazoito na wagonjwa wa magonjwa mbalimbali.Umri,jinsi na shughuli zako mtu zakila siku pia huchangia kuamua ale virutubisho katika uwiano gani.

Hitimisho

Huwezi kuongelea chakula bila kuongelea virutubisho vyake,wala huwezi kuongelea virutubisho vya chakula bila kuongelea chakula.chakula na virutubisho vyake ni vitu viwili visivyotengana.Hivyo basi,ili ukifahamu chakula ni lazima uvifahamu virutubisho,na ili uvifahamu virutubisho ni lazima ukifahamu chakula. Naamini  somo/makala hii imeleweka.katika makala zijazo,tutachambua kila kirutubisho kwa upana zaidi.

How to Relieve Constipation

Constipation occurs when the muscle contractions in your intestines are too slow to push the stool out of your body, or when there isn't enough water in your stool to soften it and move it through your intestines. There are a number of things you can do to relieve your constipation, from adjusting your diet to trying a few over-the-counter medications. If you want to know how to relieve constipation and stop feeling uncomfortable, just follow these steps.

Method 1 of 3: Change Your Diet

1. 
   1
   Add more fiber-rich foods to your diet. Fiber-rich foods are known to help stimulate your bowels. Unfortunately, these foods, such as many fruits and vegetables, often get overlooked in a person's daily diet. Don't think of veggies or fruits as optional side dishes, but as crucial parts of every balanced meal. Not only will these foods relieve constipation, but they will also promote digestive health by improving your diet. You should aim for at least 24-38 grams of fiber a day. Here are some foods to add to your diet:^[1]
   • Avocado, split peas, broccoli, kale, green peas, and lentils
   • Bran cereal, oatmeal, brown rice, and flax seeds
   • Black beans, kidney beans, lima beans, navy beans, pinto beans, and soybeans
   • Raspberries, blackberries, strawberries, blueberries, and oranges
   • Cabbage and cauliflower
   • Almonds, dried figs, and olives
   • Papaya and peaches
   Ad
2. 
   2
   Increase the intensity of fiber. If adding a few fiber-rich foods to your diet doesn't improve your problem, you can try a three-day fast of a high-fiber vegetable, or substituting one or two of your meals for foods that are entirely fiber-rich. This is not a good long-term solution because a balanced diet does require proteins and carbohydrates as well, but the three-day method can work in a pinch.
   • Cabbage is particularly good because it's not only high in fiber, but it has enzymes which encourage the entire digestive tract to "flush." This is also a good liver cleanse for a build-up of liver toxins.
   • Cabbage can be prepared in a number of ways, including skillet frying, if the oil used is grape-seed oil or olive oil. You should vary your recipes so the three-day fast becomes enjoyable.
3. 
   3
   Take a fiber supplement. Consider taking a fiber supplement even if you think you are able to get that much fiber from your daily meals. Though these supplements aren't guaranteed to work, they have helped people relieve their constipation in some cases. Some processed or synthetic fibers such as Citrucel, Metamucil, or Perdiem can do the trick.^[2]
4. 
   4
   Hydrate well. Constipation can also be caused by insufficient hydration. Generally drink a minimum of 33-66 ounces (1.5-2 liters) per day, or more depending on your size, the weather, or amount of exercise. Constipation results from a lack of liquid in your stools, and hydrating can help this problem.
   • If you're having a bout of constipation, increase your water consumption for 3-4 days, starting with a big glass in the morning and drinking regularly throughout the day.
   • In general, you should be drinking at least 10 glasses of warm water daily. Water is one of the best liquids that wash waste and toxins out of the body.^[3]
   • Other drinks, such as juice and soda, cannot compare regardless of how healthy or natural they are, because they tend to contain excessive sugar that could actually exacerbate constipation.
5. 
   5
   Add prunes or prune juice to your diet. Prunes are especially high in fiber and contain sorbitol, a stool-loosening sugar that naturally helps relieve constipation. Sorbitol is a mild colonic stimulant that helps reduce transit time of stool and thus decrease the risk of constipation.^[4] If you don't like the wrinkly texture or unique taste of prunes, prune juice may be a more palatable alternative.
   • Prunes are more effective for relieving constipation than prune juice. Prunes have 14.7g of sorbitol per 100g, whereas prune juice has 6.1g per 100g. You will have to drink more prune juice to achieve the same health benefits because the prunes are processed, and you will have to take in additional sugars.
6. 
   6
   Try the banana cure for mild constipation. This requires that you eat a banana with a glass of warm milk, chewing the banana carefully. Make sure that the banana is very ripe, not unripe, or it can have the opposite effect.
7. 
   7
   Avoid foods that cause constipation. Constipation results from over consumption of fats, refined sugar, and dairy in comparison to fiber from whole grains, bran, fruits and vegetables. Avoid foods that are high in sugar, like candy or cookies, as well as too much cheese, white bread, white rice, and hard boiled eggs. You don't have to cut these foods out of your diet completely, but you should cut down on these foods if you're having trouble evacuating your bowels. Here are some other foods to avoid:^[5][6]
   • Chips and crackers
   • Frozen dinners, which are often high in fat and low in fiber
   • Cookies
   • Unripe bananas
   • Fried foods like fries, doughnuts, and onion rings
   • Heavily breaded foods
   • Dairy products like butter, ice cream, cheese, or yogurt
   • Red meat
8. 
   8
   Avoid caffeine. Though caffeine can help you relieve your bowels as a quick fix, a long-term use of caffeine can actually cause dehydration and exacerbate your problem.^[7]
9. 
   9
   Avoid alcohol. Like caffeine, alcohol can dehydrate you and make you more constipated. Limiting or stopping your intake of alcohol can help you relieve your bowels.^[8]

Method 2 of 3: Change Your Lifestyle

1. 
   1
   Schedule time each day for a bowel movement. Scheduling a time to have a bowel movement promotes regularity and can trigger your body to have a bowel movement. Make time for a bowel movement, whether it's in the morning, after your afternoon meal, or several times a day that are convenient for you. If you don't have a regular schedule, your body can be confused and unready to have a movement.
2. 
   2
   Heed the call. If your body is telling you that it's time to have a movement, don't put it off. Even if it's only a mild suggestion, you should spend some time in the bathroom, even if you're in the middle of a busy day. If you ignore your body when it's telling you to have a movement, this can cause constipation later in the day. You may be ready to have a movement later, but your body won't be.
3. 
   3
   Stay active. When you're going through a bout of constipation, try some light exercise instead of sitting down. Just taking a 20 to 30 minute walk can help stimulate your digestive tract. Any form of exercise can help your body promote healthy bowel movements.
   • Though you may not have time to go on a bike ride during a bout of constipation, plugging exercise into your weekly routine can help ease your constipation over time.
4. 
   4
   Do yoga. Yoga has been known to relieve stress and improve overall digestive health. There are also a few yoga poses that can stimulate the bowels, and holding these poses alone can be effective in relieving your constipation. Here are some poses to try:
   • The shoulder stand. Lie on your back and raise your legs straight up in the air, so they're perpendicular to your torso. Then place your hands on your lower back, using your arms to support your legs as you straighten your spine.
   • The wind-relieving pose. Lie flat on your back. Bend one knee and extend it to your chest, holding it for ten seconds. Then switch and do this with the other knee. Alternate between knees at least five to ten times.
5. 
   5
   Squat on the toilet. When you sit on the toilet, don't put your feet on the ground. Instead, lift them up so you're squatting into the toilet a bit more, or place them on a footstool. This position is ideal for moving your bowels.
6. 6
   Find something about knee-high with handles you can grab. Position it so the handles are right above your toes. Two tall, wooden stools might work. Grab the handles and press down for stability and strength while trying to move your bowels.
7. 
   7
   Do daily acupressure. Massaging or pressing a few key pressure points in your body with a free hand or just two fingers can help stimulate your colon and relieve your constipation. Try applying pressure to the following points:^[9]
   • The outer end of the elbow crease
   • The highest spot of the muscle on the back of the hand that sticks out when you bring your index finger and thumb close together
   • Directly below the bellybutton

Method 3 of 3: Take Measures for More Difficult Cases

1. 
   1
   Know when to talk to your doctor. Though constipation is a common problem that can affect 15-20% of Americans, if your constipation lingers for three weeks or more, you should see a doctor because it could be a sign of more serious digestive conditions.^[10]Here are some other reasons to see your doctor:^[11]
   • You have severe constipation and have never been constipated before
   • You have blood in your stools
   • You're bleeding frequently from straining
   • You've lost weight without trying
2. 
   2
   Use a rectal glycerin suppository. This suppository works by drawing water into the intestines. This usually results in a bowel movement within 15 minutes to an hour. This method is not meant to be used often, but is a measure to be taken in more extreme cases. Follow the directions on the label and don't use it more often than recommended.^[12]
3. 
   3
   Take a saline (osmotic) laxative. You should not take these types of laxatives if you're on a sodium-restricted diet or if you have high blood pressure or kidney problems. Some saline laxatives include Fleet Phospho-Soda, Milk of Magnesia, lactulose, and Miralax. These laxatives don't irritate the colons or cause dependence like stimulant laxatives can.
4. 
   4
   Take a stimulant laxative. Some stimulant laxatives, such as Ex-Lax, can also help relieve constipation. However, these should only be used in a pinch, and for no longer than two weeks without consulting your doctor. Regular use of laxatives can actually cause dependence, weaken your bones, and may even cause constipation.^[13]
5. 
   5
   Be wary of painkillers. Painkillers, especially narcotic ones such as hydrocodone (Vicodin, Lorcet, Norco) and oxycodone (Percocet and Oxycontin), can cause constipation. Though you shouldn't stop taking painkillers just to relieve your constipation if you really need them, talk to a doctor about alternatives.
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