Constipation causes abdominal pain, loss of appetite and bloating. If you are unable to evacuate, there are some remedies that can help your bowel function better by allowing you to pass out. Start with the gentler methods, but also try to adjust your diet and lifestyle. If the problem persists, see a doctor.
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Method 1 of 4: Try Short-Term Solutions
Step 1. Drink a cup of hot water with lemon juice
This drink can be especially effective when taken first thing in the morning, although you can drink it at any time of the day. Simply add a teaspoon of lemon juice to 240ml of hot water. Sip slowly.
- This mixture is supposed to soften the stool and help you defecate, but you may have to wait a while for this to occur.
- If you tend to suffer from constipation often, consider drinking a cup of hot lemon water every morning.
- If you don't have lemon juice available, you can drink a cup of tea, coffee, or just plain hot water to help your gut.
Step 2. Make a solution with Epsom salts
The Food and Drug Administration in the US has approved this Epsom salt (or English salt) as a laxative to be used for a short time. If you have any at home, you can add 1 or 2 teaspoons (check the package for the exact dosage) to 240ml of water and then drink the mixture. This way you should be able to defecate within half an hour or six hours at the most.
Alternatively, you can take a bath with Epsom salts to relieve constipation. Fill the bathtub with hot water and add 140 grams of salt. The body absorbs the magnesium present in the product through the skin
Step 3. Try a baking soda solution
Make a mixture by adding a teaspoon of baking soda to 60ml of water and drink it. This remedy should help you relieve constipation by reducing the gas and stomach pain that accompany the ailment.
Keep in mind that baking soda is high in sodium, so this solution is not suitable for those on a low-salt diet
Step 4. Eat some prunes or drink the juice
This fruit is known for its laxative properties. If you have any at home, you can eat them to facilitate evacuation, otherwise drinking the juice will also be useful for this purpose.
Be careful not to overdo it, eat only a few or limit yourself to a glass of juice
Step 5. Take a walk
A little light physical movement is a great way to stimulate the gut. If you've been sedentary for a while, try walking around the block to see if it benefits you.
Even if constipation makes you uncomfortable, you shouldn't sit or lie down. Go out and move a little each day. Going for a walk or a daily run can help you solve this problem
Step 6. Take stool softeners
They are taken orally and are relatively mild laxatives. They are a great solution to try before the other methods if you suffer from occasional constipation episodes. An emollient, such as sodium docusate, works by increasing the amount of water that is absorbed by the stool, which in this way becomes softer and easier to excrete.
- Follow the instructions on the package. An emollient is usually taken once a day before going to sleep.
- Effects are usually seen after one, two or three days.
- Do not take it for more than a week without your doctor's consent.
Step 7. Take a laxative
Perhaps the easiest way to resolve constipation in the short term is with a laxative. Both in pharmacies and in parapharmacies you will find different types that are produced by different pharmaceutical companies. Osmotic ones attract liquids to the colon. These include:
- Magnesium hydroxide;
- Magnesium citrate;
- Lactulose;
- Polyethylene glycol.
- Taking laxatives for a long time can lead to negative side effects.
- They can also cause an electrolyte imbalance which, if neglected, causes arrhythmia, confusion, weakness and seizures.
- If taken for a prolonged period of time they can be addictive and cause the intestine to lose its functionality.
Step 8. Take an enema
A sodium phosphate enema is another remedy for relieving constipation. It is necessary to insert it into the rectum and spray the contents of a bottle until a sufficient amount enters. You must try to hold the liquid for up to 5 minutes; after which you will feel the urgent need to evacuate.
- You can find this type of enema in major pharmacies and parapharmacies.
- Before having an enema, however, you should try taking light laxatives or stool softeners.
Method 2 of 4: Caring for Digestive Health
Step 1. Eat more fiber
Constipation very often occurs when you don't eat right, don't drink enough water, or don't exercise enough. If your constipation problem is diet-related, the best thing you can do is eat more fiber. You should take at least 18-30g per day. Foods rich in fiber include fresh fruit, vegetables, and grains. Here are some tips for increasing your fiber intake:
- Eat high-fiber breakfast cereals;
- Choose wholemeal bread instead of refined bread;
- Add legumes, such as beans, lentils or chickpeas, to your stews or salads;
- Take some fresh or dried fruit for dessert.
Step 2. Supplement your diet with plenty of fruit and vegetables
Have a fruit smoothie for breakfast, eat a salad for lunch, and opt for leafy greens like broccoli and spinach or sweet potatoes for dinner. Alternatively, you can drink warm water with lemon juice and carrots in the morning.
- If you suffer from constipation often, try supplementing your diet with regular prune-based snacks. Plums increase fiber intake and often help speed up the digestive process.
- A clinical study found that 70% of people believe plums are effective against constipation.
Step 3. Take fiber supplements
If you can't get enough fiber from your normal diet, you can always take it in the form of supplements, available in well-stocked pharmacies and supermarkets. They can be a great solution in the short term, but in the long run you should try to supplement your diet with foods that are richer in this nutrient.
Step 4. Drink plenty of fluids
You should have almost two liters of water per day. Dehydration is a contributing factor to constipation, because a lack of fluid in the intestine slows the digestive process, causes the stool to become more compact, and consequently you experience more pain during expulsion.
- Hot liquids, such as tea and coffee, can improve regularity. Drink them in the morning to warm up the intestines.
- Don't overdo the coffee, however, as it causes dehydration and could aggravate the problem.
Method 3 of 4: Change Bathroom Habits
Step 1. Listen to your body
You must always pay attention to him and satisfy his needs. This means that you don't have to wait when you feel the need to go to the bathroom and you shouldn't hold back the need. You may suffer from constipation precisely because you hold back when you need to evacuate. In this case, the stool can become concentrated, becoming harder and therefore you have more difficulty passing it.
- People who travel or change their daily habits can suffer from constipation. Supplement your diet with yogurt or prunes and try to have a bathroom always available.
- Choose your aisle seat on the plane or take frequent breaks if you're traveling by car.
Step 2. Make your bathroom a relaxing environment
If it's comfortable, it can help you evacuate more easily, without haste or effort. Close the door and make sure other family members know they shouldn't enter when the door is closed; don't let them pressure you or complain about it. Never get stressed out, otherwise you may slow down the process.
When you sit on the toilet, try placing your feet on a small stool. This way, you lift your knees a little and it should become easier to evacuate
Step 3. Relax when you are in the bathroom
Try to stay calm and breathe regularly. Don't hold your breath and don't take deep breaths at first. One technique that can help you in this regard is to imagine that the final bowel section is an elevator. Gently try to push towards the "ground floor", then towards the "basement", until it goes down as low as possible.
- Relax for a second, but keep the "elevator" from going back up.
- Widen your waist a little and push down. Don't try too hard, but try to maintain the pressure.
Method 4 of 4: Seeking Medical Treatment
Step 1. Make a doctor's appointment
If you've tried all of these methods but still can't evacuate properly, you may have a bowel obstruction. If constipation persists for several weeks, you need to be examined to rule out other, more serious health problems. You should see your doctor immediately if you experience symptoms such as cramps, spasms, dizziness or fatigue.
- You can also consider with your doctor to make a biofeedback appointment.
- It is a special therapy in which you learn techniques to relax and contract the muscles of the pelvic area.
- If you are taking any medications, talk to your doctor; sometimes these could be the cause of your constipation.
Step 2. Massage the abdominal area
If you have been suffering from constipation for a long time, a massage in this area can help. It lasts about 10-20 minutes and you can do this by standing, sitting or lying down; it may reduce the need for regular laxatives and calm flatulence. In any case, abdominal massage is not recommended for everyone, so you must first talk to your doctor to find out if it is suitable for your specific case.
Pregnant women should not do this, as should anyone with a past history of malignant intestinal obstructions
Step 3. Evaluate prescription medications
You can talk to your doctor about taking stronger medications to treat constipation. Their function is to attract water into the intestine, accelerating the movement of stool. However, doctors usually only recommend these drugs if over-the-counter laxatives have been ineffective.
