Constipation is a pain and discomfort, but you can find relief by using some quick and natural home remedies. Very often, you suffer from constipation because you don't get enough fiber, are dehydrated, or do not exercise enough. Some medications can also be the cause. To relieve it quickly and naturally, it is necessary to make changes to diet and lifestyle in order to promote intestinal transit. However, it is recommended that you consult your doctor in case of pain and bleeding or if the problem persists.
Steps
Method 1 of 3: Act Immediately
Step 1. Drink more water
Hard, dry stools are one of the most common causes of constipation, so the more water you ingest, the easier it will be for intestinal transit and the greater the relief. It is important to increase the water intake especially if you increase the intake of fibers, otherwise the stool, forming an abundant mass, risks moving with difficulty within the intestine.
- Men should drink at least 13 glasses (3L) of fluids per day, while women should drink at least 9 glasses (2.2L) per day.
- Avoid caffeine and alcohol during periods of constipation. Drinks containing these substances, such as coffee, fizzy drinks and alcohol, are diuretic, that is, they promote urination, making the problem worse.
- Fruit juices, clear broth and herbal teas are excellent sources of liquids, although it is best to avoid infusions containing theine. Give preference to pear and apple juices as they are mild natural laxatives.
Step 2. Gradually increase your fiber intake
The fibers help to form the fecal mass by allowing it to absorb more water and, therefore, to move better in the intestine. Women should take around 21-25g per day, while men should take around 30-38g. You can assimilate them through foods that are rich in them or by taking a special supplement. However, a sharp change can cause gas and bloating, so it's best to add them a little at a time. For example, you could eat a high-fiber food with each meal, including:
- Berries and other fruit qualities, especially those with edible peel, such as apples and grapes;
- Dark green leafy vegetables, such as kale, mustard, and beetroot and chard
- Other vegetables, such as broccoli, spinach, carrots, cauliflower, Brussels sprouts, artichokes and green beans
- Beans and other legumes, such as red beans, round beans, chickpeas, pinto beans, lima beans, cannellini beans, lentils, and black-eyed beans
- Unprocessed whole grains, such as brown rice, corn, unground oatmeal, barley, whole wheat bread, and high-fiber cereals
- Seeds and nuts, such as pumpkin, sesame, sunflower, and flax seeds, as well as almonds, walnuts, and pecans.
Warning:
fiber supplements can inhibit the body's absorption of medicines. So, take your doctor's prescribed medications at least one hour before taking fiber, or two hours later.
Step 3. Eat a portion of prunes and wait a few hours
Prunes are a high-fiber delight. In addition, they contain sorbitol, a sugar that helps relieve constipation naturally. Sorbitol is a mild colon stimulant that promotes intestinal transit, thus reducing the risk of difficulty in passing stool.
- One serving is equivalent to 3 plums, which is about 30 g.
- If you don't like the wrinkled texture or taste of prunes, try the juice. However, it contains less fiber than the fruit.
- After eating one serving of prunes, wait until you digest them before consuming more. If you overdo it, you risk getting diarrhea. However, if you don't have relief within a few hours, eat another serving.
Step 4. Avoid cheese and dairy products
Because they contain lactose, they can cause flatulence, bloating, and constipation in some people. If you have problems with constipation, eliminate cheese, milk, and most of its derivatives from your diet until you feel better. If you tolerate them normally, you can start adding them again as soon as your bowel activity settles down.
Yogurt is an exception, especially yogurt containing probiotics. Bifidobacterium longum and bifidobacterium animalis have been shown to promote intestinal transit by relieving pain
Step 5. Consume bulking agents to help your body eliminate stool
There are various mild-acting herbs that have a laxative effect and soften the stool. You can take them in the form of capsules, tablets and powder, which are available in herbal medicine and pharmacy. They are also sometimes available in the form of infusions. Take them with plenty of water and always consult your doctor before adding a new supplement to your diet, especially if you are on drug therapy, are pregnant or breastfeeding.
- Psyllium is taken in several forms, including powders and tablets. In addition, it is an active ingredient in some preparations for food supplementation, such as Metamucil. The dosage depends on the product you use, so read the instructions carefully.
- If you just need to add some fiber and omega-3s to your diet, try mixing 1 tablespoon (7 g) of ground flaxseed into your breakfast cereal. You can also add them to desserts you make at home or use them to flavor yogurt.
- Fenugreek is a high-fiber plant and is sold in capsule form. One capsule a day is able to stimulate intestinal activity and help you pass stool. However, it is not known that it has no contraindications in pregnancy, breastfeeding or young children, so consult your doctor before using it.
Step 6. Get castor oil for quick relief
It may not taste good, but this ancient constipation remedy has stood the test of time. Castor oil is a stimulant laxative, which means that it causes the body to excrete stool by contracting the intestinal muscles. In addition, it has a lubricating action that allows stool to pass more easily.
- The dose for an adult is equivalent to 15-60 ml. However, if you are not used to taking it, you should start with a lower amount. It should take effect within 2-3 hours, but it is preferable to only take one dose a day even if it takes longer.
- In principle, it should have no contraindications. However, you should take it following the recommended dosage. In case of appendicitis or intestinal blockage, consult your doctor. Do not use it if you are pregnant.
- When taken in excessive doses, castor oil can cause a number of rare but unpleasant side effects. Then, follow the dosage instructions. Side effects include abdominal cramps, dizziness, fainting, nausea, diarrhea, rash, wheezing, chest pain and tightness in the throat. If you are overdoing it, call the emergency services or go to the emergency room.
Warning:
remember that fish oil can cause constipation. Unless recommended by your doctor, do not take it as a supplement to combat constipation.
Step 7. Take a magnesium supplement or magnesium-based laxative
Magnesium attracts water to the intestines and softens the stool, making it easier to pass through. However, before taking supplements containing this mineral, consult your doctor as they can interact with certain medications, such as antibiotics, muscle relaxants, and antihypertensives. In addition to food sources, such as broccoli and legumes, there are other ways to get magnesium. Eg:
- You can get it by pouring a teaspoon (or 10-30g) of Epsom salts (magnesium sulfate) into 200-250ml of water. This solution may have an unpleasant taste, but can relieve constipation within half an hour.
- Magnesium citrate is available in the form of tablets or oral suspension. Take it according to the dose indicated on the package insert or as directed by your doctor or pharmacist. Drink a full glass of water for each dose.
- Magnesium hydroxide, more commonly called "milk of magnesia", is also effective against constipation.
Step 8. Get mineral oil
Liquid mineral oil coats stool with an oily, water-repellent film. In this way, they are able to retain moisture and move smoothly through the colon, giving you relief within hours. You can buy this product in pharmacies and herbalists. Combine the recommended dose in 240ml of cold water or fruit juice and drink the solution, possibly followed by another glass of water or juice.
- If you have any of the following conditions, do not take mineral oil without first consulting your doctor: allergic reactions to food or medications, pregnancy, heart failure, appendicitis, difficulty swallowing, stomach pain, nausea or vomiting, rectal bleeding or kidney problems.
- Do not give mineral oil to children under the age of 6 and do not take it regularly. Constant consumption can cause addiction and addiction to the laxative effect. It can also inhibit the absorption of vitamins A, D, E and K.
- Do not exceed the recommended doses. An overdose can cause serious side effects, including abdominal pain, diarrhea, nausea, and vomiting. If you are overdoing it, see your doctor right away.
Step 9. Don't take several laxatives in one day
It is important to give the product time to take effect. Its action could take several hours and, in some cases, even longer. For this reason, it is necessary to avoid mixing different active ingredients, phytotherapeutic compounds or supplements with a laxative effect. If they trigger a strong action, you could suffer from a severe form of diarrhea, running the risk of dehydration.
- However, you can take a laxative and make some dietary changes at the same time, such as avoiding dairy products or getting more fiber.
- Make sure you drink plenty of water when taking a laxative, as you may become dehydrated.
Method 2 of 3: Making Lasting Lifestyle Changes
Step 1. Eat yogurt or fermented foods
Try introducing a jar of yogurt into your daily diet to see if it helps regulate bowel activity. Yogurt contains live cultures of lactic bacteria, called probiotics, which create the right environment to keep the digestive system healthy.
- The bacteria in yogurt are thought to modify the intestinal microflora by reducing the amount of time it takes for food to be digested and excreted.
- Read the packaging to make sure it contains live bacteria cultures, otherwise it won't have the same effect.
- Other fermented foods, such as kombucha, kimchi, kefir, and sauerkraut, also contain good bacteria that can aid digestion and relieve constipation.
Step 2. Avoid processed foods
Processed and pre-cooked food products can promote chronic constipation, so don't buy them if you suffer from this problem. Because they are high in fat and low in fiber, they are not particularly nutritious either. Here are some dishes to avoid:
- Refined or fortified cereals. White bread, pastries, some types of pasta and breakfast cereals are mostly made with flours that have been deprived of much of the fiber and nutrients. Instead, opt for whole grains.
- Cured meats, red meat, and canned meat are often high in fat and salt. Prefer lean meats, such as fish, chicken, and turkey.
- French fries, potato chips, and similar foods are not very nutritious and have very little fiber. Instead, opt for roasted or baked sweet potatoes or hot-air popcorn.
Step 3. Increase physical activity
The sedentary lifestyle can favor the lazy intestine, hindering the transit of stool. Even 10-15 minutes of training a day can help the body maintain good bowel regularity.
Walking, swimming, jogging, and yoga are all great options to keep you moving even if you're not used to getting a lot of exercise
Step 4. Don't put it off when you have to pass out
Even if you are away from home, don't hold back when you feel the urge to go to the bathroom. If you get distracted and ignore this need, you may have a harder time satisfying it later.
The normal frequency of defecation varies widely among healthy people. On average, there are 1-2 bowel movements per day, but in some cases as little as 3 per week. If the body is fine, there is no need to worry about the frequency
Step 5. Do not use stimulant laxatives more than 2-3 times per week
Excessive use of these products, especially stimulants, can create physical dependence, which means that it can inhibit the natural stimulus. Don't take them every day. If you have chronic constipation, see your doctor for alternative treatment.
Furthermore, prolonged use of laxatives can promote an electrolyte imbalance
Method 3 of 3: Know When To See Your Doctor
Step 1. See your doctor right away if you have severe pain or blood in your stool
If you have abdominal pain or cramps, or if your stools are blackish or tarry, see your doctor as soon as possible. These symptoms may indicate a more serious condition, such as intestinal perforation. Once the diagnosis is made, your doctor will prescribe the most appropriate treatment. If you have any of these symptoms, go to your office the same day or go to the emergency room:
- Rectal bleeding;
- Traces of blood in the stool
- Persistent pain in the abdomen;
- Swelling;
- Difficulty in expelling intestinal gas
- He retched;
- Lower back pain
- Fever.
Step 2. See your doctor if you don't have a bowel movement for more than 3 days
You may need a stronger prescription laxative. In addition, the doctor is able to rule out potential pathologies at the origin of constipation.
- Your doctor can refer you to a drug that can be sold by prescription.
- Usually, laxatives start working within a couple of days. Also, they shouldn't be taken for more than a week.
Step 3. See your doctor if chronic constipation does not improve with self-medication
This problem is considered chronic if it occurs several times a week, for at least three weeks. Your doctor can help you determine why it is so common. In addition, he may prescribe additional treatment options, such as a laxative capable of promoting intestinal transit.
Also, let them know about changes in your diet and lifestyle. He will likely advise you to try some alternatives to relieve constipation
Advise:
in some cases, chronic constipation can be caused by certain medications, such as antidepressants, opioids, antihypertensives and antiallergics. If you have this suspicion, try to see your doctor to find out if he can replace them with others.
Step 4. See your doctor if your family has a history of colon or rectal cancer
Constipation is a fairly common disorder that can be solved by changing your diet or lifestyle. Although it is not a serious health problem, it is preferable to let the doctor know of previous cases that have occurred in the family. It is able to recognize the symptoms of a possibly serious disease so that it can be treated promptly.
He will most likely advise you to continue your self-medication regimen to relieve constipation. However, it is always best to be cautious when health is at stake
Advice
- If you sit on the toilet with your legs raised on a stool, you can facilitate the evacuation of stool.
- You can't know when a laxative works or if it's effective. When taking it, make sure you have the time and opportunity to go to the bathroom when needed.
Warnings
- Do not take several laxatives at once.
- Whichever product you choose, take only the recommended dose.
- Consult your doctor or pharmacist before resorting to a natural remedy, especially if you have other health problems. Some herbal compounds and foods can interact with various medications and physical ailments.
- If you are pregnant or breastfeeding or are caring for a constipated infant or child, talk to your doctor before trying any of the methods outlined in this article.
- Avoid laxatives if you have severe stomach pain, vomiting, or nausea.
