If you've been feeling a little constipated lately, don't be embarrassed. According to the National Digestive Diseases Information Clearinghouse (the United States information body on digestive disorders, made available by the Institutes of Health), constipation is a malaise characterized by difficulty in defecating (less than three bowel movements per week) and by hard stools., dry and small, painful and complicated to expel. It can cause swelling, irritation and other ailments. Constipation affects millions of people, but it is not necessary to endure it in silence. Learn about some treatments that promote stool transit, how you can solve this problem almost permanently, and how you can prevent it.
Steps
Part 1 of 2: Quickly Relieve Constipation
Step 1. Chew sugar-free gum
Sorbitol, a sweetener used in most sugar-free gums, is an ingredient in many laxatives. If you suffer from constipation and want to encourage bowel movements, chew some gum.
Don't use this tip as a long-term solution. The high levels of sorbitol can irritate the stomach and cause other digestive problems
Step 2. Drink some coconut water
Coconut water is having a lot of success as a drink to be consumed after exercising. It produces natural laxative effects, but also has diuretic properties and brings other health benefits. Drink a bottle of coconut water to relieve the symptoms of constipation or drink the milk contained in fresh coconut directly.
Do not overdo it. In excessive quantities, coconut water can have the opposite effect, which is to soften the stool too much
Step 3. Swallow a tablespoon of olive oil and lemon juice
If you suffer from constipation, take one tablespoon of extra virgin olive oil and one tablespoon of lemon juice in the morning on an empty stomach. Olive oil is a home remedy, commonly used to aid digestion and lubricate stool.
- Likewise, linseed oil and orange juice are another popular, but unverified, home remedy for constipation.
- Generally, doctors do not recommend using mineral or castor oil to relieve constipation. The former can lead to some problems, such as vitamin deficiencies, while the other can prolong constipation.
Step 4. Drink warm lemonade
The benefits of consuming hot lemon water in the morning are a little hard to explain, but it is an increasingly popular tonic in people's habits and believed to be effective for weight loss, skin care and prevention of cold. However, it is true that lemon juice stimulates liver function, helps digest better and facilitates intestinal transit.
As soon as you wake up in the morning, drink a cup of warm water in which you have poured a tablespoon of lemon juice on an empty stomach. If you want to receive additional nutritional and organoleptic benefits, add a small amount of raw honey and a little turmeric powder
Step 5. Try live lactic ferments
Plain yogurt, kombucha-based fermented beverages, and naturally fermented sauerkraut are all excellent sources of probiotics, commonly used to treat digestive problems, including constipation and diarrhea. If you are constipated due to a viral infection or other illness, foods that contain probiotics can be a solution.
- While studies on probiotic cultures and constipation are a bit confusing and probiotics are usually used to treat diarrhea, it's true that gut flora is an essential element in overall digestive health.
- Some prefer to resort to prebiotic substances over probiotic ones, as by promoting the activity of probiotics in the gastro-intestinal tract, it is possible to encourage the growth of good bacteria instead of taking them from external sources (usually, derivatives from cow's milk). With prebiotics you strengthen the health of the intestine and, to preserve it, you are not forced to introduce new bacteria into your body. In this way, a situation of competitive exclusion is created in which bad bacteria are less likely to find nourishment, because the good ones grow faster, surpassing the harmful ones in terms of copies until they take over.
Step 6. Drink some caffeine from time to time
For many people, a cup of coffee is the quickest way to unblock the intestines. The stimulating properties of caffeine act on the intestinal muscles, facilitating peristalsis. Drink coffee or tea in the morning as a quick and momentary solution to relieve constipation.
Don't use this long-term gimmick by incorporating it into your morning habits. Coffee is a diuretic, so it draws water from the stool and makes it more difficult for them to pass. Limit your caffeine intake as much as possible
Step 7. Drink a cup of aloe vera juice
Sold in pharmacies and grocery stores, natural aloe vera juice, taken every couple of hours, can help relieve constipation. When dehydrated, aloe is commercially available in capsule form at health food stores as a remedy for constipation.
Step 8. Drink dandelion tea
The dandelion, or dandelion, is a plant used in herbal medicine. Dandelion root herbal tea is a common and effective remedy for constipation, rich in phytonutrients. This root is used in many natural herbal blends for various healing purposes, for example to fight constipation, promote liver and kidney function, relieve other digestive problems. In addition, it has a rather pleasant taste and is easily found on the market.
Part 2 of 2: Preventing Constipation
Step 1. Drink more water
Sometimes it can be simple isolated phenomena. However, if you regularly suffer from constipation, a lifestyle change is a must. In these cases, the first recommendation is to drink up to two liters of water a day, to prevent the stool from hardening.
- Carry a one-liter bottle with you during the day, to top up as needed, and try to drink in the morning and afternoon. It is a simple gesture to remember.
- Start the day with a glass of water so you don't forget to keep drinking for the rest of the day.
- Avoid excessive alcohol consumption. Both alcohol and caffeine can stimulate the removal of fluids in the body, hardening the stool.
Step 2. Eat more fiber
Perhaps the most important lifestyle change, intended to promote peristalsis, is to include enough fiber in your diet to increase the volume of stools and soften them. If you suffer from constipation, you need more fiber. Gradually increase your intake until you take at least 20-35g per day. Excellent sources of fiber are:
- Bran and other whole grains found in breakfast cereals, bread and brown rice;
- Vegetables and vegetables, including broccoli, Brussels sprouts, carrots and asparagus
- Dark green leafy vegetables, such as kale, spinach, and Swiss chard
- Fresh fruit, including apples, berries, plums and pears
- Dried fruits, such as raisins, apricots, and plums
- Beans, lentils and other legumes.
Step 3. Avoid saturated fat
Consuming foods high in saturated fat often causes chronic constipation and other health problems. If you eat a lot of cheese and other dairy products, processed foods, and meat, you risk aggravating constipation.
- Try replacing red meat with leaner sources of protein, such as fish and beans.
- Try to cook at home more often so as not to increase your consumption of processed and packaged foods that are typically high in saturated fat.
Step 4. Take a fiber supplement
Unlike laxatives, there are no contraindications to taking fiber supplements, sometimes called "bulk-forming laxatives", on a daily basis. They help to increase the volume of stools and soften them. While they pose no health risk when taken regularly, bulk-forming laxatives can interfere with the body's ability to metabolize certain drugs and cause bloating, cramps, and flatulence in some people. Drink lots of water when taking fiber supplements.
Among the most common fiber supplements and over-the-counter bulking laxatives are Metamucil, Albios Crusca, and Psyllioplus
Step 5. Train regularly
By moving physically and doing a lot of cardiovascular exercises, you will also favor peristalsis. Thanks to the consumption of energy during training you will prevent the intestine from becoming lazy and you will maintain a correct functioning of the digestive system.
- After meals, wait about an hour before exercising. You need to give the blood enough time to reach the stomach and digestive system organs for food to be assimilated properly.
- Walking after meals is one of the best ways to promote a healthy bowel movement. If you can, try walking for at least 10-15 minutes, three times a day.
Step 6. Don't rush into the bathroom
We are all busy, but we also need regular bowel movements. Regardless of which treatment you use for constipation, you don't need to rush when you need to go to the bathroom. Don't wait, but go as soon as you need it.
- Don't hold back when you need to pass out, or you will make constipation worse.
- If you are regular but are in a hurry to get to work, try waking up a little earlier to have breakfast at home. Give yourself all the time you need to relax and use the bathroom before going out.
Step 7. Chew well
Many people overlook one of the most important stages of the digestive process: chewing properly. Food begins to be broken down inside the mouth and saliva completes this fundamental step of digestion. Therefore, try not to be in a hurry when you eat, taking all the time you need to chew each bite several times.
Badly chewed food may not necessarily lead to constipation, but it can promote intestinal obstruction (especially if low in fiber), allow air to remain trapped in the digestive tract and cause constipation. Chewing badly, you make constipation worse
Step 8. Relax
Many times constipation is caused by severe stress. If you are overworked, busy and tense, there is a risk that all of this will affect your bowel activity, leading to constipation. Try giving yourself regular breaks throughout the day, practicing several techniques that will allow you to calm down and get rid of stress.
- Try meditating or resorting to progressive muscle relaxation, focusing your energy on contracting every single muscle and shifting your attention to the whole body gradually.
- Travel constipation is a problem that can affect anyone. If you have difficulty regulating bowel activity when you are away from home, try to take precautions using remedies and methods to prevent constipation.
Step 9. See a doctor or naturopath if constipation persists
In most cases, it is due to a poor diet. However, if it is chronic, it can be caused by a number of factors, including irritable bowel syndrome (IBS), Crone's disease, and other disorders. The cause may also lie in the medications you are taking. If so, you may be able to relieve it by stopping it or treating the problem.
- Consult your doctor about the use of laxatives. There are various types: lubricants, osmotic and stimulants. They can offer immediate relief, but in the long run there is a risk that they will make the situation worse. If you have diabetes, talk to your doctor before taking an osmotic laxative as it can cause electrolyte imbalances and other problems.
- Emollient laxatives facilitate intestinal transit through oils that lubricate the intestinal contents. By softening the stool, they avoid strain during defecation. Your doctor may prescribe one if your constipation is due to childbirth or surgery.
- A naturopath can give you nutrition and lifestyle advice, taking into consideration all common health problems.
Advice
- Don't be discouraged. The gut may be sluggish, but remember it will pass and you will feel good again.
- Don't neglect rest. Lying down helps breathing and is known to reduce pain in the intestinal tract.
- Sometimes an enema is used to relieve constipation, but it can produce side effects. It's best to try changing your diet and taking laxatives.
- A hot drink can help. Perhaps you will benefit from drinking something warm before going to the bathroom, such as tea or water and honey, as warming up the intestinal tract makes it easier for stool to pass through.
