Whether it's producing hard stools or having difficulty defecating that lasts for two or more days, almost everyone gets constipated every now and then. Usually, if you make some changes in your diet or take laxatives, the problem is resolved within a few days. However, if the situation does not change or if the symptoms are particularly painful, see your doctor.
Steps
Method 1 of 3: Making Power Changes
Step 1. Drink lots of water
When you are constipated, drink at least 8 glasses of non-caffeinated liquids every day. Dehydration is one of the most common causes of constipation and can make it worse if you keep drinking very little water.
Once you have regularized your defecation, going to the body at least 3 times a week without any effort, you can stop measuring your water consumption. Just drink what you need to make your urine colorless, or pale yellow, and whenever you're thirsty
Step 2. Gradually increase your fiber intake
Fiber is the most important element of a diet aimed at encouraging bowel movements. Adults should eat 20-35 grams per day, but reach this amount progressively to avoid bloating and bloating. Try getting them from various food sources to make your diet more balanced:
- Bread and cereals: bran cereals (9g per 80ml), whole wheat (3.5g per 120ml), oat bran rolls (3g).
- Beans: 6-10g per 120ml cooked, depending on the quality.
- Fruits: pears (5.5g with peel), raspberries (4g per 120ml) or plums (3.8g per 120ml, if fresh).
- Vegetables: Potatoes or sweet potatoes (3-4g, cooked in their skins), peas (4g per 120ml, cooked) or green vegetables (3g per 120ml, cooked).
Step 3. Decrease your consumption of low-fiber foods
Increasing your dietary fiber intake won't be as helpful if you are content to add it to the rest of what you eat. Meat, cheese, and processed foods contain little or no fiber at all, and can harden stool if they make up the bulk of your diet. Therefore, eat these dishes in small portions only during periods of constipation, and try to replace some of them with high-fiber foods in your daily diet.
Step 4. Avoid milk
Try not to consume milk and other dairy products for a few days to see if you can improve the situation. Many people have difficulty digesting lactose, which can cause gas or constipation.
Most lactose intolerant individuals can still take advantage of probiotic yogurt and hard cheeses
Step 5. Watch out for other foods that can cause constipation
It is generally best to moderate the consumption of the following foods. They can promote constipation if they make up a large part of your diet:
- High-fat meats.
- Egg.
- Sugar-rich desserts.
- Processed foods (usually low in fiber).
Step 6. Consider taking a magnesium supplement
Many doctors and patients believe that this substance helps overcome constipation, although there is little hard evidence to support it. Do not take more than 350 mg per day in tablet form, or, for children between 4 and 8 years of age, give them 110 mg.
- Bran contains both magnesium and fiber, making it a great food choice.
- Magnesium can be dangerous for people with kidney problems.
Step 7. Be careful with other home remedies
In almost all cases it is sufficient to change the diet and fluid intake to cure constipation and avoid it in the future. It is rarely necessary to resort to food supplements (in addition to fiber ones) and home remedies, indeed it may be unwise to use them without consulting your doctor.
The most common home remedies are mineral oil and castor oil. They are effective, but should only be used as a last resort. Abuse can lead to vitamin deficiency or damage to the intestines, even worsening constipation over time. Do not take them if you are taking blood thinning medications, antibiotics, heart or bone medicines
Method 2 of 3: Changing Your Lifestyle
Step 1. Go to the bathroom immediately when you feel the need
Go to the bathroom as soon as you feel the urge. Postponing this urge aggravates constipation.
Step 2. Don't rush
Straining can produce painful complications, such as hemorrhoids or anal fissures. So don't get tired and don't be hasty, but provide the gut with a chance to free itself spontaneously.
Try sitting on the toilet 15 to 45 minutes after having breakfast. Even when she has no bowel problems, you probably won't pass out every day, but the morning is a great time to encourage defecation
Step 3. Try a different position on the toilet
One study has shown that squatting facilitates and speeds up bowel movements. If you are unable to squat on the toilet, try the following movements:
- Bend forward with your hands on your thighs.
- Place your feet on a support so that your knees are above the height of your hips.
- Instead of straining, take a deep breath with your mouth open. Make your stomach dilate, then squeeze your muscles slightly to keep them still. Relax your sphincter.
- Repeat this breathing exercise no more than 3 times. If you can't defecate, get up or grab something to read.
Step 4. Get regular physical activity
Exercise can stimulate bowel movement, even if it's a 10-minute walk several times a day. Aerobic sports, such as running or swimming, are particularly effective.
After consuming a large meal, wait an hour before engaging in a fairly strenuous physical activity (which allows you to increase your heart rate), otherwise you risk slowing down your digestion
Step 5. Try stretching or yoga
They consist of a series of low-intensity exercises that can aid digestion. Some people consider yoga to be a particularly effective practice, perhaps because it stretches the abdomen.
Method 3 of 3: Take Laxatives
Step 1. See your doctor if there is a risk of any complications
It is generally best to consult your doctor before taking a laxative. To prevent health problems from occurring, certain categories of people should not underestimate this precaution:
- Women who are pregnant or breastfeeding.
- Children aged 6 or younger.
- Who takes other drugs. If you are already taking a purgative or mineral oil, wait at least 24 hours before changing laxative.
- Anyone suffering from severe stomach pain, abdominal cramps, nausea or vomiting should absolutely avoid laxatives and seek immediate medical attention.
Step 2. Start with a laxative that increases stool volume
Basically, these are fiber supplements that offer the same results as a high-fiber diet. Unlike other laxatives, they can be used every day, safely, but can take 2-3 days to take effect. Sometimes they cause severe swelling and bloating, especially in cases of more severe constipation or in people who normally follow a diet low in fiber. Minimize this risk by drinking 8-10 glasses of water a day and slowly increasing the amounts until you reach the recommended doses. Avoid this type of laxative before going to bed.
Some people are allergic to psyllium, which is found in some laxatives of this type
Step 3. Use lubricating laxatives for quick relief
They do not cost much and allow you to expel feces easily thanks to the lubricating action of mineral oil or similar substances. They usually take effect after 8 hours, but are only suitable for quick relief. Excessive use can lead to a vitamin deficiency.
If you are taking other medications, consult your doctor before taking a lubricating laxative. By speeding up the passage of stool, there is a risk of reducing the absorption of the drug
Step 4. Try osmotic laxatives for general relief
This type of laxative helps the stool absorb more water and pass out more easily. It works within 2-3 days. It requires a large consumption of water to be effective and to prevent it from causing bloating and cramps.
- The elderly, patients with diabetes and people suffering from heart or kidney problems should be monitored regularly to avoid electrolyte imbalances and symptoms related to dehydration when taking this laxative.
- Saline laxatives are part of osmotic laxatives.
Step 5. Use an emollient laxative if you are not prone to frequent bouts of constipation
They are usually prescribed after childbirth or surgery, or for patients who need to avoid straining. They produce a mild effect, but require a large consumption of water and should only be taken for a few days.
Step 6. Take a stimulant laxative in severe cases
This is quite a powerful drug and probably requires a prescription. It can provide relief within 6-12 hours by causing contractions in the muscles of the intestine. It should be taken infrequently, as repeated use can damage the intestines, causing dependence on defecation.
- Check if phenolphthalein is mentioned on the product label. It is a chemical compound linked to neoplastic diseases.
- This type of drug can also cause cramps and diarrhea.
Step 7. See your doctor for prescription medications
If over-the-counter laxatives don't work within 3 days, see your doctor. He may suggest other treatments and tests, including:
- A prescription laxative, such as lubiprostone or linaclotide. They can be suitable for prolonged use.
- The enema is able to introduce a laxative where the problem is present or favor the evacuation of rather compact stools. Although a prescription is not required to purchase it and it is a home remedy, it is best to use it with some caution, following the advice of your doctor.
- If your doctor suspects a more serious problem, they may order blood and stool tests, x-rays, a bowel exam, a barium enema, or a colonoscopy.
Advice
Take any other medication 2 hours before the laxative, as the latter can reduce its absorption
Warnings
- People with phenylketonuria should avoid laxatives that contain phenylalanine.
- See your doctor if, without any obvious explanation, there is any change in physiological function or if the same change causes serious problems.
