Constipation can be one of the most uncomfortable and embarrassing ailments you can have; it is a problem that can happen to everyone sooner or later. To prevent it and / or relieve associated pain and discomfort, you can use several safe and gentle methods, as well as natural remedies.
Steps
Method 1 of 4: Relieve Discomfort
Step 1. Refrain from compressing the abdomen
When you suffer from constipation, tight clothing in the abdominal area can cause pain; choose comfortable clothes instead, so as not to put extra pressure on your stomach.
Tight-fitting skirts or pants can cause digestive problems because they press on the abdominal area
Step 2. Make a honey and water laxative
It is a natural remedy known for its immediate soothing effect. The high sugar content acts as an osmotic laxative, meaning that it quickly draws liquids into the intestine.
- Combine two tablespoons of honey with 250-300 ml of very hot water and drink the mixture as quickly as possible; some people find that this method works very quickly.
- Alternatively, you can do the same by replacing honey with black molasses.
Step 3. Try olive oil
Promotes bowel movements; take a spoonful followed by 200-250 ml of water, in which you can add the juice of a fresh lemon.
- If you prefer, you can use flaxseed oil instead of olive oil.
- Mineral oil for oral use is equally effective, but you should never take it for prolonged periods, as it slows down the absorption of vitamins and various nutrients.
Step 4. Use glycerin suppositories
They act very quickly helping the defecation process. This substance in fact lubricates the rectal walls and allows the faeces to come out with less difficulty; since it is inserted directly into the rectum, it causes relatively few side effects.
Use these suppositories only occasionally, when strictly necessary, and follow the instructions on the leaflet; remember that they act quickly
Step 5. Try the herbs
Some are able to relieve constipation, as they act as a purgative. Among these consider senna, buckthorn, cascara and aloe; use them only in acute cases or rare episodes and only under the direct supervision of a qualified expert, such as a naturopath or herbalist.
- Milder herbs help increase fecal mass or act as mild stimulants, such as flaxseed, senna, psyllium, and fenugreek.
- You can also find many commercially available herbal teas; choose the one you like best and don't forget that you can always add a little lemon or honey to make the taste more pleasant. Ask your pharmacist or herbalist for some advice to find the product that best suits your needs.
- Senna is also available in tablet or capsule form; this plant effectively and delicately relieves discomfort due to constipation; usually, it works within 8-12 hours. However, you should not take it if you suffer from Crohn's disease or ulcerative colitis and you must always follow the manufacturer's directions regarding dosage.
- You can also try psyllium; take a tablespoon of seeds twice a day with at least 250ml of water. Initially, take only one tablespoon and if you do not see positive results within 8-12 hours, take another one, always accompanied by water. If you suffer from asthma or are allergic to this plant, do not follow this advice.
Method 2 of 4: Relieve Constipation with Diet
Step 1. Increase your fiber intake
They are essential substances to allow the intestine to work in a healthy and regular way; By increasing your intake, you can prevent constipation or relieve it if you already have it. The foods that contain them are:
- Fruit and berries: If it is fruit with edible peel, such as apples, grapes and plums, eat that too, because it is the richest part of fiber.
- Vegetables: those with dark green leaves, such as cabbage, mustard, beetroot and chard, are very rich in fiber; other vegetables useful for this purpose are broccoli, spinach, carrots, cauliflower, Brussels sprouts, artichokes and green beans.
- Beans and legumes: this group includes lentils, red beans, round beans, Pinto, those of Lima, white ones and chickpeas. Black-eyed peas are also very high in fiber and you can add them to your diet. However, keep in mind that these products can cause intestinal gas in some people; if you also tend to suffer from this disorder, you should avoid this source of fiber when you are constipated. Beans and legumes are suitable for preventing constipation problems.
- Whole grains. These are cereals that have not undergone the processing process and therefore refined ones do not fall into this category. For example, granola is typically very high in fiber, but if you've bought a pack of mixed grains, read the label to make sure they actually contain these nutrients.
- Seeds and nuts, such as pumpkin, sesame, sunflower, as well as almonds, walnuts and pecans.
- If you can't get enough fiber through your diet, consider taking supplements, such as psyllium seeds or volume-forming laxatives like Citrucel, FiberCon, and Benefiber.
Step 2. Eat the plums
Eat the fruit and drink the juice, as they help regulate the intestines. They are particularly rich in fiber and contain sorbitol, a sugar that softens the stool and helps relieve constipation in a natural way; it is a moderate colon stimulant that reduces the transit time of stools in the intestine and reduces the risk of suffering from constipation.
- If you don't like their rough texture or flavor, you can choose to drink their juice; the latter starts to take effect within a few hours, so it is important to wait for a dose to reach the intestines before starting to drink another glass, otherwise you could get diarrhea.
- Plums contain 14.7g of sorbitol per 100g of fruit, while pure juice contains 6.1g per 100g of liquid; you must therefore drink twice as much juice to get the same result as the fruit.
Step 3. Eat probiotics
They are live bacterial cultures that create the perfect environment to keep the digestive system healthy and allow it to function properly. They modify the intestinal flora, reducing the time it takes to digest food and pass it through the digestive tract; therefore they help prevent constipation and promote intestinal regularity.
- Eat 200g of yogurt every day; read the label to make sure what you buy actually contains live lactic ferments.
- Include fermented products, such as kombucha, kimchi and sauerkraut, in your diet; they are sources of "good" bacteria that can aid the digestive process and relieve the discomfort of constipation.
- Drink lots of water. Hard, dry stools are the leading cause of constipation; the more water you drink, the easier the intestinal transit. Experts have not defined a fixed rule regarding the amount of water needed each day; the most common advice is to drink about 8 glasses of 250 ml.
- If you suffer from constipation, however, you should increase your intake by up to 10 glasses per day. start with this guideline and find the amount of fluid that works best for you.
Method 3 of 4: Making Lifestyle Changes
Step 1. Take a walk
Many people nowadays work at a computer or desk and do not get enough physical activity. When you suffer from constipation, take a break every hour and walk a little. You don't have to walk, you can also get some exercise to encourage bowel movement.
- To start, walk slowly and then pick up your pace until you reach a sustained level, but don't run. take a brisk walk for five minutes and then walk five more while slowing down. The ideal would be to be able to walk like this for ten minutes every hour.
- If you do not have all this time available due to different commitments, at least try to increase the time when you walk at a faster speed than normal; in any case, don't start fast walking right away, but start slowly for about 30 seconds and accelerate a little every ten steps. You may find this a little uncomfortable, but don't be put off.
Step 2. Take enough time to flush
Too many people are always in a hurry and don't spend enough time on bodily functions. Instead, cut out everything you need to relax and let your gut do most of the work; carry a book or magazine with you when you go to the bathroom and preferably choose a time when you are not disturbed.
If possible, schedule the time for evacuation; try to go to the bathroom at the same time every day to help regulate the bowel
Step 3. Change the way you sit on the toilet
This is another criterion that can help you alleviate the problem. Use a stool or rest your feet on the edge of the tub; try to bring your knees as close to your chest as possible, in order to increase intestinal pressure and facilitate the passage of stool.
Make sure you relax as much as possible and let your gut do most of the work
Step 4. Practice yoga
Some exercises help to stimulate the intestine and help the body to assume the right position to be able to carry out bodily functions; this is a useful practice, because it increases the internal pressure of the intestine, helping the stool to flow easily.
- Baddha Konasana (Butterfly Pose): Sit down, bend your knees, put your feet together so that the soles touch each other and grab your fingers with your hands. Quickly swing your legs and lean forward until your forehead touches the floor; hold the position for 5-10 breaths.
- Pavanamuktasana (bellows position): recline your back, stretch your legs forward, grab one knee and bring it to your chest, holding it with your hands. Flex or sway your toes hold for 5 to 10 breaths and then repeat with the other leg.
- Uttanasana (position of the forceps forward): remain standing, keep the legs straight and bent at the height of the waist; touch the mat with your hands or grab the back of the legs. Hold the position for 5 to 10 breaths.
Method 4 of 4: Knowing Constipation
Step 1. Know the causes
Constipation - the difficulty or discomfort in evacuating - occurs mainly because people do not get enough fiber and water with their diet. It can also be caused by the absence or lack of exercise, or it can be a side effect of several medications.
However, keep in mind that it could be a symptom of a number of more serious conditions; Home remedies can help manage constipation due to diet, lack of fluids, or the adverse effects of certain medications. However, if you suffer from recurrent or ongoing constipation and home solutions don't help, you need to see your doctor to find out if the problem has other causes
Step 2. Understand that there is no standard rule on the frequency of bowel movements
The problem arises only in the case of constipation or diarrhea. Most people feel better when they evacuate once a day, but this detail varies widely; some people go to the bathroom two or three times a day, while others on alternate days and both situations are normal.
- Generally speaking, you should have a bowel movement at least four to eight times a week; however, it all depends on nutrition and comfort level.
- Individuals who have more frequent bowel movements tend to eat a higher fiber diet and are often vegetarians or vegans; people who pass stool rarely usually eat more meat and consume less water.
Step 3. See your doctor
If none of the above remedies provide relief within two to three days, make a doctor's appointment; prolonged constipation can be a sign of some more serious health problem.
- If you are pregnant, breastfeeding, or caring for a constipated infant or child, consult your doctor before attempting any of the remedies described so far.
- If you are on drug therapy or suffer from any medical condition, consult your doctor before attempting any of the solutions described in this article. Some herbaceous plants and foods can interact with different drugs and it is always better to get the favorable opinion of the doctor first.
Step 4. See your doctor if you have trouble relaxing your pelvic muscles
In the case of pelvic floor dyssynergy, the pelvic floor muscles do not relax to allow stool to be expelled, which leads to constipation. If you are having trouble determining when you are ready to evacuate, this is another sign that could indicate this type of disturbance.
A doctor can help you with autogenic training, a behavioral technique that helps re-educate your muscles to function better
Advice
- Try combining different methods; for example, increase your fiber intake, go for a walk, drink senna tea, and try some yova positions.
- When in the bathroom, relax and let the gut and gravity do most of the work.
- Avoid stimulant laxatives, such as docusate-based laxatives, which are sold under various trade names, such as Dulcolax. They can irritate the colon, be addictive, and you should take them in extremely rare cases.
Warnings
- It is difficult to predict which method is most effective, what results it can achieve and, more importantly, when it works; make sure you have the time and the ability to use the bathroom when you feel the need.
- Use the methods described in the article in moderation; you don't have to turn constipation into diarrhea.
