This is a condition where you have few bowel movements, and the stool is dry, small, and hard, hence becomes difficult and painful to pass. Some individuals naturally have few bowel movements in a day, and others go a few times in one week.
Constipation affects many individuals around the globe. It affects both the young and adults; however, its effects increase with age. The women are also prone to this state due to hormonal changes causing slow bowel motility. Constipation mostly affects pregnant women. It can greatly affect your quality of life negatively as well as your mental and physical health.
Causes of constipation
The main factor in constipation is the type of diet you take. Intake of high fiber foods, including vegetables, raw fruits, and whole grains, will keep you regular. Taking adequate fluid is also essential. Fiber is useful in holding water in bowels so that it can combine with stool to make it softer. In case you take adequate fluids and fiber but still not regular. The causes of constipation may be due to the following:
- Lack of exercise
- Medicines like an antidepressant, narcotic pain relievers, blood pressure medicines, aluminum-containing antacids, drugs for iron supplements and Parkinson disease
- Ignoring the urge of bowel movements regularly.
- -diseases like underactive thyroid and diabetes.
How to relieve constipation
Constipation can be relieved through several methods recommended by doctors. The following ways are answers to relieve constipation.
1. Lemon water for constipation
Lemon juice has citric acid that acts as a stimulant in your digestive system and is useful to flush toxins from the body. You can take lemon on tea or squeezing it in a glass of warm water every morning. It will act as a natural constipation remedy as well as help you to take more water daily. Intake of adequate water helps to improve digestion. You can warm it since hot or warm fluids are useful in treating constipation.
2. Load up on foods with fiber
When you take foods with high fiber content, you will greatly relieve constipation. Foods rich in fiber will create an osmotic gradient. This means that more water will be forced into the colon during the process of digestion. Absorption of water will stimulate the contraction of the gut hence making bowel motions softer. Fiber will also create bigger stool hence making it pass quickly and improving the bowel motion. Examples of food rich in fiber are carrots, avocados, carrots, and more.
3. Drinking some coffee
When you are looking for something that will help you poop. This can be a great solution to your problem. It is recommended to take warm beverages, a hot cup of coffee in particular. The movement will be stimulated from the heat, but the high level of caffeine is said to stimulate colon motility. Coffee can also work when cold, but other caffeinated beverages, such as caffeinated sodas and iced tea, will not be effective like coffee.
4. Get a little exercise in
Exercise such as jogging, running, hiking, walking on irregular ground, or biking can help to increase your metabolism. If you have not been doing exercise for long, then experienced pooping problems. Make sure that you try some exercise into your routine; this could be a solution you need.
5. Give yourself a belly rub
Doctors say that when you apply moderate pressure or massaging your abdomen will help to move your bowels. You can move that pressure along your colon. The medium pressure can then be applied up to the rib cage, then across the stomach, and finally underneath your ribs. This medium pressure can be helpful to relieve constipation.
6. Squatting over the toilet in case you feel ready to go
When you squat in a certain position will help to ease constipation. For instance, you can imitate a squatting position by putting a small stool under your feet so as to raise your knees up. Squatting helps to relax the muscles in that region; it also raises the part of the colon hence making easier emptying of your bowels.
7. Try an-over-the-counter laxative
Polyethylene glycol 3350 has compounds that are not absorbable and digestible; hence they result in diarrheal effects. Lower doses help to prevent constipation, while higher doses induce diarrhea. You will take your dose according to what you experience, therefore prevent disastrous effects.
8. Taking fiber supplements
It is recommended to take supplements from psyllium husk fiber. You should take about 6 to 9 grams of fiber dose in a day. Moreover, you can include a spoonful of Metamucil in a bottle of diet cola then expect a positive result in your digestive system.
9. Try avoiding dairy
Some individuals can be affected when they take dairy resulting in constipation. It leads to constipation when it interferes with gut movements. Both adults and children can be affected in case they have lactose intolerance to cow’s milk. If someone detects dairy intolerance, it is recommended to see the doctor. The doctor can recommend removing dairy products temporarily, then increasing other foods rich in calcium to see if the symptoms will improve.
10. Drink more water
When the body is dehydrated, it will result in a person constipated. You can prevent this by taking adequate water and stay hydrated. Some carbonate water can be useful to relieve constipation. Some studies indicate that taking sparkling water will be more effective than tap water when constipated. However, the intake of carbonated drinks like sugary soda is not recommended. These beverages may have harmful effects on your health and make constipation worse. Some individuals with irritable bowel syndrome may find carbonate drinks worsening the symptoms. These people can avoid sparkling water and carbonated drinks.
11. Try magnesium citrate
Magnesium citrate is a common home remedy that improves the symptoms of constipation. This remedy can be bought in both online and offline shops. When you take moderate amounts, it will be useful to relieve constipation. The doctors use it in high quantity during surgery and other medical procedures.
12. Clear soups
They are nutritious as well as easy to digest. They also add some moisture to hard and dense stools, hence soften them for easier passage. Warm foods and liquids are generally easier to digest.
13. Try prescription laxative in case things don’t work
It is recommended to take a prescribed laxative in case the above doesn’t work. Prescription drugs work effectively, though they are quite expensive. This should be your last choice when the above methods did not work. Another disadvantage of these drugs is that your body will get used to them; hence you will not be able to poop without them.