Top Ten Remedies for Constipation
If you find yourself having fewer bowel movements than in previous weeks, or suddenly cannot pass a stool, you may have constipation. Many people have become constipated once, twice, or even many times in their life. We all know the struggles of being constipated. In the unfortunate case of finding yourself constipated, and not have a clue how to relieve the struggles, here are some remedies to consider loosing out your constipation.Personally, I find prunes to be very effective for countering constipation. Prunes are known to have natural laxatives and contain a high amount of fiber that helps move your stools. As prunes are usually high in sugar, it is recommended to eat at least 3-6 prunes per day. Prune juice is also considered an alternative remedy for treating constipation.
Consider eating oatmeal, bran cereal, rice, various fruits and vegetables, and anything high in fiber. It is recommended to eat at least 15 grams of fiber a day. Fiber is the main component responsible for making your stool flow smoothly and regulating your bowel movements. It's most effective when you gradually increase your intake to the required amount.
My grandmother always told me this.
Neglecting water is one of the primary causes of constipation. Keep track of how much water you're drinking. If you are constipated, you need to drink more water. It's recommended to drink at least 10-15 cups of water a day depending on your weight. If you're constipated, drinking several more cups of water at once may help.
Drinking water is very important for digestion. I sometimes tend not to drink enough water, and when I get constipated, I just drink a few glasses of water, walk a little, and it fixes my problem.
Exercise is known to relieve and decrease the risk of constipation significantly. Exercise can reduce stress and also move your bowels. Even if you don't have access to a gym, you can start doing squats and push-ups if you can. Milder exercises like walking or jogging around the house for at least ten minutes also work effectively.
Many people don't exercise much nowadays. It's very unhealthy, as exercise helps a lot with digestion.
The digestive tract can react strongly to stress. I found that relaxing makes it easier to pass stool. If you are stressed because you can't pass a stool, take a moment to take several deep breaths and dissipate negative thoughts. Keep telling yourself, "You can do it!" Exercising is also a good alternative for relieving stress.
Stress is one of the worst things for your system.
This happens more often in children. Ignoring the urge causes the stool to absorb more water, making it harder to pass. The longer you hold it, the more effort is required to push the stool down. Listen to your body and go to the bathroom once you feel the urge. If you're constipated for several days and don't have the urge, consider sitting on the toilet for at least 10-20 minutes. It sometimes takes 30 minutes or even an hour for the stool to pass, so patience is needed.
I did that a few times when I was a kid. It made it even harder than it had to be.
Sometimes it's better to watch what you're eating. Have you been eating fried fast food (such as pizza and deep-fried meats) recently? Any sweet, sugary foods (donuts, ice cream, desserts) in the past weeks? Other processed foods like white bread, alcohol, dairy, or gluten? All these can contribute to constipation. It's recommended to limit these foods and consider eating healthier alternatives like fruits, vegetables, and high-fiber foods.
For those who don't know, a suppository is a type of medication that is inserted into your rectum. This may sound displeasing, but suppositories are great alternatives and are usually more effective if you urgently need to pass a stool.
Rubbing or pressing the lower part of your stomach and hip bones can sometimes relieve constipation. Doing so gently will stimulate your intestines, making it easier to pass stools.
Squatting on the toilet can work wonders for some people, as this is a more natural way to have a bowel movement. It puts less stress on the stomach than a sitting position. Do this by getting a high enough stool in front of the toilet and placing your feet on it. Note that this may not work for everyone.
Surprisingly, drinking coffee can stimulate a bowel movement as the caffeine acts like a laxative. However, it is not recommended to use coffee as a main remedy for constipation because it can dehydrate you, making constipation worse. Excessive use can also cause diarrhea. Use in moderation.
In case you tried all or most of the remedies provided by the list, taking a laxative is your final resort. Laxatives usually work by stimulating your intestines to force a bowel movement. However, taking too many laxatives daily can be counterproductive to your digestive tract, so it's recommended to regulate or stop your intake once the constipation is resolved. If you have taken a laxative and are still unable to pass a stool, see a doctor if possible. You might have an underlying medical condition that's causing your constipation.