Constipation is a typical drawback that may have an effect on folks of all ages. It happens when stool turns into exhausting and dry, making it troublesome to go. Whereas constipation generally is a nuisance, it’s often not a severe medical situation. Nevertheless, it may be uncomfortable and may result in extra extreme well being issues if left untreated.
There are various various things that may trigger constipation, together with:
Not ingesting sufficient water Lack of train Consuming a low-fiber weight-reduction plan Sure medicines Medical circumstances, equivalent to diabetes and thyroid illness Being pregnant
If you’re experiencing constipation, there are a selection of issues you are able to do to alleviate your signs. The next suggestions might enable you to get issues shifting once more:
what to do for constipation
Relieve constipation with these easy suggestions:
- Drink extra water
- Eat high-fiber meals
- Get common train
- Attempt over-the-counter laxatives
- Set up a daily lavatory routine
- Therapeutic massage your stomach
- Attempt heat baths or compresses
- Keep away from straining throughout bowel actions
- See a physician if signs persist
With just a little effort, yow will discover aid from constipation and get your bowels shifting often once more.
Drink extra water
Water is important for good well being, and it could additionally assist to alleviate constipation. When you do not drink sufficient water, your stool can turn into exhausting and dry, making it troublesome to go. Intention to drink eight glasses of water per day, or extra if you’re exercising or sweating loads.
- Water softens stool: Once you drink water, it helps to melt your stool, making it simpler to go.
- Water helps to maneuver stool via the colon: Water additionally helps to maneuver stool via the colon by stimulating the muscular tissues that line the colon.
- Water prevents dehydration: Dehydration could make constipation worse, so it is vital to remain hydrated by ingesting loads of water all through the day.
- Water helps to flush out toxins: Consuming water helps to flush out toxins from the physique, which may additionally assist to alleviate constipation.
If you’re scuffling with constipation, strive rising your water consumption. You might be stunned at how a lot it helps.
Eat high-fiber meals
Fiber is a crucial a part of a nutritious diet, and it could additionally assist to alleviate constipation. Fiber helps to bulk up stool and make it softer, making it simpler to go. Good sources of fiber embrace:
- Fruits, equivalent to berries, apples, and oranges
- Greens, equivalent to broccoli, cauliflower, and carrots
- Complete grains, equivalent to brown rice, quinoa, and oatmeal
- Legumes, equivalent to beans, lentils, and peas
- Nuts and seeds
- Popcorn
Intention to eat no less than 25 grams of fiber per day. If you’re not used to consuming plenty of fiber, begin slowly and enhance your consumption steadily to keep away from gasoline and bloating.
Along with consuming high-fiber meals, you too can strive taking a fiber complement. Fiber dietary supplements can be found in capsule, pill, and powder kind. Speak to your physician about which kind of fiber complement is best for you.
Consuming a high-fiber weight-reduction plan can assist to forestall constipation and preserve your bowels shifting often.
If you’re scuffling with constipation, strive rising your consumption of high-fiber meals. You might be stunned at how a lot it helps.
Get common train
Train is one other vital a part of a wholesome life-style, and it could additionally assist to alleviate constipation. Train helps to stimulate the muscular tissues within the colon, which can assist to maneuver stool via the colon extra simply. Train may also assist to scale back stress, which generally is a contributing issue to constipation.
- Train stimulates the colon: Once you train, the muscular tissues in your colon contract and chill out, which helps to maneuver stool via the colon.
- Train reduces stress: Stress generally is a contributing issue to constipation. Train can assist to scale back stress and enhance your total temper, which can assist to alleviate constipation.
- Train helps to keep up a wholesome weight: Being obese or overweight can enhance your danger of constipation. Train can assist you to keep up a wholesome weight, which can assist to scale back your danger of constipation.
- Train improves total well being: Common train is nice to your total well being, and it could assist to enhance your digestion and regularity.
Intention for no less than half-hour of moderate-intensity train most days of the week. If you’re new to train, begin slowly and steadily enhance the period of time you spend exercising.
Attempt over-the-counter laxatives
You probably have tried different dwelling cures for constipation and so they have not labored, it’s possible you’ll wish to strive an over-the-counter laxative. Laxatives work by rising the quantity of water in your stool, making it softer and simpler to go. There are two important varieties of over-the-counter laxatives: stimulant laxatives and bulk-forming laxatives.
Stimulant laxatives work by stimulating the muscular tissues in your colon to contract, which helps to maneuver stool via the colon extra rapidly. Stimulant laxatives embrace bisacodyl (Dulcolax), senna (Senokot), and castor oil. Stimulant laxatives shouldn’t be used for greater than every week at a time.
Bulk-forming laxatives work by absorbing water and forming a gel-like substance in your stool, which helps to make it softer and simpler to go. Bulk-forming laxatives embrace psyllium (Metamucil), methylcellulose (Citrucel), and polycarbophil (FiberCon). Bulk-forming laxatives can take a number of days to work, however they’re typically protected to make use of for lengthy intervals of time.
Earlier than taking an over-the-counter laxative, remember to learn the label fastidiously and observe the instructions. Some laxatives can work together with different medicines, so it is vital to speak to your physician or pharmacist earlier than taking a laxative if you’re taking another medicines.
Over-the-counter laxatives might be efficient for relieving constipation, however they shouldn’t be used for greater than every week at a time. If you’re experiencing power constipation, discuss to your physician about different remedy choices.
Set up a daily lavatory routine
Among the finest methods to forestall and relieve constipation is to ascertain a daily lavatory routine. This implies going to the lavatory on the similar time every day, even for those who do not feel the necessity to go. Over time, your physique will be taught to count on a bowel motion at the moment every day, and it’ll turn into simpler to go.
- Select a time that works for you: The most effective time to go to the lavatory is at any time when you may have the urge to go. Nevertheless, if you’re attempting to ascertain a daily lavatory routine, it is best to decide on a time that’s handy and that you could persist with most days of the week.
- Create a calming surroundings: Be sure that your lavatory is a cushty and stress-free place to be. This will imply taking part in some music, lighting a candle, or studying a e-book when you’re on the bathroom.
- Do not rush your self: Give your self loads of time to go to the lavatory. Do not feel like you must hurry. Speeding could make it tougher to have a bowel motion.
- Be affected person: It could take a while to ascertain a daily lavatory routine. Do not get discouraged for those who do not see outcomes instantly. Simply preserve at it and ultimately, your physique will be taught to count on a bowel motion at the moment every day.
Establishing a daily lavatory routine can assist to forestall and relieve constipation. By going to the lavatory on the similar time every day, you’ll be able to practice your physique to have a bowel motion at the moment every day.
Therapeutic massage your stomach
Stomach therapeutic massage can assist to alleviate constipation by stimulating the muscular tissues within the colon and serving to to maneuver stool via the colon extra simply. To therapeutic massage your stomach, observe these steps:
- Lie in your again along with your knees bent and your ft flat on the mattress or flooring.
- Place your palms in your stomach, just under your rib cage.
- Use your fingertips to use mild strain to your stomach, shifting in a round movement.
- Proceed massaging your stomach for 5-10 minutes, or till you are feeling the urge to have a bowel motion.
It’s also possible to strive massaging your stomach within the bathe or bathtub. The nice and cozy water can assist to chill out your muscular tissues and make the therapeutic massage simpler.
Stomach therapeutic massage is a protected and efficient approach to relieve constipation. Nevertheless, it is very important be mild and to keep away from utilizing an excessive amount of strain. In the event you expertise any ache or discomfort, cease the therapeutic massage and discuss to your physician.
Along with stomach therapeutic massage, there are a selection of different issues you are able to do to alleviate constipation, equivalent to ingesting loads of water, consuming a high-fiber weight-reduction plan, and getting common train.
Attempt heat baths or compresses
Making use of warmth to your stomach can assist to chill out the muscular tissues in your colon and make it simpler to have a bowel motion. To strive heat baths or compresses for constipation, observe these steps:
- Heat bathtub: Fill a bath with heat water and soak within the bathtub for 10-Quarter-hour. You possibly can add Epsom salt or important oils to the bathtub water to assist chill out your muscular tissues much more.
- Heat compress: Soak a washcloth in heat water and apply it to your stomach for 10-Quarter-hour. It’s also possible to use a heating pad on a low setting.
You possibly can repeat these steps 2-3 occasions a day till you may have a bowel motion.
Heat baths and compresses are a protected and efficient approach to relieve constipation. Nevertheless, it is very important keep away from utilizing water that’s too sizzling, as this could irritate your pores and skin.
Along with heat baths or compresses, there are a selection of different issues you are able to do to alleviate constipation, equivalent to ingesting loads of water, consuming a high-fiber weight-reduction plan, and getting common train.
Keep away from straining throughout bowel actions
Straining throughout bowel actions could make constipation worse and may also result in hemorrhoids. To keep away from straining, observe the following pointers:
- Loosen up your physique: When you want to have a bowel motion, attempt to chill out your physique as a lot as doable. Take a number of deep breaths and deal with letting go of any stress in your physique.
- Use a footstool: Inserting your ft on a footstool or low bench can assist to place your physique in a extra comfy place for having a bowel motion.
- Do not rush: Give your self loads of time to have a bowel motion. Do not feel like you must hurry. Speeding could make it tougher to have a bowel motion with out straining.
- See a physician if crucial: If you’re struggling to have a bowel motion with out straining, discuss to your physician. There could also be an underlying medical situation that’s inflicting your constipation.
Avoiding straining throughout bowel actions is vital for stopping and relieving constipation. By following the following pointers, you can also make it simpler to have a bowel motion with out straining.
Along with avoiding straining throughout bowel actions, there are a selection of different issues you are able to do to alleviate constipation, equivalent to ingesting loads of water, consuming a high-fiber weight-reduction plan, and getting common train.
See a physician if signs persist
You probably have tried dwelling cures for constipation and so they have not labored, or if you’re experiencing extreme constipation, you must see a physician. Constipation generally is a signal of an underlying medical situation, equivalent to irritable bowel syndrome (IBS), Crohn’s illness, or colon most cancers. Your physician can assist to diagnose the reason for your constipation and suggest the perfect remedy.
- Extreme constipation: If you’re unable to have a bowel motion for greater than three days, or if you’re experiencing extreme ache, bloating, or nausea, you must see a physician immediately.
- Blood in your stool: In the event you see blood in your stool, it is very important see a physician immediately. Blood within the stool generally is a signal of a severe medical situation, equivalent to colon most cancers.
- Weight reduction: If you’re experiencing unexplained weight reduction, this may very well be an indication of an underlying medical situation, equivalent to most cancers or thyroid illness.
- Different signs: If you’re experiencing different signs together with constipation, equivalent to fatigue, stomach ache, or diarrhea, it is very important see a physician to rule out any underlying medical circumstances.
Seeing a physician in case your constipation signs persist is vital for getting the correct analysis and remedy. Your physician can assist you to rule out any underlying medical circumstances and suggest the perfect remedy to your constipation.
FAQ
You probably have questions on constipation, listed below are some regularly requested questions and solutions:
Query 1: What causes constipation?
Reply: Constipation might be brought on by quite a lot of elements, together with not ingesting sufficient water, lack of train, consuming a low-fiber weight-reduction plan, sure medicines, medical circumstances, and being pregnant.
Query 2: What are the signs of constipation?
Reply: Signs of constipation can embrace issue passing stool, exhausting and dry stool, stomach ache, bloating, and nausea.
Query 3: How can I forestall constipation?
Reply: You possibly can forestall constipation by ingesting loads of water, consuming a high-fiber weight-reduction plan, getting common train, and establishing a daily lavatory routine.
Query 4: What are some dwelling cures for constipation?
Reply: Some dwelling cures for constipation embrace ingesting extra water, consuming high-fiber meals, getting common train, attempting over-the-counter laxatives, establishing a daily lavatory routine, massaging your stomach, attempting heat baths or compresses, and avoiding straining throughout bowel actions.
Query 5: When ought to I see a physician for constipation?
Reply: It’s best to see a physician in case your constipation signs persist for greater than three days, if you’re experiencing extreme ache, bloating, or nausea, for those who see blood in your stool, if you’re experiencing unexplained weight reduction, or if you’re experiencing different signs together with constipation, equivalent to fatigue, stomach ache, or diarrhea.
Query 6: What are some suggestions for managing constipation?
Reply: Some suggestions for managing constipation embrace ingesting loads of water, consuming a high-fiber weight-reduction plan, getting common train, establishing a daily lavatory routine, and avoiding straining throughout bowel actions. If you’re experiencing power constipation, discuss to your physician about different remedy choices.
Query 7: What are the potential problems of constipation?
Reply: Potential problems of constipation embrace hemorrhoids, anal fissures, and impaction. In extreme circumstances, constipation can result in a situation referred to as poisonous megacolon, which might be life-threatening.
Closing Paragraph for FAQ: You probably have another questions on constipation, discuss to your physician.
Along with the data supplied within the FAQ, listed below are some further suggestions for managing constipation:
Suggestions
Listed below are some further suggestions for managing constipation:
Tip 1: Drink loads of water.
Water helps to melt stool and make it simpler to go. Intention to drink eight glasses of water per day, or extra if you’re exercising or sweating loads.
Tip 2: Eat a high-fiber weight-reduction plan.
Fiber helps to bulk up stool and make it softer, making it simpler to go. Good sources of fiber embrace fruits, greens, complete grains, legumes, nuts, and seeds.
Tip 3: Get common train.
Train helps to stimulate the muscular tissues within the colon, which can assist to maneuver stool via the colon extra simply. Intention for no less than half-hour of moderate-intensity train most days of the week.
Tip 4: Set up a daily lavatory routine.
Going to the lavatory on the similar time every day, even for those who do not feel the necessity to go, can assist to coach your physique to have a bowel motion at the moment every day.
Tip 5: Keep away from straining throughout bowel actions.
Straining throughout bowel actions could make constipation worse and may also result in hemorrhoids. If you’re having issue passing stool, strive utilizing a stool softener or laxative.
Closing Paragraph for Suggestions: If you’re experiencing power constipation, discuss to your physician about different remedy choices.
Constipation is a typical drawback, however it may be managed with life-style adjustments and residential cures. If you’re experiencing power constipation, discuss to your physician about different remedy choices.
Conclusion
Constipation is a typical drawback, however it may be managed with life-style adjustments and residential cures. If you’re experiencing power constipation, discuss to your physician about different remedy choices.
Listed below are some key factors to recollect:
- Constipation is a situation during which stool turns into exhausting and dry, making it troublesome to go.
- Constipation might be brought on by quite a lot of elements, together with not ingesting sufficient water, lack of train, consuming a low-fiber weight-reduction plan, sure medicines, medical circumstances, and being pregnant.
- Signs of constipation can embrace issue passing stool, exhausting and dry stool, stomach ache, bloating, and nausea.
- There are a selection of issues you are able to do to alleviate constipation at dwelling, equivalent to ingesting extra water, consuming a high-fiber weight-reduction plan, getting common train, attempting over-the-counter laxatives, establishing a daily lavatory routine, massaging your stomach, attempting heat baths or compresses, and avoiding straining throughout bowel actions.
- In case your constipation signs persist for greater than three days, or if you’re experiencing extreme ache, bloating, or nausea, you must see a physician.
Closing Message: Constipation is a typical drawback, however it may be managed with life-style adjustments and residential cures. If you’re experiencing power constipation, discuss to your physician about different remedy choices. Do not undergo in silence. There may be assist obtainable.
