Do you suffer from constipation? If so, you are not alone. Around 16 out of 100 people have constipation symptoms.
Constipation can be an uncomfortable condition, both physically as well as mentally. Not only does it cause a lot of pain and strain, but it also increases your stress and anxiety. You can usually manage constipation with over-the-counter products, lifestyle changes, and taking some of the best pills for constipation.
If you want to manage your constipation, keep reading this blog. We have compiled 10 simple yet effective tips to help you get rid of that uncomfortable feeling from constipation.
Difference between normal bowel movement and constipation
Normal bowel movement is different for every person. It can be anything from three times a day to three times a week. However, when you deviate extremely from your pooping pattern, it indicates a problem.
In constipation, a person has uncomfortable bowel movements. In this condition, the stool becomes dry and hard and usually passes fewer than thrice a week.
Common causes of constipation
- Certain medications
- Not consuming enough liquids
- Lack of exercise
- Not consuming fibrous food
- Irritable bowel syndrome
- Routine changes like travel, old age or pregnancy
- Ignoring the urge for bowel movement
- Abuse of laxative
- Intestinal problems
How to manage constipation?
Drink more water
Constipation can result from persistent dehydration. It can significantly contribute to constipation since the gut needs water to function.
Drinks, such as water and juice, bulk up stools and add fluid to the colon, making the stool softer and simpler to pass. Therefore, consuming 8 to 10 glasses of water daily can help prevent constipation.
However, it is essential to note that drinking water will not IMMEDIATELY help clear out your stuck-up colon. In such a case, you should consider taking some of the best pills for constipation for effective results.
Add fiber to your diet
Consume at least two cups of fiber-rich meals each day. These foods include whole grains, brown rice, oats, broccoli, apricots, almonds, apples, potatoes, and beans. For long-lasting constipation relief, do this every day.
Also, focus on basic fiber types rather than complicated carbs. Fiber makes your feces softer and easier to pass by retaining water and adding mass.
Additionally, improve your snacking habits by avoiding fried meals and complex carbs. Choose salads, healthy grain sandwiches, and oatmeal cookies as an alternative.
It can be really painful to suffer from constipation. In certain instances, it even causes cramps. Therefore, moving more is crucial if you seek techniques to prevent or treat your constipation naturally.
It may surprise you to learn that even jogging or walking can aid with bowel motions by improving blood flow in the abdomen.
Take a laxative
The effects of constipation relief pills, which stimulates the intestines to induce a bowel movement, might take anywhere between 6 and 12 hours to manifest.
However, such constipation relief pills should be taken after the underlying causes have been ruled out. Consult with your healthcare provider for the right advice.
Consider some lifestyle changes
Often our lifestyle is to blame when we suffer from constipation. So, consider the following lifestyle changes to manage your constipation:
- You can develop a habit of regular defecation by going to the toilet at the same time every day. This way, you can deceive your body's biological clock and poop successfully. The optimal time to begin is in the morning.
- Avoid alcohol as much as you can. Drinking alcohol dehydrates the body, resulting in hardened stool.
- Start engaging in activities that will increase your metabolic rate and prevent constipation, such as jogging, running, cycling, and swimming.
- Reduce or stop eating foods high in oil and sugar since they can wreak havoc on your digestion, resulting in constipation, and promote obesity.
These are some of the simplest lifestyle changes you can adopt in your everyday life. Nonetheless, if you already suffer from constipation, try 15 day cleanse capsules along with lifestyle changes for effective results.
Avoid unhealthy food
Consuming fiber is crucial in preventing constipation. Avoid meals with little to no fiber content if you want to ease or prevent constipation. These can include the following:
- Meat-based foods
- Frozen meals
- Fast food
- Packaged and microwaveable food
When you consume such foods, your body takes time to digest them. Often, this can result in constipation as well as bloating. If you find yourself bloating every now and then, take the best anti-bloat pills for relief.
Take more probiotics
Live bacteria, known as probiotics, or "the good bugs in your gut," are important for the digestion of food by your body.
Just be aware that they will not function right away. They do not work in 20 minutes, like Tylenol for fever. Instead, your gut's bacterial imbalance will improve with time, making it simpler for food to pass through your system.
To support your gut health, consider consuming enough probiotic-rich fermented foods like fresh sauerkraut or Greek yogurt or taking a high-quality probiotic supplement.
However, as probiotics will take some time to show concrete results, you can take constipation relief pills and probiotics to stimulate your bowel movement.
Take castor oil
Castor oil is incredibly effective in alleviating constipation. This oil can soften your stools and treat constipation within a few hours when taken on an empty stomach.
Take castor oil in the morning on an empty stomach. You can combine the oil with warm milk or lemon juice if you have trouble swallowing the oil. practice this each day but consult a doctor if you wish to continue taking castor oil for more than seven days.
Listen to your body to avoid constipation when traveling
Do not ignore your body's signals to use the loo just because there is a PUBLIC loo nearby or you do not want to ruin your tour. Constipation can result or get worse if you ignore the need.
Also, move and try again when you get the need if you do not have a bowel movement in 10 minutes after attempting. Set aside 10 to 15 minutes each day for leisurely bathroom usage, and your bowel motions will be easier to control.
When should you seek help from a professional for constipation?
If you suffer from constipation for more than several months or it becomes more severe because of pre-existing health problems, contact a healthcare provider. Also, consider professional help in the following cases:
- Abdominal distension
- Constant abdominal pain
- Vomiting or nausea
- Blood in your stool