What To Do When You're Constipated

Constipation is a standard downside that may have an effect on folks of all ages. It happens when stool turns into arduous and dry, making it troublesome to cross. Whereas constipation generally is a nuisance, it’s normally not a critical medical situation. Nevertheless, it may be uncomfortable and may result in extra extreme well being issues if left untreated.

There are numerous various things that may trigger constipation, together with:

Not consuming sufficient water Lack of train Consuming a low-fiber food regimen Sure drugs Medical situations, comparable to diabetes and thyroid illness Being pregnant

If you’re experiencing constipation, there are a variety of issues you are able to do to alleviate your signs. The next ideas could assist you to get issues transferring once more:

what to do for constipation

Relieve constipation with these easy ideas:

Drink extra water
Eat high-fiber meals
Get common train
Strive over-the-counter laxatives
Set up an everyday lavatory routine
Therapeutic massage your stomach
Strive heat baths or compresses
Keep away from straining throughout bowel actions
See a health care provider if signs persist

With somewhat effort, you will discover reduction from constipation and get your bowels transferring often once more.

Drink extra water

Water is crucial for good well being, and it may additionally assist to alleviate constipation. When you do not drink sufficient water, your stool can develop into arduous and dry, making it troublesome to cross. Purpose to drink eight glasses of water per day, or extra in case you are exercising or sweating loads.

Water softens stool: Once you drink water, it helps to melt your stool, making it simpler to cross.
Water helps to maneuver stool via the colon: Water additionally helps to maneuver stool via the colon by stimulating the muscle tissue that line the colon.
Water prevents dehydration: Dehydration could make constipation worse, so it is necessary to remain hydrated by consuming loads of water all through the day.
Water helps to flush out toxins: Ingesting water helps to flush out toxins from the physique, which may additionally assist to alleviate constipation.

If you’re scuffling with constipation, attempt growing your water consumption. Chances are you’ll be shocked at how a lot it helps.

Eat high-fiber meals

Fiber is a vital a part of a nutritious diet, and it may additionally assist to alleviate constipation. Fiber helps to bulk up stool and make it softer, making it simpler to cross. Good sources of fiber embody:

Fruits, comparable to berries, apples, and oranges
Greens, comparable to broccoli, cauliflower, and carrots
Entire grains, comparable to brown rice, quinoa, and oatmeal
Legumes, comparable to beans, lentils, and peas
Nuts and seeds
Popcorn

Purpose to eat not less than 25 grams of fiber per day. If you’re not used to consuming a whole lot of fiber, begin slowly and improve your consumption step by step to keep away from gasoline and bloating.

Along with consuming high-fiber meals, you may also attempt taking a fiber complement. Fiber dietary supplements can be found in capsule, pill, and powder type. Speak to your physician about which kind of fiber complement is best for you.

Consuming a high-fiber food regimen may also help to stop constipation and hold your bowels transferring often.

If you’re scuffling with constipation, attempt growing your consumption of high-fiber meals. Chances are you’ll be shocked at how a lot it helps.

Get common train

Train is one other necessary a part of a wholesome life-style, and it may additionally assist to alleviate constipation. Train helps to stimulate the muscle tissue within the colon, which may also help to maneuver stool via the colon extra simply. Train can even assist to scale back stress, which generally is a contributing issue to constipation.

Train stimulates the colon: Once you train, the muscle tissue in your colon contract and loosen up, which helps to maneuver stool via the colon.
Train reduces stress: Stress generally is a contributing issue to constipation. Train may also help to scale back stress and enhance your total temper, which may also help to alleviate constipation.
Train helps to keep up a wholesome weight: Being obese or overweight can improve your threat of constipation. Train may also help you to keep up a wholesome weight, which may also help to scale back your threat of constipation.
Train improves total well being: Common train is sweet to your total well being, and it may assist to enhance your digestion and regularity.

Purpose for not less than half-hour of moderate-intensity train most days of the week. If you’re new to train, begin slowly and step by step improve the period of time you spend exercising.

Strive over-the-counter laxatives

In case you have tried different residence cures for constipation and so they have not labored, it’s possible you’ll need to attempt an over-the-counter laxative. Laxatives work by growing the quantity of water in your stool, making it softer and simpler to cross. There are two important kinds of over-the-counter laxatives: stimulant laxatives and bulk-forming laxatives.

Stimulant laxatives work by stimulating the muscle tissue in your colon to contract, which helps to maneuver stool via the colon extra rapidly. Stimulant laxatives embody bisacodyl (Dulcolax), senna (Senokot), and castor oil. Stimulant laxatives shouldn’t be used for greater than per 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 cross. Bulk-forming laxatives embody psyllium (Metamucil), methylcellulose (Citrucel), and polycarbophil (FiberCon). Bulk-forming laxatives can take a number of days to work, however they’re usually secure to make use of for lengthy durations of time.

Earlier than taking an over-the-counter laxative, remember to learn the label rigorously and comply with the instructions. Some laxatives can work together with different drugs, so it is necessary to speak to your physician or pharmacist earlier than taking a laxative in case you are taking some other drugs.

Over-the-counter laxatives may be efficient for relieving constipation, however they shouldn’t be used for greater than per week at a time. If you’re experiencing power constipation, discuss to your physician about different remedy choices.

Set up an everyday lavatory routine

Probably the greatest methods to stop and relieve constipation is to determine an everyday 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 develop into simpler to go.

Select a time that works for you: The perfect time to go to the lavatory is at any time when you have got the urge to go. Nevertheless, in case you are attempting to determine an everyday lavatory routine, it is best to decide on a time that’s handy and you could persist with most days of the week.
Create a calming atmosphere: Make it possible for your lavatory is a cushty and enjoyable place to be. This will imply taking part in some music, lighting a candle, or studying a guide 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 need to hurry. Dashing could make it tougher to have a bowel motion.
Be affected person: It could take a while to determine an everyday lavatory routine. Do not get discouraged for those who do not see outcomes instantly. Simply hold at it and finally, your physique will be taught to count on a bowel motion at the moment every day.

Establishing an everyday lavatory routine may also help to stop and relieve constipation. By going to the lavatory on the similar time every day, you’ll be able to prepare your physique to have a bowel motion at the moment every day.

Therapeutic massage your stomach

Stomach therapeutic massage may also help to alleviate constipation by stimulating the muscle tissue within the colon and serving to to maneuver stool via the colon extra simply. To therapeutic massage your stomach, comply with these steps:

Lie in your again together with your knees bent and your ft flat on the mattress or flooring.
Place your arms in your stomach, slightly below your rib cage.
Use your fingertips to use mild stress to your stomach, transferring in a round movement.
Proceed massaging your stomach for 5-10 minutes, or till you are feeling the urge to have a bowel motion.

You may as well attempt massaging your stomach within the bathe or bathtub. The nice and cozy water may also help to loosen up your muscle tissue and make the therapeutic massage more practical.

Stomach therapeutic massage is a secure and efficient solution to relieve constipation. Nevertheless, you will need to be mild and to keep away from utilizing an excessive amount of stress. When you expertise any ache or discomfort, cease the therapeutic massage and discuss to your physician.

Along with belly therapeutic massage, there are a variety of different issues you are able to do to alleviate constipation, comparable to consuming loads of water, consuming a high-fiber food regimen, and getting common train.

Strive heat baths or compresses

Making use of warmth to your stomach may also help to loosen up the muscle tissue in your colon and make it simpler to have a bowel motion. To attempt heat baths or compresses for constipation, comply with 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 tub water to assist loosen up your muscle tissue much more.
Heat compress: Soak a washcloth in heat water and apply it to your stomach for 10-Quarter-hour. You may as well use a heating pad on a low setting.

You possibly can repeat these steps 2-3 instances a day till you have got a bowel motion.

Heat baths and compresses are a secure and efficient solution to relieve constipation. Nevertheless, you will need to keep away from utilizing water that’s too sizzling, as this will irritate your pores and skin.

Along with heat baths or compresses, there are a variety of different issues you are able to do to alleviate constipation, comparable to consuming loads of water, consuming a high-fiber food regimen, and getting common train.

Keep away from straining throughout bowel actions

Straining throughout bowel actions could make constipation worse and can even result in hemorrhoids. To keep away from straining, comply with the following tips:

Calm down your physique: When it’s worthwhile to have a bowel motion, attempt to loosen up your physique as a lot as attainable. Take a number of deep breaths and give attention to letting go of any rigidity in your physique.
Use a footstool: Inserting your ft on a footstool or low bench may also help to place your physique in a extra snug 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 need to hurry. Dashing could make it tougher to have a bowel motion with out straining.
See a health care provider if obligatory: 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 necessary for stopping and relieving constipation. By following the following tips, you may make it simpler to have a bowel motion with out straining.

Along with avoiding straining throughout bowel actions, there are a variety of different issues you are able to do to alleviate constipation, comparable to consuming loads of water, consuming a high-fiber food regimen, and getting common train.

See a health care provider if signs persist

In case you have tried residence cures for constipation and so they have not labored, or in case you are experiencing extreme constipation, you need to see a health care provider. Constipation generally is a signal of an underlying medical situation, comparable to irritable bowel syndrome (IBS), Crohn’s illness, or colon most cancers. Your physician may also help to diagnose the reason for your constipation and advocate the very best remedy.

Extreme constipation: If you’re unable to have a bowel motion for greater than three days, or in case you are experiencing extreme ache, bloating, or nausea, you need to see a health care provider instantly.
Blood in your stool: When you see blood in your stool, you will need to see a health care provider instantly. Blood within the stool generally is a signal of a critical medical situation, comparable to colon most cancers.
Weight reduction: If you’re experiencing unexplained weight reduction, this could possibly be an indication of an underlying medical situation, comparable to most cancers or thyroid illness.
Different signs: If you’re experiencing different signs together with constipation, comparable to fatigue, belly ache, or diarrhea, you will need to see a health care provider to rule out any underlying medical situations.

Seeing a health care provider in case your constipation signs persist is necessary for getting the right prognosis and remedy. Your physician may also help you to rule out any underlying medical situations and advocate the very best remedy to your constipation.

FAQ

In case you have questions on constipation, listed here are some continuously requested questions and solutions:

Query 1: What causes constipation?
Reply: Constipation may be brought on by quite a lot of elements, together with not consuming sufficient water, lack of train, consuming a low-fiber food regimen, sure drugs, medical situations, and being pregnant.

Query 2: What are the signs of constipation?
Reply: Signs of constipation can embody problem passing stool, arduous and dry stool, belly ache, bloating, and nausea.

Query 3: How can I forestall constipation?
Reply: You possibly can forestall constipation by consuming loads of water, consuming a high-fiber food regimen, getting common train, and establishing an everyday lavatory routine.

Query 4: What are some residence cures for constipation?
Reply: Some residence cures for constipation embody consuming extra water, consuming high-fiber meals, getting common train, attempting over-the-counter laxatives, establishing an everyday lavatory routine, massaging your stomach, attempting heat baths or compresses, and avoiding straining throughout bowel actions.

Query 5: When ought to I see a health care provider for constipation?
Reply: You need to see a health care provider in case your constipation signs persist for greater than three days, in case you are experiencing extreme ache, bloating, or nausea, for those who see blood in your stool, in case you are experiencing unexplained weight reduction, or in case you are experiencing different signs together with constipation, comparable to fatigue, belly ache, or diarrhea.

Query 6: What are some ideas for managing constipation?
Reply: Some ideas for managing constipation embody consuming loads of water, consuming a high-fiber food regimen, getting common train, establishing an everyday 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 issues of constipation?
Reply: Potential issues of constipation embody hemorrhoids, anal fissures, and impaction. In extreme circumstances, constipation can result in a situation known as poisonous megacolon, which may be life-threatening.

Closing Paragraph for FAQ: In case you have some other questions on constipation, discuss to your physician.

Along with the data supplied within the FAQ, listed here are some further ideas for managing constipation:

Suggestions

Listed here are some further ideas for managing constipation:

Tip 1: Drink loads of water.
Water helps to melt stool and make it simpler to cross. Purpose to drink eight glasses of water per day, or extra in case you are exercising or sweating loads.

Tip 2: Eat a high-fiber food regimen.
Fiber helps to bulk up stool and make it softer, making it simpler to cross. Good sources of fiber embody fruits, greens, complete grains, legumes, nuts, and seeds.

Tip 3: Get common train.
Train helps to stimulate the muscle tissue within the colon, which may also help to maneuver stool via the colon extra simply. Purpose for not less than half-hour of moderate-intensity train most days of the week.

Tip 4: Set up an everyday lavatory routine.
Going to the lavatory on the similar time every day, even for those who do not feel the necessity to go, may also help 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 can even result in hemorrhoids. If you’re having problem passing stool, attempt 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 standard downside, 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

Listed here are some key factors to recollect:

Constipation is a situation by which stool turns into arduous and dry, making it troublesome to cross.
Constipation may be brought on by quite a lot of elements, together with not consuming sufficient water, lack of train, consuming a low-fiber food regimen, sure drugs, medical situations, and being pregnant.
Signs of constipation can embody problem passing stool, arduous and dry stool, belly ache, bloating, and nausea.
There are a variety of issues you are able to do to alleviate constipation at residence, comparable to consuming extra water, consuming a high-fiber food regimen, getting common train, attempting over-the-counter laxatives, establishing an everyday 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 in case you are experiencing extreme ache, bloating, or nausea, you need to see a health care provider.

Closing Message: Constipation is a standard downside, 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 endure in silence. There may be assist obtainable.