What To Do When You're Constipated

Constipation is a typical downside that may have an effect on individuals of all ages. It happens when stool turns into onerous and dry, making it troublesome to cross. Whereas constipation is usually a nuisance, it’s often not a critical 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 consuming sufficient water Lack of train Consuming a low-fiber food regimen Sure medicines Medical situations, equivalent to diabetes and thyroid illness Being pregnant

In case you are experiencing constipation, there are a selection of issues you are able to do to alleviate your signs. The next ideas could make it easier 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
Attempt over-the-counter laxatives
Set up a daily toilet routine
Therapeutic massage your stomach
Attempt heat baths or compresses
Keep away from straining throughout bowel actions
See a health care provider if signs persist

With a bit effort, you will discover reduction from constipation and get your bowels transferring usually 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 grow to be onerous and dry, making it troublesome to cross. Goal to drink eight glasses of water per day, or extra if you’re exercising or sweating so much.

Water softens stool: Whenever you drink water, it helps to melt your stool, making it simpler to cross.
Water helps to maneuver stool by way of the colon: Water additionally helps to maneuver stool by way of the colon by stimulating the muscle mass that line the colon.
Water prevents dehydration: Dehydration could make constipation worse, so it is essential 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 might additionally assist to alleviate constipation.

In case you are fighting constipation, attempt growing your water consumption. You could be shocked at how a lot it helps.

Eat high-fiber meals

Fiber is a crucial 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, equivalent to berries, apples, and oranges
Greens, equivalent to broccoli, cauliflower, and carrots
Entire grains, equivalent to brown rice, quinoa, and oatmeal
Legumes, equivalent to beans, lentils, and peas
Nuts and seeds
Popcorn

Goal to eat at the least 25 grams of fiber per day. In case you are not used to consuming plenty of fiber, begin slowly and enhance your consumption progressively to keep away from gasoline and bloating.

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

Consuming a high-fiber food regimen can assist to stop constipation and maintain your bowels transferring usually.

In case you are fighting constipation, attempt growing your consumption of high-fiber meals. You could be shocked at how a lot it helps.

Get common train

Train is one other essential a part of a wholesome life-style, and it may additionally assist to alleviate constipation. Train helps to stimulate the muscle mass within the colon, which can assist to maneuver stool by way of the colon extra simply. Train may also assist to scale back stress, which is usually a contributing issue to constipation.

Train stimulates the colon: Whenever you train, the muscle mass in your colon contract and loosen up, which helps to maneuver stool by way of the colon.
Train reduces stress: Stress is usually a contributing issue to constipation. Train can assist to scale back stress and enhance your general temper, which can assist to alleviate constipation.
Train helps to take care of a wholesome weight: Being chubby or overweight can enhance your threat of constipation. Train can assist you to take care of a wholesome weight, which can assist to scale back your threat of constipation.
Train improves general well being: Common train is nice on your general well being, and it may assist to enhance your digestion and regularity.

Goal for at the least half-hour of moderate-intensity train most days of the week. In case you are new to train, begin slowly and progressively enhance the period of time you spend exercising.

Attempt over-the-counter laxatives

In case you have tried different dwelling treatments for constipation and so they have not labored, chances are 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 predominant forms of over-the-counter laxatives: stimulant laxatives and bulk-forming laxatives.

Stimulant laxatives work by stimulating the muscle mass in your colon to contract, which helps to maneuver stool by way of the colon extra rapidly. Stimulant laxatives embody 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 cross. Bulk-forming laxatives embody psyllium (Metamucil), methylcellulose (Citrucel), and polycarbophil (FiberCon). Bulk-forming laxatives can take a couple of days to work, however they’re usually protected to make use of for lengthy intervals of time.

Earlier than taking an over-the-counter laxative, you’ll want to learn the label rigorously and observe the instructions. Some laxatives can work together with different medicines, so it is essential to speak to your physician or pharmacist earlier than taking a laxative if you’re taking another medicines.

Over-the-counter laxatives will be efficient for relieving constipation, however they shouldn’t be used for greater than every week at a time. In case you are experiencing continual constipation, speak to your physician about different therapy choices.

Set up a daily toilet routine

Top-of-the-line methods to stop and relieve constipation is to determine a daily toilet routine. This implies going to the lavatory on the similar time every day, even if you happen to do not feel the necessity to go. Over time, your physique will study to anticipate a bowel motion at the moment every day, and it’ll grow to be simpler to go.

Select a time that works for you: The perfect time to go to the lavatory is every time you could have the urge to go. Nevertheless, if you’re attempting to determine a daily toilet routine, it is best to decide on a time that’s handy and that you would be able to stick with most days of the week.
Create a calming atmosphere: Be sure that your toilet is a cushty and stress-free place to be. This will likely imply enjoying some music, lighting a candle, or studying a guide whilst 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 determine a daily toilet routine. Do not get discouraged if you happen to do not see outcomes instantly. Simply maintain at it and ultimately, your physique will study to anticipate a bowel motion at the moment every day.

Establishing a daily toilet routine can assist to stop 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

Belly therapeutic massage can assist to alleviate constipation by stimulating the muscle mass within the colon and serving to to maneuver stool by way of the colon extra simply. To therapeutic massage your stomach, observe these steps:

Lie in your again together with your knees bent and your ft flat on the mattress or ground.
Place your fingers in your stomach, just under 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’re 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 can assist to loosen up your muscle mass and make the therapeutic massage more practical.

Belly 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 stress. For those who expertise any ache or discomfort, cease the therapeutic massage and speak 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 consuming loads of water, consuming a high-fiber food regimen, and getting common train.

Attempt heat baths or compresses

Making use of warmth to your stomach can assist to loosen up the muscle mass in your colon and make it simpler to have a bowel motion. To attempt 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 may add Epsom salt or important oils to the bathtub water to assist loosen up your muscle mass 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 may repeat these steps 2-3 occasions a day till you could 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 scorching, as this will 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 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 may also result in hemorrhoids. To keep away from straining, observe the following tips:

Chill out your physique: When you could have a bowel motion, attempt to loosen up your physique as a lot as potential. Take a couple of deep breaths and concentrate on 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 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 must hurry. Speeding could make it tougher to have a bowel motion with out straining.
See a health care provider if obligatory: In case you are struggling to have a bowel motion with out straining, speak to your physician. There could also be an underlying medical situation that’s inflicting your constipation.

Avoiding straining throughout bowel actions is essential for stopping and relieving constipation. By following the following tips, 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 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 dwelling treatments for constipation and so they have not labored, or if you’re experiencing extreme constipation, you must see a health care provider. Constipation is usually 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 advocate the perfect therapy.

Extreme constipation: In case you are 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 health care provider instantly.
Blood in your stool: For those who see blood in your stool, it is very important see a health care provider instantly. Blood within the stool is usually a signal of a critical medical situation, equivalent to colon most cancers.
Weight reduction: In case you are 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: In case you are experiencing different signs together with constipation, equivalent to fatigue, stomach ache, or diarrhea, it is very important see a health care provider to rule out any underlying medical situations.

Seeing a health care provider in case your constipation signs persist is essential for getting the right analysis and therapy. Your physician can assist you to rule out any underlying medical situations and advocate the perfect therapy on your constipation.

FAQ

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

Query 1: What causes constipation?
Reply: Constipation will be brought on by a wide range of components, together with not consuming sufficient water, lack of train, consuming a low-fiber food regimen, sure medicines, medical situations, and being pregnant.

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

Query 3: How can I stop constipation?
Reply: You may stop constipation by consuming loads of water, consuming a high-fiber food regimen, getting common train, and establishing a daily toilet routine.

Query 4: What are some dwelling treatments for constipation?
Reply: Some dwelling treatments for constipation embody consuming extra water, consuming high-fiber meals, getting common train, attempting over-the-counter laxatives, establishing a daily toilet 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: It is best to see a health care provider in case your constipation signs persist for greater than three days, if you’re experiencing extreme ache, bloating, or nausea, if you happen to 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 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 a daily toilet routine, and avoiding straining throughout bowel actions. In case you are experiencing continual constipation, speak to your physician about different therapy choices.

Query 7: What are the potential issues of constipation?
Reply: Potential issues of constipation embody hemorrhoids, anal fissures, and impaction. In extreme instances, constipation can result in a situation known as poisonous megacolon, which will be life-threatening.

Closing Paragraph for FAQ: In case you have another questions on constipation, speak to your physician.

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

Suggestions

Listed here are some extra ideas for managing constipation:

Tip 1: Drink loads of water.
Water helps to melt stool and make it simpler to cross. Goal to drink eight glasses of water per day, or extra if you’re exercising or sweating so much.

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 mass within the colon, which can assist to maneuver stool by way of the colon extra simply. Goal for at the least half-hour of moderate-intensity train most days of the week.

Tip 4: Set up a daily toilet routine.
Going to the lavatory on the similar time every day, even if you happen to 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. In case you are having problem passing stool, attempt utilizing a stool softener or laxative.

Closing Paragraph for Suggestions: In case you are experiencing continual constipation, speak to your physician about different therapy choices.

Constipation is a typical downside, however it may be managed with life-style modifications and residential treatments. In case you are experiencing continual constipation, speak to your physician about different therapy choices.

Conclusion

Listed here are some key factors to recollect:

Constipation is a situation during which stool turns into onerous and dry, making it troublesome to cross.
Constipation will be brought on by a wide range of components, together with not consuming sufficient water, lack of train, consuming a low-fiber food regimen, sure medicines, medical situations, and being pregnant.
Signs of constipation can embody problem passing stool, onerous and dry stool, stomach ache, bloating, and nausea.
There are a variety of issues you are able to do to alleviate constipation at dwelling, equivalent to consuming extra water, consuming a high-fiber food regimen, getting common train, attempting over-the-counter laxatives, establishing a daily toilet 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 health care provider.

Closing Message: Constipation is a typical downside, however it may be managed with life-style modifications and residential treatments. In case you are experiencing continual constipation, speak to your physician about different therapy choices. Do not undergo in silence. There may be assist accessible.