What To Do When You’Re Constipated
What To Do When You’Re Constipated - Constipation is a common problem that can be both uncomfortable and inconvenient. If you are experiencing constipation, it can be challenging to lead a productive lifestyle. Fortunately, there are several ways to alleviate constipation and get back to your normal routine. Here are some tips, ideas, and natural remedies that can be used to overcome constipation.
11 Things To Do When You're Constipated, According To Experts
1. Drink More Water
One of the most common reasons for constipation is dehydration. Therefore, drinking more water is the easiest way to combat this condition. Experts recommend drinking about eight glasses of water per day to keep your digestive system running smoothly. If you don't like the taste of plain water, try adding lemon or mint to enhance its flavor.
2. Eat More Fiber-Rich Foods
3. Exercise Regularly
Regular physical activity can help stimulate your bowel movements and improve your digestive system's functionality. You don't have to engage in high-intensity workouts to get the benefits of exercise. Simple activities like walking, jogging, and yoga can be effective in alleviating constipation. Experts recommend spending at least 30 minutes per day on physical activity to keep your body moving and prevent constipation.
4. Take Probiotics Supplements
Probiotics are the good bacteria present in your gut that help improve digestion and prevent constipation. When you take probiotic supplements, you're introducing these beneficial bacteria to your digestive system, which can help promote regular bowel movements. Probiotics supplements come in various forms, such as capsules, tablets, and powder. Look for a probiotic supplement with at least 10 billion CFUs (colony-forming units) to get the most significant benefit.
5. Try Natural Laxatives
Natural laxatives are an effective way to relieve constipation without resorting to harsh chemicals. Some of the best natural laxatives include water, prune juice, and flaxseed oil. These remedies can help stimulate your digestive system and get things moving, but be careful not to overuse them, as they can be habit-forming.
6. Avoid Certain Foods
Certain foods can exacerbate constipation. Avoiding these foods can help alleviate symptoms and prevent future episodes of constipation. Some of the foods to avoid include processed foods, dairy products, caffeine, and alcohol.
7. Take Your Time in the Bathroom
When you're constipated, it can be tempting to rush through your bathroom routine. However, this can make the problem worse. Taking your time and relaxing while on the toilet can help stimulate your bowel movements and make it easier to pass stool.
8. Massage Your Stomach
Massaging your stomach can help relieve constipation by stimulating the muscles in your digestive system. Start by lying down and placing your hands on your stomach. Using circular motions, massage your stomach in a clockwise direction, following the path of your digestive system. Continue for several minutes until you feel relief.
9. Use a Squatty Potty
A Squatty Potty is a device that raises your feet while you're on the toilet, creating a more natural posture for bowel movements. This posture can help relieve constipation by straightening the rectum and allowing stool to move more freely. Squatty Potties come in various sizes and styles and can be an effective aid in relieving constipation.
10. Try Breathing Exercises
Deep breathing exercises can help stimulate your bowel movements and reduce stress, which can be a contributing cause of constipation. Simply sit in a comfortable position and take deep breaths in through your nose and out through your mouth. Focus on relaxing your abdomen and allowing your breath to reach your lower intestines.
11. Consult a Doctor
If you've tried natural remedies and lifestyle changes and are still experiencing constipation, it's time to consult a doctor. Your doctor can perform diagnostic tests to identify the underlying cause of your constipation and recommend effective treatments to alleviate your symptoms.
Constipation can be a frustrating and uncomfortable condition to deal with, but fortunately, there are many natural remedies and strategies that can help relieve your symptoms. Incorporating healthy lifestyle changes and natural remedies into your routine can help promote regular bowel movements and improve your overall digestive health. If you're still experiencing constipation, make sure to consult your doctor for further assistance.
Remember - everyone experiences constipation differently, and what works for one person may not work for another. Be patient and persistent in finding the remedy that works best for you, and don't hesitate to seek medical advice if you need it. A healthy digestive system is essential for overall wellness, so take care of your body and prioritize your digestive health!
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