If you have been experiencing a heaviness in your stomach lately, do not be embarrassed. According to the National Institutes of Health (USA), constipation is a condition in which bowels have to empty less than three times a week and have excessively hard, dry, and insufficient stools that are difficult to pass and cause pain. Constipation can be accompanied by bloating, irritation, and discomfort. Constipation affects millions of people, and this should not be ashamed. Learn several methods to quickly relieve and prevent constipation.
Steps
Part 1 of 2: Relieve Constipation Fast
Step 1. Chew sugar-free gum
Most chewing gum uses sorbitol as a sugar substitute, which is also found in many laxatives. If you're constipated, chew on a couple of pads or sugar-free gum.
Do not use this method as a long term measure. An increased intake of sorbitol causes stomach irritation and other digestive problems
Step 2. Drink some coconut milk
Coconut milk gains all b OIt is most popular as a post-workout drink and has a laxative, diuretic, and other beneficial properties. To relieve symptoms, drink a bottle of coconut milk or the milk of one raw coconut.
Don't drink too much coconut milk. Coconut milk is too laxative when consumed in large quantities
Step 3. Eat a tablespoon of olive oil and lemon juice
If you have constipation, take one tablespoon of extra-virgin olive oil and one tablespoon of lemon juice in the morning on an empty stomach. Olive oil is a popular home remedy that aids digestion and softens stools.
- Flaxseed oil with orange juice is also popular as a home remedy for constipation, but its effect has not been proven.
- As a rule, doctors do not recommend using mineral or castor oil for constipation. Mineral oil can lead to vitamin deficiencies, and castor oil can cause long-term constipation.
Step 4. Drink warm lemon water
Although the benefits of this method remain unclear, more and more people are drinking warm lemon water in the morning to invigorate, lose weight, improve skin condition, and prevent colds. Lemon juice really stimulates the liver, helps to digest food better, and makes it easier for stools to pass through the intestines.
After waking up in the morning, drink a glass of warm water with a tablespoon of lemon juice on an empty stomach. Add some raw honey and turmeric powder to your water to increase the nutritional value and flavor of your water
Step 5. Try to eat foods with live cultures
All-natural yoghurts, fermented kombucha tea and naturally fermented sauerkraut are excellent sources of probiotic bacteria, which are often used to treat digestive disorders, including constipation and diarrhea. Foods containing probiotics will help if constipation is caused by a viral infection or other medical conditions.
- Although the results of studies on how probiotic cultures work for constipation are not always unambiguous, and probiotics are mainly used to treat diarrhea, the intestinal microflora plays a large role in the digestive process.
- Some people prefer prebiotics to probiotics, since the latter promote the growth of beneficial microflora already present in the intestine and do not contain ready-made beneficial crops that have been obtained from other sources (usually from cows). Prebiotics help promote gut health without having to rely on the introduction of new bacteria. This creates a situation in which good bacteria multiply rapidly and drive out bad bacteria that have a hard time finding food.
Step 6. Try drinking some caffeine
Many people need a morning cup of coffee to wake up fully. Caffeine stimulates the muscles in the intestines and facilitates intestinal motility. Drink a cup of caffeinated coffee or tea in the morning to relieve constipation for a while.
Do not use this method for a long time. Coffee has a diuretic effect, that is, it helps to remove fluid from the stool, which makes it difficult for it to pass through the intestines. Try to consume as little caffeine as possible
Step 7. Drink some aloe vera juice
This juice can be purchased at a pharmacy or supermarket. Drinking 50-100 grams of aloe vera juice every couple of hours may help alleviate your condition. For constipation, dried aloe vera capsules can also be found at your local drugstore or health food store.
Step 8. Drink dandelion tea
Dandelion root tea is a popular and effective remedy for constipation and is rich in phytonutrients. Dandelion root is used in many herbal medicines that are recommended for relieving constipation, normalizing liver and kidney function, and other digestive problems. Plus, dandelion root tea tastes good and can be found in almost any pharmacy.
Part 2 of 2: Preventing Constipation
Step 1. Drink plenty of water
It's okay if you sometimes feel a heaviness in your stomach. However, if you regularly experience constipation, then you should change your lifestyle. For those with constipation, it is recommended to drink two liters of water daily in order to prevent dry stools.
- Carry a periodically refilled one liter bottle of water with you throughout the day, and try to drink one liter before and another liter after lunch. This way you can easily control your daily fluid intake.
- Drink a glass of water in the morning and remember to drink water throughout the day.
- Do not overuse alcoholic beverages. Alcohol and caffeine can dehydrate your body, leading to dry stools.
Step 2. Eat more dietary fiber
Perhaps the most important measure for combating constipation is to include enough fiber in your diet to make your stools fuller and softer. If you are often constipated, you need to consume more dietary fiber. Gradually increase the amount of fiber in your diet. The daily intake of dietary fiber should be at least 20-35 grams. The following foods are good sources of dietary fiber:
- Bran and other whole grain foods (cereals, bread, brown rice)
- Vegetables such as broccoli, Brussels sprouts, carrots, and asparagus
- Dark and leafy green vegetables: kale, spinach, beetroot
- Fresh fruits such as apples, various berries, plums, pears
- Dried fruits: raisins, apricots, prunes
- Beans, lentils, other legumes
Step 3. Avoid saturated fat
A diet high in saturated fat often leads to chronic constipation and other health problems. Try not to eat a lot of meats, cheeses, and other dairy products to avoid worsening constipation.
- Try replacing red meat with less fatty protein sources such as fish and legumes.
- Try to cook more on your own and avoid eating too many processed and processed foods, as these are usually high in saturated fat.
Step 4. Take dietary fiber supplements
Unlike laxatives, fiber supplements (sometimes called "filler laxatives") can be taken every day. These dietary supplements make stools softer and fuller. While filler laxatives are safe when taken regularly, they can interfere with your body's ability to absorb certain medications. In addition, these supplements can cause bloating, cramping, and gas in some people. When taking them, you should drink plenty of water.
In the pharmacy, you can buy such popular dietary fiber supplements and laxative fillers as Metamucil, FiberCon, Citrucel
Step 5. Exercise regularly
Movement and exercise for the cardiovascular system also improve bowel movements. An active lifestyle will help "invigorate" your digestive system and normalize its functioning.
- Exercise no earlier than an hour after a meal. After eating, enough time should pass for the blood to rush to the stomach and other digestive organs, which is necessary for the normal assimilation of food.
- One of the best ways to keep your bowels working is a simple walk after your meal. If possible, try to walk for at least 10-15 minutes three times a day.
Step 6. Set aside enough time to go to the restroom
Even if you are constantly pressed for time, you should go to the toilet regularly. Regardless of which constipation reliever you use, make time for regular trips to the bathroom. Don't put off these visits until later.
- Never restrain the urge to use the toilet, as this can worsen constipation.
- If you regularly use the bathroom in the morning but are in a hurry to get to work, try getting up a little earlier and having breakfast at home. Allow yourself plenty of time to relax and use the restroom before leaving the house until evening.
Step 7. Chew food thoroughly
Many people overlook one of the most important steps in the digestive process - proper chewing. Food begins to be processed in the mouth, where it is crushed by the teeth and moistened with saliva. Take your time and chew each bite several times.
Inadequate chewing does not necessarily cause constipation, but it can cause blockages in the intestines, which, combined with a lack of dietary fiber, can lead to gas retention and constipation itself. Poor chewing makes constipation worse
Step 8. Relax
Constipation is often caused by high stress levels. If you work too hard, are constantly in a hurry and tense, this negatively affects digestion and contributes to constipation. Try to take short breaks throughout the day and relax and unwind with a variety of methods.
- Try meditation or practice progressive muscle relaxation, which involves progressively tense and relaxing various muscle groups throughout your body.
- Many people experience constipation when traveling. If you have irregular bowel movements while traveling, try to anticipate and prevent this problem in advance by making appropriate dietary and lifestyle changes.
Step 9. For long-term constipation, see your doctor or naturopath
In most cases, constipation is the result of poor nutrition. However, chronic constipation can be caused by a variety of other causes, including irritable bowel syndrome (IBS), Crohn's disease, and several other conditions. Taking certain medications can also lead to constipation. In such cases, stopping the medication or treating the underlying medical condition can relieve constipation.
- Talk to your doctor about taking laxatives. There are many different types of these drugs, including lubricants, osmotic drugs, and stimulant laxatives. A laxative can provide short-term relief but worsen the situation in the long term. If you have diabetes, check with your doctor before taking osmotic laxatives, as they can upset the electrolyte balance and lead to other health problems.
- Stool softeners such as Tsolace and Surfak make stools less dry and thus easier to pass through the intestines. A softer stool prevents unnecessary strain during bowel movements. Your doctor may recommend one of these drugs if constipation is caused by childbirth or surgery.
- A naturopath will be able to recommend dietary and lifestyle changes and identify causes of constipation.
Advice
- Dont be upset. Sooner or later, you will get rid of constipation and experience relief.
- Get plenty of rest. Lying down improves breathing, which reduces pain in the bowel region.
- Sometimes enemas are used to relieve constipation, but they have side effects. Instead, it is better to make dietary changes and try laxatives.
- Have a hot drink. Try drinking hot tea or water with honey before going to the bathroom to keep you warm and feel better.