How to Relieve Constipation Fast and Naturally?
1 Constipation most often occurs when people do not consume enough fiber and / or water. Constipation may also occur as a result of very little exercise or may have side effects of some different medications. Everybody experiences this once in a while, but the good news is that there are a few safe, innocuous, and natural remedies to both eliminate and prevent constipation. By making a few small changes in your daily routine, you can deal with this problem in your own home and in low-cost ways. Natural remedies and lifestyle changes can help you cope with constipation and prevent it from happening again later. If you are suffering from recurrent constipation and none of the methods described below works, contact a healthcare professional.
2nd
Consume more fiber. Fiber is a natural laxative. It increases the water content of the feces and helps swelling. This helps to make movements in the large intestine faster and more comfortable. [7] Sudden increase in fiber consumption can lead to gas and bloating, so gradually increase fiber intake by spreading it over several meals. Experts recommend that you buy at least 20 to 35 grams of fiber every day. [8]
The fiber can reduce the amount of body absorbing its medicines. Take your medication at least one hour before you consume fiber and at least two hours after you consume it. [9]
Some good options for increasing fiber intake are:
Small-grained fruits and other fruits, especially those that can be eaten with peels, such as apples or grapes.
Dark green leafy vegetables such as kale, mustard, beet leaves and chard.
Vegetables such as broccoli, spinach, carrots, cauliflower, Brussels sprouts, artichokes and green beans.
Legumes such as Mexican beans, Ethiopian beans, chickpeas, kidney beans, lima beans, red beans, lentils and kidney beans.
Unprocessed, whole grain. One of the simple tips is that if the product is light color or white, it is probably processed. Choose whole grains like brown rice, popcorn, steel cut oats and barley. If you're eating breakfast cereal, read the label to make sure the product you choose is rich in fiber. Buy bread made from whole grain, unbleached, un-enriched flour. [11]
Seeds and nuts such as pumpkin seeds, sesame seeds, sunflower seeds or flax seeds [12], almonds, walnuts and pecan nuts.
3
Eat prunes. Prunes are rich in fiber. It also contains sorbitol, a fecal softening sugar that naturally relieves constipation. [13] Sorbitol is a mild intestinal stimulant that reduces the risk of constipation by shortening the passage of feces through the gut.
If you don't like the wrinkled surface of the plum or its unique taste, you can drink your juice. However, prune juice contains less fiber than prune.
100 grams of prune contains 14.7 grams of sorbitol and 100 grams of prune juice contains 6.1 grams of sorbitol. To get the same health benefits, you will need to drink more prune juice and you will have more sugar. [14]
Eating excessive amounts of prunes. Prunes will start to work in a few hours. You should not drink another glass of prune juice until it passes through your intestines, or you may have diarrhea.
4
Stay away from cheese and dairy products. Cheese and dairy products often contain lactose, which many people are sensitive to. Lactose can cause gas, bloating and constipation in some people. If you have constipation complaints, remove cheese, milk and most dairy products from your diet until you feel better.
An exception is yogurt, especially yogurt containing probiotics. It was found that yogurt containing probiotics such as Bifidobacterium longum or Bifidobacterium animalis promotes more frequent and less painful stool passage. [15] [16]
5
Consume volume increasing. There are several harmless plants that have a laxative effect and soften the feces. Psyllium, flaxseed and fenugreek are among these plants. You can find these supplements in capsules, tablets and powder in healthy food stores and in some pharmacies. Some can also be found as tea. Take these volume boosters with plenty of water. [17]
Psyllium is available in many forms, including powder and tablets. It is also an active ingredient of commercially available drugs such as Metamucil. [18] It can cause gas and cramping in some people. [19]
Flax seeds are used for constipation and diarrhea. Flax seed contains fiber and omega 3 fatty acids. You can mix flaxseed in knead or breakfast cereals. [20]
Flaxseed is not recommended for those with coagulation disorder, bowel obstruction or high blood pressure. Use flaxseed if you are pregnant or breastfeeding. [21]
Fenugreek is used for some digestive system diseases, including stomach upset and constipation. [22] It is probably not safe to use fenugreek when pregnant or breastfeeding. Give young children fenugreek. [23]
6
Use castor oil. Castor oil can help stimulate the bowel when constipated. It can also lubricate the intestines so that the stool can move more easily. [24]
Castor oil is often considered safe. However, you should not exceed the recommended dose. Consult your doctor if you have appendicitis or bowel obstruction. Use castor oil if you are pregnant. [25]
If you consume too much castor oil, you may experience a variety of rare but unpleasant side effects. Excessive castor oil use; may cause abdominal cramps, dizziness, fainting, nausea, diarrhea, skin rash, shortness of breath, chest pain and narrowing of the throat. If you have taken an overdose of castor oil, call the National Poison Advisory Center or the emergency medical center. [26]
Know that fish oil can cause constipation. Use fish oil supplements for constipation unless the doctor recommends it. [27] [28]
7
Use magnesium. Magnesium can be very effective in relieving constipation. It helps to draw water into the intestines and softens the stool so that it can pass through the intestines. [29] Consult your doctor before taking magnesium supplements because they may interact with drugs such as antibiotics, muscle relaxants, and blood pressure medications. [30] In addition to food sources such as broccoli and legumes, there are several other ways to buy magnesium.
You can get magnesium by adding one teaspoon (or 10-30 grams) of Epsom salt (magnesium sulfate) to 150-200 ml of water. Mix well and drink. The taste of this mixture may be unpleasant to some.
Magnesium citrate is available as tablets and oral suspensions. Take the recommended dose (or as recommended by your doctor or pharmacist) as specified in the package. Take each dose with a full glass of water. [31]
Magnesium hydroxide, also known as magnesia milk, is also effective in treating constipation.
Method
2nd
Making Long-Term Changes in Lifestyle
one
Lay the yogurt into your daily diet. Yogurt contains live bacterial cultures (probiotics) that create the right environment for the digestive system to remain healthy and function regularly. Try adding a cup of yogurt to your daily diet. [32]
Bacteria in yogurt are thought to alter the microflora of the intestines. This shortens the time it takes to digest and get rid of it.
Check the label to make sure that the yogurt you purchased contains “active cultures in of live bacteria. Without live cultures, yogurt does not have the same effect.
Kombu tea, kimchi and fermented and cultured foods such as German sauerkraut also contain beneficial bacteria that help digestion and relieve constipation. [33]
2nd
Stay away from processed food. Processed foods and fast food contribute to chronic constipation. These foods are often rich in fat, poor in fiber, and have little nutritional value. Foods to avoid include: [34]
Processed or "enriched" cereals. White bread, pastries, most macaroni and breakfast cereals mostly contain fiber and flour that has lost much of its nutritional value. Instead, prefer whole grains.
Snacks. Food with high fat and sugar can lead to constipation. The body will first try to get calories from fat, which will slow down digestion. [35]
Sausages and sausages, red meat and cold cuts contain high levels of fat and salt. Choose lean meats like fish, chicken and turkey.
Potato chips, French fries and such foods have low nutritional value and contain very little fiber. Instead, choose roasted or baked sweet potato art fries ”or corn popped with hot air.
3
Exercise more. Lack of exercise can cause weakness in the intestines, making it difficult for stools to pass regularly. A still lifestyle can affect digestion and lead to constipation. [36] Exercise at least three to four times a week for moderate pacing.
Walking, swimming, heavily paced run and yoga are great options. Even exercising for 10-15 minutes a day can help your body work regularly.
4
Don't ignore the rhythms of your body. It tells you when your body is ready to defecate. [38] The frequency of defecation considered “normal çok varies greatly from person to person. Most people do this on average 1-2 times a day, while others only do it 3 times a week. As long as the body feels comfortable, you don't have to worry about how often you do it. [39]
Holding your toilet in spite of need may cause constipation or make it worse. If you often postpone going to the toilet, you can cause your body to stop giving you the signal to go to the toilet. Postponing bowel movement also makes it more difficult for feces to pass through the intestines. [40] [41]
5
Stop relying on the laxatives. Excessive laxatives, especially stimulant laxatives, can cause the body to become dependent on them. Don't use laxatives every day. If you have chronic constipation, consult your doctor for alternative treatments. [42]
Polyethylene glycol-containing laxatives are generally safer for long-term use than other species. [43] [44]
Method
3
Try Other Options
one
Do some exercise. If you can, try to get up and walk every hour to “massage ına your intestines. [45]
Start walking slowly for about 30 seconds. Slowly increase your speed until you can run as fast as you can without running.
Walk like that for five minutes. Then, slow down for 5 minutes. The total walking time should be approximately 10 minutes per hour. [46]
Don't worry if this time isn't right for you because of other responsibilities. Whenever possible, just try to increase the time it takes to walk faster than normal.
If your constipation is severe, it may be uncomfortable for you, but try not to give up. It's better than having another constipation problem.
2nd
Try a different position. Aborigines often squat toilets and this position may be useful. [47] While in the toilet, use the edge of a stool or bathtub to support your feet. [48]
You need to get your knees as close to your chest as possible. This increases the pressure on the intestines and may facilitate the passage of feces.
3
Try yoga. There are several yoga positions you can try to help stimulate your bowel and move your body to a comfortable position to go to the toilet. They can increase the internal pressure on the bowel and help the bowel to move the feces more easily. [49] These positions include:
Baddha Konasana (attached angle posture): Bend your knees in the sitting position and put your feet together so that the soles touch each other and hold your toes with your hands. Shake your legs quickly, then lean forward so that your forehead touches the ground, stay for 5 to 10 breaths.
Pavanamuktasana (wind resting posture): Stretch your legs in front of the supine position. Bring a knee to your chest and hold it with both hands. Grab one leg and pull your knee up to your chest, then stretch or move your toes. So stay for 5 to 10 breaths, then do the same with your other leg.
Uttanasana (standing bending posture): Straighten your legs while standing and lean forward from the waist. Touch the cushion with your hands or grab the back of your feet. Stay like this for 5 to 10 breaths.
4
Use mineral oil. Liquid mineral oil; covers the stool with an oily and waterproof membrane. This helps maintain feces moisture and move freely in the intestine. [50] Mineral oil is available in most pharmacies and supermarkets. It is usually taken with liquids such as milk, juice or water. [51]
Use mineral oil without consulting your doctor first if you have one of the following: food or drug allergies, pregnancy, heart failure, appendicitis, dysphagia, stomach pain, nausea or vomiting, rectal bleeding or kidney problems. [52]
Do not take other laxatives or stool softeners at the same time as mineral oil unless the doctor prescribes them.
Don't give mineral oil to children under 6 years.
Regular use of mineral oil. Regular use can lead to dependence on the laxative effect. It may also prevent the body from absorbing vitamins A, D, E and K. adequately. [53]
Exceeding the recommended dosage of mineral oil. Overdose can cause serious side effects such as abdominal pain, diarrhea, nausea and vomiting. If you have exceeded the recommended dose, seek immediate medical attention. [54]
5
Try laxative plants. For infrequent or severe constipation, there are more powerful plants that help relieve constipation. They are often unsafe for long-term use and should be considered as a last resort if other treatments do not work. Common herbal treatments include: [55]
Senocides are stimulant laxatives. They moisturize the intestines to help the stool move smoothly. Natural sena laxatives can take 6 to 12 hours to work. They are generally in the form of oral suspensions and tablets. [56]
If you have recently undergone an operation, if you are already taking laxatives every day, or if you have a pre-existing problem with your digestive system, talk to your doctor before using it. [57]
Common buckthorn is sometimes used to treat constipation. Recommended for short-term use only (less than 8-10 days). Cramps can cause side effects such as diarrhea, muscle weakness and heart problems. You should not use it if you are pregnant, breastfeeding, or under 12 years of age. [58]
Use buckthorn plant if your stomach is aching or you have bowel problems such as appendicitis, Crohn's disease or ulcerative colitis.
6
Consult a doctor. If you have chronic constipation, you may need more effective treatments than you can at home. For example, your doctor may give you more powerful drugs and laxatives than those sold over the counter. If you have not been to the toilet for more than three days, you should see a doctor. [59]
If you have mild constipation for more than three weeks, go to the doctor. If you see blood in your feces, have a stomach ache or lose weight, you should go to the doctor. [60] [61]
The doctor may give fecal emollient hyperosmolar laxatives. The most common of these laxatives are lactulose (Kristalose), sorbitol and polyethylene glycol (MiraLax). [62]
Tips
It may be difficult, but when you go to the bathroom, try to relax and let your bowel (and gravity) do most of the work.
Try drinking lemon water. The acid in lemon softens the feces and facilitates bowel movements.
It can be difficult to predict which method will work for how much and when. Make sure you have time to use the toilet and find the toilet when you need it.
It may be beneficial to drink warm water with honey.
When you wake up in the morning, you can do wonders with 2 to 4 glasses of water. This helps to remove toxins from the body.
Put your feet on a stool while you're sitting.
If you are dealing with recurrent constipation and none of the methods described above works, go to a health professional and tell them about your problem.
Do not mix more than one laxative at a time.
Drinking high-fiber foods and plenty of water not only relieves constipation, but also prevents constipation.
Stay away from food like bananas! They slow down the discharge process. Instead, leafy vegetables are a good alternative.
Warnings
Take the recommended dose for all treatments. Taking more than recommended may cause serious side effects.
“Natural” does not necessarily mean “safe”. Consult a doctor or pharmacist before applying a natural treatment, especially if you have other health problems. Plants and foods can interact with different drugs and health problems.
If you are pregnant or breastfeeding, or if you are interested in a constipated baby or child, talk to a healthcare professional before using any of the methods described here.
Use laxatives if you have severe abdominal pain, vomiting, or nausea [63]
Aloe latex is a natural laxative. In some countries, due to safety concerns, the sale of this latex without a prescription is not allowed. Aloe latex is very effective and may irritate the intestines. It is not recommended to use. [64]
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