Relieve constipation: tips and treatments

Recently, have you felt that you are short of breath, bloated and uncomfortable? Many Americans (estimated to be more than 4 million) are often constipated. Women are more likely to be constipated than men. This may be related to the slower movement of food in women's intestines and the effect of female hormones on the gastrointestinal tract. (Data source: https://tinyurl.com/yf7hv3f2)

What is constipation?

If you have irregular bowel movements, it's usually because your stools don't contain enough water, a problem that occurs when you don't drink enough water.

According to the National Institutes of Health, you are constipated if you have fewer than three bowel movements a week and your stools are hard, dry, and small, and painful to pass. You may feel like you need to strain to pass stools, or that your bowel movements are incomplete. You may also feel like your rectum is blocked.

If these symptoms last for 12 weeks or longer, your constipation may be chronic. (Source: https://tinyurl.com/yf7hv3f2)

Home remedies for constipation

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You may be able to resolve constipation on your own without the help of a doctor. This may seem obvious, but your diet has a big impact on how you pass stools.

1: Eat more fiber

Fiber makes stools bulkier, softer, and easier to pass. Gradually increase the amount of fiber in your diet until you get at least 25 to 34 grams of fiber per day. Good sources include whole grains (like the fiber in cereal, bread, and brown rice), beans, vegetables, and fresh or dried fruit. Prunes and bran cereals are a time-tested constipation remedy.

2: Stay hydrated

Water is also important for preventing constipation. Try to drink at least eight glasses of water a day.

3: Try coffee

While caffeinated drinks and alcohol can cause dehydration, there is evidence that a morning cup of coffee or tea may be an effective constipation treatment.

4: Limit high-fat/low-fiber foods

Cheese and other dairy products, processed foods, and meats can make constipation worse.

Be careful. Many of them are good sources of fiber and other needed nutrients.

Other ways to relieve constipation include:

5: Get regular exercise

Moving your body also gets your bowels moving.

6: Adjust your toilet posture

You may have an easier bowel movement if you squat, raise your legs, or lean back.

7: Prebiotics and probiotics

Due to an imbalance of natural bacteria in your gut, you may experience digestive problems, including constipation. Supplements or foods that contain prebiotics (such as bananas and oats) and probiotics (such as yogurt and fermented foods) may help.

Toilet training

When stool enters the rectum, it triggers the urge to have a bowel movement. As your system gets back on track, you may need to retrain your bowels to move regularly. To retrain them, try the following:

① Find a regular time to go to the bathroom, preferably about 10 to 20 minutes after a meal (coffee can also help stimulate the urge to defecate).

② Sit on the toilet for a while; try 15 minutes or so.

③ Don't stress if nothing happens.

④ Repeat the training daily; if you don't succeed in the first few days, consider an enema.

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Tips for immediate constipation relief at home

The above remedies may help promote bowel movements, but they may not provide immediate relief. Sitting on the toilet may help in the short term:

▸Lean forward with your arms on your thighs.

▸Use a footstool or other method to raise your knees above your hips.

▸Whether you use a footstool or place your feet on the floor, keep them firmly planted.

▸Practice breathing through your mouth to avoid straining.

▸Don't tighten your abdomen, but push it out as you breathe.

▸ Relax your buttocks so that the sphincter (anal opening) can more easily pass stool.

▸ Keep your back straight.

Constipation Treatment: Long-Term Outlook

No matter what constipation treatment you use, give yourself plenty of time to sit on the toilet when you need to go. Holding in the urge to go can make constipation worse. Set aside a few minutes throughout the day when you can be sure you won't be interrupted.

Also, don't ignore the problem. Untreated constipation can lead to real problems, such as hemorrhoids and tears in the skin around the anus (called fissures), which can cause bleeding. If you strain too hard, you can even cause part of your intestine to protrude from your anus -- a condition called rectal prolapse, which can sometimes require surgery.

Summary

Constipation treatment starts with lifestyle and diet changes. Eat more fiber-rich foods and try to get about 25 to 34 grams of fiber per day. Drink plenty of water, exercise, and maintain healthy bowel habits -- don't resist the urge to go to the bathroom. If changing your diet and habits doesn't work, you can try natural or over-the-counter laxatives. Use laxatives with caution, as some are not suitable for long-term use and may interfere with the normal function of your intestines.