How to Get Rid of Constipation Fast
Constipation is a problem not many people want to talk about. It is a common condition wherein you experience difficult bowel movements or when you pass stool infrequently. It is more common among women and the elderly but everyone, including children, can experience constipation at some point in his or her life. Of course, the frequency of bowel movements varies from person to person. But if you pass stool less than three times a week, you are likely to be constipated.
If you have suffered from constipation before, you know that it can become very painful. The good news is that it can be treated just by simple lifestyle fixes. Read on and find out how to get rid of constipation.
What Causes Constipation?
Constipation occurs when the muscle contractions in your large intestines are too slow. This causes the stool to become hard, making it pass through the colon at a slower rate than normal. Many things contribute to this including insufficient fluid intake, lack of exercise or mobility, inadequate amounts of fiber and certain diseases and medications. Fighting the urge to pass stool also leads to constipation. So the next time you feel the need to eliminate those waste products, do not resist it. Constipation is rarely an indication of a more serious health problem but it is suggested to consult your doctor especially when you first experience the condition.
How to Get Rid of Constipation Fast at Home
1. Eat fiber-rich foods.
Fiber helps add bulk to your stool, making it pass more quickly through the intestines. It is recommended to consume 20-35 grams of fiber daily. Choose whole-grains, cereals, fruits and vegetables. Prunes are also highly recommended as they contain high amounts of fiber and act as a natural laxative.
2. Drink plenty of water.
Drinking plenty of water is one of the easiest ways to get rid of constipation fast. This helps soften your stool. Take note that certain beverages can make constipation worse. Avoid alcohol, sodas and coffee when you are suffering from constipation. To help you pass stool easier, drink a glass or two of water first thing in the morning.
3. Use laxatives.
If you can't relieve constipation through changes in your diet and lifestyle, ask your doctor if you already need to use laxatives. Laxatives come in different types including stool softeners, lubricants and stimulants. Be careful, though; excessive use of laxatives can be habit-forming, which means you might be dependent on them to move your bowels.
4. Take fiber supplements.
For some, it is difficult to reach the recommended daily fiber intake. If you are one of these people, you can take fiber supplements to help you reach the amount of fiber your body needs. It is best to consult your doctor and ask for help in choosing the right fiber supplement for you.
5. Exercise regularly.
Moving on the outside can help get things moving on the inside. Exercising regularly can help relieve and even prevent constipation. Make it a habit to exercise at least three times a week. This promotes your overall health and lowers your risks of suffering from other diseases.
6. Take time to move your bowels.
If you have irregular bowel movements, try to take the time every day to pass stool. Also, when you feel the need to pass, do not resist. Have undisturbed time in the toilet and do not rush it and strain. Sometimes, time is all you need to get rid of constipation.
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