Constipation is a common problem that many people experience at some point in their lives. It is characterised by difficulty in passing stool or unusual bowel movements. It is a common condition that affects people of all ages, diets, lifestyles, medications, and medical conditions. So, in this quick guide, let us cover some tips for curing this condition effectively:
- Increase your fibre intake
Fibre is an important nutrient that promotes regular bowel movements. It adds bulk to the stool and helps it move through the digestive system. A diet that is high in fibre prevents constipation and promotes regular bowel movements. Some good sources of fibre include fruits, vegetables, whole grains, nuts, and seeds. Consuming these alongside your constipation medicines can enable you to overcome the issue faster. Also, stay away from oily and spicy food.
- Stay hydrated
Drinking plenty of water is important for keeping the digestive system healthy and preventing constipation. When you are dehydrated, your stool can become hard and difficult to pass. Drinking plenty of water softens the stool and makes it easier to pass. So, aim for at least eight to 10 glasses of water per day.
- Exercise regularly
Regular exercises keep the digestive system healthy and help you dodge constipation. It stimulates the muscles in the digestive tract, which further allows the stool to move through the intestines. Even a short walk after a meal promotes bowel movements.
- Try natural laxatives
Natural laxatives also help with bowel movements and relieve constipation. Some good options include prune juice, flaxseed, and psyllium husk. These natural remedies soften the stool and make it easier to pass.
- Consider over-the-counter laxatives
If natural remedies do not work, you may need to consider using an over-the-counter laxative. There are different laxatives, including stool softeners, fibre supplements, and stimulant laxatives. You can also opt for gastro tablets if you have gas. However, follow the instructions carefully. Talk to your doctor before using any laxative or other digestive care medicines.
- Manage stress
Stress can harm the digestive system and lead to constipation. Therefore, you need to manage stress effectively. Exercise is a great way to relieve stress and promote regular bowel movements.
- Avoid certain foods
Some foods contribute to constipation and should be avoided. These include processed foods, fast foods, and foods that are high in fat and sugar. It is also wise to limit your intake of caffeine and alcohol, as these substances can dehydrate the body and lead to constipation.
- See a doctor
Chronic constipation can be a sign of an underlying medical condition, such as irritable bowel syndrome or even colon cancer. Your doctor performs tests to determine the underlying cause of your constipation and recommends a treatment plan.
Disclaimer: The opinions expressed in this article are purely based on external research. For better healthcare, we would recommend you approach a specialist.