>Hello Sohib EditorOnline! Are you tired of struggling with constipation? Straining during bowel movements can be uncomfortable and even painful. Moreover, it can also lead to other health problems such as hemorrhoids. Luckily, there are ways to make your bowel movements smoother and easier. In this article, we will discuss 20 tips on how to have better bowel movements or “Cara Bab Lancar” in Bahasa Indonesia.
What is Constipation?
Before we dive into the tips, it’s essential to understand what constipation is. Constipation occurs when your bowel movements become less frequent and more difficult to pass. You may have fewer than three bowel movements per week or struggle to pass stools. Constipation is a common problem, and many factors can contribute to it. Some of these include:
- A diet low in fiber
- A sedentary lifestyle
- Ignoring the urge to have a bowel movement
- Side effects of medication
How to Improve Your Bowel Movements
Eat a High-Fiber Diet
One of the most effective ways to improve your bowel movements is to increase your fiber intake. Fiber adds bulk to your stool, making it easier to pass through your digestive system. It can also help prevent constipation by keeping your bowel movements regular. Some fiber-rich foods you can include in your diet are:
| Fiber-rich foods | Portion size |
|---|---|
| Whole grains | 1 cup |
| Fruits | 1 cup |
| Vegetables | 1 cup |
| Beans and legumes | 1/2 cup |
It’s essential to increase your fiber intake gradually to avoid gas, bloating, and discomfort. Also, make sure to drink plenty of water while increasing your fiber intake.
Stay Hydrated
Drinking enough water is crucial for your bowel movements. It helps soften your stool, making it easier to pass. If you’re dehydrated, your stool can become hard and dry, leading to constipation. Aim to drink at least eight glasses of water per day. You can also include other fluids such as herbal tea, fruit juice, or vegetable juice.
Maintain a Healthy Weight
Being overweight or obese can increase your risk of constipation. Excess weight puts pressure on your abdomen, making it harder to pass stool. Maintaining a healthy weight through regular physical activity and a healthy diet can help prevent constipation.
Get Enough Physical Activity
Regular physical activity can help stimulate your bowel movements. Exercise helps speed up your digestion, making it easier to pass stool. Aim for at least 30 minutes of moderate-intensity exercise, such as brisk walking, cycling, or swimming, most days of the week.
Practice Good Toilet Habits
Good toilet habits can also help improve your bowel movements. Here are some tips:
- Go to the toilet when you feel the urge
- Take enough time to pass stool without rushing
- Use a squatting position to help ease bowel movements
Avoid Straining
Straining during bowel movements can cause hemorrhoids or anal fissures. It can also lead to more prolonged constipation. To avoid straining, make sure to:
- Take enough time in the toilet
- Use a stool to elevate your legs while sitting on the toilet
- Relax and breathe deeply
Avoid Caffeine and Alcohol
Caffeine and alcohol can dehydrate you, leading to constipation. If you have constipation, it’s best to avoid or limit your intake of caffeinated and alcoholic beverages.
Consider Probiotics
Probiotics are live bacteria that can help improve your digestion. They can also help prevent constipation. You can find probiotics in fermented foods such as yogurt, kefir, or sauerkraut. Alternatively, you can take probiotic supplements.
Try Natural Laxatives
Natural laxatives can also help improve your bowel movements. They contain fiber and other compounds that can help soften your stool and stimulate your bowels. Some natural laxatives include:
- Psyllium husk
- Flaxseeds
- Prunes or prune juice
- Aloe vera juice
If you’re taking medications, pregnant, or have a medical condition, consult your doctor before taking natural laxatives.
Avoid Using Laxatives Too Often
While laxatives can help relieve constipation, they’re not suitable for long-term use. Overusing laxatives can lead to dependence and disrupt your digestive system’s natural balance. If you need to use laxatives, make sure to follow the instructions and use them only when necessary.
Consider Traditional Medicine
Traditional medicine can also offer remedies for constipation. Here are some popular options:
- Herbs such as senna, cascara, and rhubarb
- Acupuncture or acupressure
- Moxibustion
- Chinese herbal medicine
These remedies have been used for centuries and may offer relief for constipation. However, they may have side effects or interact with medications. Consult a traditional medicine practitioner or your doctor before trying them.
Avoid Smoking
Smoking can also contribute to constipation. Nicotine can cause your digestive system to slow down, making it harder to pass stool. Quitting smoking can help improve your bowel movements and overall health.
Manage Stress
Stress can also affect your digestive system. When you’re stressed, your body releases hormones that can disrupt your digestive system’s natural balance. You may experience constipation or other digestive problems. Managing stress through relaxation techniques such as meditation, yoga, or deep breathing can help improve your bowel movements.
Consult Your Doctor
If you have chronic constipation, consult your doctor. They may recommend medications, tests, or procedures to help improve your bowel movements. Chronic constipation can also be a sign of underlying health conditions such as irritable bowel syndrome, hypothyroidism, or colorectal cancer.
Frequently Asked Questions (FAQs)
1. How often should I have a bowel movement?
It’s normal to have one bowel movement per day, but some people can have more or less. As long as you’re passing stool regularly without discomfort, there’s no need to worry.
2. Can certain medications cause constipation?
Yes, some medications can cause constipation, such as painkillers, antidepressants, and antacids. If you’re taking medications and have constipation, consult your doctor.
3. Can I prevent constipation during pregnancy?
Constipation is common during pregnancy because of hormonal changes and pressure from the growing uterus. However, you can prevent it by staying hydrated, eating a fiber-rich diet, and remaining physically active. Consult your doctor before taking any medication or laxative while pregnant.
4. Is it normal to have constipation after surgery?
Yes, constipation is common after surgery due to anesthesia, pain medications, and decreased physical activity. To prevent constipation, stay hydrated, eat a fiber-rich diet, and take short walks if possible. Consult your doctor if you have severe constipation after surgery.
5. Can stress cause constipation?
Yes, stress can affect your digestive system and cause constipation. Managing stress through relaxation techniques can help improve your bowel movements.
6. How can I know if my constipation is a sign of an underlying health condition?
If you have chronic constipation or other symptoms such as abdominal pain, bloody stool, or unexplained weight loss, consult your doctor. They may recommend tests or procedures to diagnose any underlying health conditions.
7. Are laxatives safe?
Laxatives can be safe if used correctly and for a short period. However, overusing laxatives can lead to dependence and disrupt your digestive system’s natural balance. Consult your doctor before using laxatives if you’re taking medications, pregnant, or have a medical condition.
8. How can I avoid constipation while traveling?
Traveling can disrupt your bowel movements due to changes in routine, diet, and time zone. To prevent constipation while traveling, drink plenty of water, eat a fiber-rich diet, and stay physically active. Avoid caffeine and alcohol, and bring natural laxatives such as prunes or fiber supplements if needed.
9. Can constipation lead to hemorrhoids?
Yes, straining during bowel movements can cause hemorrhoids or worsen existing ones. Avoid straining by staying hydrated, using a squatting position, and taking enough time to pass stool.
10. Is constipation more common in older adults?
Yes, constipation is more common in older adults due to age-related changes in the digestive system, medication use, and decreased physical activity. However, it’s not a normal part of aging and can be prevented and treated.