>Hello Sohib EditorOnline, have you been experiencing constipation lately? Don’t worry, you’re not alone! Constipation, or sembelit in Indonesian, is a common condition that affects many people. In this article, we will discuss 20 effective ways to treat constipation and get your bowel movements back on track.
Before we dive into how to treat constipation, let’s first understand what it is. Constipation is a condition where you have difficulty passing stools or have infrequent bowel movements. The stool may be hard, dry, and difficult to pass. Some common symptoms of constipation include:
Having bowel movements less than three times per week
Straining during bowel movements
Feeling like you haven’t completely emptied your bowels
Now that we know what constipation is, let’s move on to ways to treat it.
20 Effective Ways to Treat Constipation
1. Drink Plenty of Water
One of the simplest ways to treat constipation is to drink plenty of water. Water helps soften the stool and makes it easier to pass. Aim for at least 8 glasses of water per day.
2. Eat Fiber-Rich Foods
Fiber-rich foods are important for maintaining regular bowel movements. Foods such as fruits, vegetables, whole grains, and legumes are excellent sources of fiber. Aim to have at least five servings of fruits and vegetables per day.
3. Exercise Regularly
Exercise not only keeps you physically fit, but it can also help with constipation. Regular exercise helps stimulate the muscles in your intestines, helping waste move through your system more quickly.
4. Take a Walk After Meals
In addition to regular exercise, taking a walk after meals can also help with constipation. Walking helps stimulate the digestive system and encourages bowel movements.
5. Try a Fiber Supplement
If you’re not getting enough fiber from your diet, a fiber supplement can help. Psyllium husk, for example, is a popular fiber supplement that can help soften stools and promote bowel movements.
6. Use a Stool Softener
If your stool is hard and difficult to pass, a stool softener can help. Stool softeners work by drawing water into the stool, making it easier to pass. It’s important to use stool softeners only as directed.
7. Use a Laxative
If other treatments have not worked, a laxative may be necessary. Laxatives work by stimulating the intestines to move stool through the digestive system. However, they should be used sparingly and only under the guidance of a healthcare professional.
8. Try Abdominal Massage
Abdominal massage can help stimulate the digestive system and encourage bowel movements. To do an abdominal massage, lie on your back with your knees bent. Place your hands on your lower abdomen and apply gentle pressure in a circular motion.
Some essential oils, such as peppermint and ginger, can help relieve constipation. Mix a few drops of the essential oil with a carrier oil, such as coconut oil or olive oil, and massage into your abdomen.
10. Try Acupuncture
Acupuncture, a traditional Chinese medicine practice, can help with constipation by stimulating the nerves and muscles in the digestive system. It’s important to seek out a qualified and licensed acupuncturist.
11. Eat Probiotic Foods
Probiotic foods, such as yogurt and kefir, contain beneficial bacteria that can help regulate the digestive system. Adding probiotic foods to your diet can help promote regular bowel movements.
12. Drink Herbal Tea
Herbal teas, such as chamomile and peppermint, can help soothe the digestive system and promote bowel movements. Drink a cup of herbal tea before bed to help stimulate bowel movements in the morning.
13. Use a Squatting Position
The squatting position, which is natural for many people in Asia and Africa, can help with constipation. Squatting helps relax the muscles in the rectum and encourage bowel movements.
14. Try Biofeedback Therapy
Biofeedback therapy, which uses sensors to monitor muscle activity in the pelvic floor, can help with constipation. The therapy helps teach patients how to control the muscles involved in bowel movements.
15. Take Magnesium Supplements
Magnesium supplements can help relieve constipation by relaxing the muscles in the intestines. It’s important to talk to your doctor before taking magnesium supplements.
16. Practice Mindful Eating
Mindful eating, which involves paying attention to your body’s signals while eating, can help with constipation. Chew your food slowly and thoroughly, and pay attention to when you feel full.
17. Use a Footstool
Using a footstool while sitting on the toilet can help put your body in a more natural position for bowel movements. Elevating your feet can help straighten out the rectum and make it easier to pass stools.
18. Try Castor Oil
Castor oil, an ancient remedy for constipation, can help relieve symptoms. Mix a teaspoon of castor oil with a glass of warm milk and drink before bed.
19. Use a Bidet
A bidet, which uses water to clean after using the toilet, can help reduce irritation and promote regular bowel movements. It’s a more gentle alternative to toilet paper.
20. Seek Medical Attention
If your constipation is severe or does not improve with home remedies, it’s important to seek medical attention. Your healthcare professional can help determine the underlying cause of your constipation and recommend appropriate treatment options.
FAQs
1. What causes constipation?
Constipation can be caused by a variety of factors, including a lack of fiber in the diet, dehydration, certain medications, and medical conditions such as irritable bowel syndrome.
2. How can I prevent constipation?
To prevent constipation, it’s important to eat a balanced diet rich in fiber, drink plenty of water, and exercise regularly. Avoiding certain medications and managing stress can also help.
3. When should I see a doctor?
If your constipation is severe, does not improve with home remedies, or is accompanied by other symptoms such as blood in the stool, it’s important to seek medical attention.
Conclusion
Constipation can be uncomfortable and frustrating, but there are many effective ways to treat it. By following the tips outlined in this article, you can get your bowel movements back on track and start feeling more comfortable. Remember, it’s important to talk to your healthcare professional if your constipation is severe or does not improve with home remedies.
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