The muscles that push the stool through colon might not be performing at times, and it results in irregular bowel movements. This condition wherein the stool becomes hard, dry, and almost impossible to pass is called constipation. It generally happens because too much water is absorbed from the food. It is an incredibly common problem affecting around 20% of the people in the country. Gradually, people have started considering it as a routine problem. The food one eats, the lifestyle one follows, and the medications one takes can cause constipation. Age is also an important factor when it comes to constipation. The symptoms include abdominal bloating, discomfort when going through bathroom, pain, and difficulty while passing stools, stomach cramps, and losing appetite. Read on to know more about how to relieve constipation.
How to Relieve Constipation the Natural Way
- Breathing Exercises
To relieve constipation in about a minute, exhale and pinch your nose. A normal person can hold breath up to 20 seconds, but one should try to hold it a little longer (about 30 or more seconds). Release your nose and inhale but make sure to inhale less air than before. Repeat this cycle each time, making breathing slower and with less air. Through this breathing technique, one can get a quick constipation relief within a minute.
- Drinking a Cup of Coffee
Another method to get immediate constipation relief is through drinking coffee. Other hot drinks like herbal tea or hot water with lemon juice or honey also stimulate the colon. It might not work for everyone. However, for some people, it helps in getting the digestive system moving.
- Light Physical Exercise
Moving the body stimulates the movement of the internal muscles. Many people who are looking for information on how to relieve constipation find this as one of the best solutions for constipation. Walking, jogging, and other such light exercises increase the blood flow through the abdomen and encourage the bowel movement.
- Consuming Baking Soda
Baking soda neutralizes the acid inside the stomach and does wonders. It also helps in releasing gas from the stomach that in turn gives some immediate constipation relief. A home remedy is mixing one teaspoon of baking soda in a quarter cup of warm water and drinking it. If one is on a low-sodium diet, this should be avoided as baking soda is rich in sodium.
- Taking Epsom Salt
Mixing two teaspoons of Epsom salt in a glass of water or fruit juice and drinking it is another home remedy. This helps one to soften stools and encourage the bowel muscles to contract. Standard salt also works in the same way, but Epsom salt has better results.
- Trying an Enema
Trying sodium phosphate enema, soapsuds and tap water enemas helps in softening stools enough to produce a bowel movement.
- Sitting in a Squat Position
Taking a small footstool and placing one’s feet on the stool while pooping helps one’s body to get a squatting position instead of a seated position. Squatting position while pooping helps one to pass stool without straining.
- Trying a Lubricative Laxative
Mineral oil and other lubricative laxatives add a slick coat to the intestine walls. This helps in the movement of the stool through the colon and out of the body. Consuming mineral oil within two hours of one’s evening meal gives results within 6 to 8 hours. Consuming laxation should be considered as the last resort to relieve constipation.
- Drinking Water
For normal bowel movement, proper hydration is necessary. Typically, a person needs at least eight glasses of clear liquid a day. Drinking a large glass of warm water on an empty stomach in the morning triggers the bowel movement and relieves constipation.
Other Remedies for the Long Run
Other than any quick remedies for how to relieve constipation, here are some lifestyle and diet changes that help one to get rid of constipation in the long run.
- Eating foods that are rich in fiber like the oats, whole grain bread, fruits, and vegetables. People with constipation should take 18 to 30 grams of fiber every day.
- Consuming at least 12 to 15 glasses of water daily. It helps in rehydrating the body.
- Making sure to exercise 25 to 30 minutes daily.
- Controlling stress levels.
- Getting a healthy sleep for about 8 hours a day.
This is a very common problem, and unfortunately, it has a very negative effect on the quality of life of an individual. It affects one’s mental health as well as physical health. Following the aforementioned home-based remedies provide a quick constipation relief. If the condition gets worse, a doctor should be consulted for medications to loosen the stool and give further advice on how to relieve constipation. If even the medication doesn’t give the desired result, surgery might be undertaken to remove a part of the colon.