Constipated? Here’s what you can do to unblock yourself

Some people think if they do n’t have a intestine motion every day, they ‘re constipated, but this international relations and security network ’ t the encase. formally, being constipated means having two or fewer intestine movements a week .
You may besides be constipated if you experience straining, hard stools, a feel of being blocked up or a touch that you do n’t wholly empty your bowels .
“ If you ‘re constipated, you may besides feel cramping, bloat, nausea or pain in the rectum from straining, ” says Dr. Amitpal Johal, division foreman of gastroenterology and hepatology at Geisinger Medical Center .
If any of these feelings last for several weeks or longer, you ’ re probably looking for a constipation remedy. here ‘s what you can do at home to unblock yourself and feel respite.

Make changes to your diet and lifestyle

Treating constipation typically begins with diet and life style changes. The changes you make can speed up the rate that stool moves through your intestines .
hera are three easy changes that can help you relieve constipation :

Eat more fiber

Try increasing the fiber you take in. Adding roughage to your diet increases the weight unit of toilet and can speed its passage through your intestines .
” A sudden increase in the come of roughage you ‘re eating can trigger uncomfortable bloat and gasoline, so startle adding it to your diet lento and increase the amount you consume over a few weeks, ” says Dr. Johal .
This stultification rectify normally involves adding more fiber into your diet by eating more newly fruits, vegetables and hale grains .

Drink more water

Make sure you ‘re drinking enough fluids each day, because dehydration is one of the most common causes of chronic constipation .
“ You should aim to drink between eight and 10 glasses of body of water or non-caffeinated drinks each day. And if you already are, two to four extra glasses of water a day may help ease stultification, ” says Dr. Johal .
If you ‘re constipated, don ’ metric ton just focus on warding off dehydration by drinking more fluids, but make them the right fluids by avoiding alcoholic or caffeinated beverages .
“ For some people, drinking warm liquids, particularly in the dawn, can help unblock them, ” says Dr. Johal.

Move more often

Exercising most days of the week is another good way to relieve your constipation .
“ forcible bodily process can increase the muscleman activity in your intestines, helping be active things along easier and faster, ” says Dr. Johal. exercise to ease stultification does n’t have to be drastic — it could be equally elementary as walking each day .

Set yourself up for success

Set apart time each day so you can take your clock in the toilet. Allow yourself enough meter to have a intestine bowel movement without distractions or feeling rushed. Plus, establishing a routine may help .
“ Our lives can get busy, particularly if you feel like you ‘re in a race to get to work in the morning, but it ‘s crucial to not ignore the urge to have a intestine drift, ” says Dr. Johal .
Putting some concenter on the position of your body during a intestine drift can make a difference, besides .
“ Some people find that placing a small stepstool under their feet while sitting on the toilet makes intestine movements easier — this position can help you flex your hips and place your pelvis in a more natural chunky position, ” says Dr. Johal .
If none of these changes help unblock you, adding processed or synthetic fiber to your daily diet, or taking a stool softener, a rectal glycerol suppository or laxatives can help .
“ As always, if you have any questions or concerns, call your doctor, ” says Dr. Johal. “ They can help you determine what treatments might work well for you. ”

Next steps:

7 foods that might make you “ go ”
colon cleanse : What is it and do you need one ?
Meet Amitpal Johal, MD
Learn more about GI worry at Geisinger

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Category : Health

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