KOMPAS.com – Constipation or constipation is a health problem that is often experienced by many people.
Launch WebMD, there are many things that can be causes of constipation.
Some people may experience constipation because of the foods they eat or avoid, lifestyle choices, medications they take, or a medical condition.
Also read: 14 Food Launcher CHAPTER to Overcome Constipation
Meanwhile, for many people, the cause of chronic constipation is not known with certainty.
This condition is known as chronic idiopathic constipation.
The following are some signs or constipation symptoms to be known:
- Defecate (CHAPTER) less than three times per week
- Hard, dry, or lumpy stools
- Difficulty or pain during bowel movements
- The feeling that not all stool has passed after defecating
- Bloated stomach
- Becomes feeling the need for help emptying the bowels, such as pressing on the stomach or using fingers to remove stool from the anus
Constipation can have a serious negative impact on quality of life, as well as physical and mental health.
Fortunately, there are many ways you can help relieve constipation.
Here are a few how to deal with constipation naturally and with the help of available drugs:
1. Drink more water
A person with constipation should try to drink more water.
Also read: 9 Dangers of Not Drinking 8 Glasses of Water a Day
Launch Medical News Today, regular dehydration can make a person experience constipation.
To prevent this, it is important to drink enough water and stay hydrated.
2. Eat more fiber
To treat constipation, doctors often ask people to increase their dietary fiber intake.
The reason is, increasing the intake of fiber in food can facilitate digestion and make the texture of the stool denser, so that the stool is pushed out of the intestine more quickly.
On the other hand, people with constipation should avoid foods or drinks with a high gas content, such as milk, fatty foods, and certain vegetables (such as radishes and cabbage) so that the stomach does not feel bloated, which adds to the discomfort.
Also read: 9 Fruits Containing High Fiber
3. Get more exercise
Various studies have reported that exercise can help improve symptoms of constipation.
This is because exercise can increase the movement of muscles in the digestive tract or intestines.
Meanwhile, research has linked a sedentary lifestyle with an increased risk of constipation.
Therefore, some health experts recommend increasing exercise so that feces move.
Try moderate exercise, such as walking, swimming, biking, or jogging to see if it helps with constipation.
4. Eat probiotic foods
Probiotics can help prevent chronic constipation.
Probiotics are beneficial live bacteria that are naturally present in the intestines.
These bacteria include Bifidobacteria and Lactobacillus.
Also read: 9 Foods That Contain Probiotics to Improve Digestion
People can increase their levels of the presence of good bacteria by eating probiotic foods.
Some people with chronic constipation have an imbalance of bacteria in their intestines.
Consuming more probiotic foods can help improve this balance and prevent constipation.
A 2019 study found that taking probiotics for 2 weeks can help treat constipation, increase stool frequency, and stool consistency.
Foods that contain probiotics can also help treat constipation by producing short-chain fatty acids. This can increase bowel movements, making it easier to pass stools.
Also read: Digestion Process and Normal Time Required by the Body
Some foods that contain high probiotics, namely:
As an alternative, try a probiotic supplement.
Some studies have found that people begin to experience the benefits of this supplement after 4 weeks.
However, before taking supplements, you better consult your doctor first.
5. Eat prebiotic foods
Prebiotics are indigestible carbohydrate fibers.
Prebiotics include oligosaccharides and inulin.
Although dietary fiber reduces constipation by increasing stool consistency and bulk, prebiotics have their effect by improving digestive health.
Prebiotic fiber improves digestive health by nourishing the beneficial bacteria in the gut, which increase probiotics and improve the balance of gut bacteria.
In fact, some prebiotics can help increase the frequency of bowel movements, as well as make stools softer.
Also read: 13 Foods High in Vitamin A
Some foods that contain prebiotics include:
- garlic
- Red onion
- Banana
- Onion leaves
- Bean
6. Take laxative stimulants
Launch Health Line, laxative stimulants are designed to force bowel movements by compressing the intestines.
You can usually get these stimulants without a prescription at your local pharmacy.
Some popular options for laxative stimulants include:
- Bisacodyl (Dulcolax, Ducodyl, Correctol)
- Senna-sennosides (Senokot)
Also read: 9 Ways to Maintain a Healthy Digestive System Naturally
7. Take osmotics
Osmotic laxatives work a little differently than stimulant laxatives.
This laxative is designed to help move fluids through the colon.
Some examples of osmotic laxatives include:
- Magnesium hydroxide (Phillips Magnesia’s Milk)
- Polyethylene glycol (MiraLAX)
- Magnesium citrate
- Laktulosa (Kristalose)
With a doctor’s prescription, you can get a higher strength polyethylene glycol, also called PEG (Golytely, Nulytely).
8. Try lubricating laxatives
Lubricating laxatives such as mineral oil can add a slippery coating to your intestinal walls, allowing feces to move through the colon and out of the body more easily when constipated.
Drink mineral oil no more than two hours after your dinner.
Wait for the result in 6-8 hours after that.
Also read: 7 Uric Acid Drugs to Overcome Pain and Lower Uric Acid Levels
9. Use a stool softener
One common cause constipation is dehydration, which can cause hard stools.
Using a stool softener, such as docusate sodium (Colace) or docusate calcium (Surfak), can moisten the stool by drawing water from your intestines.
This allows feces to pass out of the body more easily.
10. Try an enema
There are several types of enemas you can try.
An enema is a term used for bowel cleansing that is commonly performed by draining fluid into the large intestine through the anus.
Also read: 9 Types of Digestive Disorders and How to Treat Them
Enemas work by softening the stool sufficiently to produce bowel movements.
Several types of enemas are common, including sodium phosphate (Fleet) and plain water enemas.
However, you can not do an enema indiscriminately so as not to cause other problems.
Learn about the proper way to do an enema.
11. Try suppositories
Rectal suppositories can also help promote bowel movements by softening the stool.
Try glycerin or bisacodyl suppositories, which you may be able to find at your nearest pharmacy.
12. Try to defecate in a squatting position, not sitting
If you are constipated, squatting will straighten the corners of your intestines and make your stool pass faster.
Please note, when doing this, never try to force the stool out because it can worsen constipation, not cure it.
You are putting yourself at risk for hemorrhoids or lumps in the rectal tissue, also known as rectal prolapse.
If your constipation lasts for more than a week and doesn’t respond to tried treatments, it’s time to see a doctor to rule out a serious cause.
In addition, see a doctor immediately if your constipation is accompanied by dizziness, fatigue, cramps, or seizures.
Also read: Digestive System: Functions, Organs, and How to Keep You Healthy
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