How to Relieve Constipation?
What is Constipation?
Constipation is a very common problem that can happen to anyone, no matter what age they are. Most of the time dietary and lifestyle adjustments can cure it.
Constipation is most likely the cause if:
- You haven't had regular bowel movements at least three times in the past week.
- Your poo is typically dry, lumpy, or hard, and you strain or find it difficult to pass.
- You feel bloated or ill, have a stomach-ache, or have both.
What causes constipation?
Adult constipation can have a variety of causes. There may not always be an evident cause. The most frequent causes of constipation include:
- Consuming insufficient amounts of fibre, which is present in fruits, vegetables, and cereals.
- Processed foods.
- Not enough fluids consumed.
- Spending too much time lying down or sitting without moving about.
- Being inactive and not working out.
- Frequently putting off the need to use the loo.
- Modifying your diet or daily schedule.
- An adverse effect of medication.
- Stress, worry, or sadness.
- Additionally, during pregnancy and for six weeks after giving birth, you might have trouble going to the bathroom.
- Rarely, a medical condition may be the root of constipation.
How to treat and prevent constipation on your own:
You can manage constipation by changing your diet and making alterations to your lifestyle. A change can become apparent in a few days. A few weeks may pass be-fore your symptoms start getting better. When you're pregnant, it's okay to try these straightforward techniques.
Avoid consuming alcohol and consume lots of water. Add some wheat bran cereals, oats, or linseed to your diet to boost the amount of fibre in it.
Make your bathroom habits better.
Maintain a regular schedule, go to the toilet frequently, and leave plenty of time. If you feel like you need to go to the bathroom, don't wait. Try putting your feet up on a low stool while using the restroom to help with pooing. Try to get your knees higher than your hips if you can.
Increase your physical activity.
Go for a daily run or walk. This can help you poo more times a day.
Consult a pharmacist for guidance.
If diet and lifestyle changes are ineffective, talk to your local pharmacist for a constipation cure. They may offer advice on a suitable laxative.
You can have bowel movements more often when you take these medications. Most strong laxatives will begin to work within three days. Do not use them for a long time. If your symptoms continue, go see your GP.