Constipation can make you feel uncomfortable, painful, and even cause gastrointestinal obstruction if left unchecked. If you can't have a bowel movement for several days, some of the following methods may be of use to you. The treatments that are most beneficial for constipation may vary according to how long and how often you experience it, as well as other factors such as time, stress, and bowel obstruction.
Step
Method 1 of 4: Taking Steps Based on Severity
Overcoming Constipation that Lasts for Two Days or More
Step 1. Make an Epsom salt solution
The use of Epsom salt as a short-term laxative is authorized by the FDA (US Food and Drug Administration). If you have one at home, you can mix 1-2 teaspoons of Epsom salt with 250 ml of water (or read the instructions on the product packaging to determine how much Epsom salt you should use), then drink it. This method should encourage you to have a bowel movement within 30 minutes to 6 hours.
You can also soak in Epsom salt solution to help relieve constipation. Fill a tub with warm water and pour about a cup of Epsom salt into it. Your body will absorb the magnesium content in Epsom salt through the skin
Step 2. Use an osmotic laxative
Osmotic laxatives work by increasing the flow of fluid through the colon. However, keep in mind that long-term use of laxatives can cause negative side effects. The use of laxatives can cause electrolyte imbalances that can lead to abnormal heart rhythms, confusion, weakness, and seizures. Long-term use of laxatives can also cause dependence, thereby reducing gastrointestinal function. Some examples of osmotic laxatives include:
- Magnesium hydroxide.
- Magnesium Citrate.
- Lactulose.
- Polyethylene glycol.
Step 3. Try a stimulant laxative
If your constipation is severe, you may need to use a laxative to relieve it quickly. There are a variety of laxatives available in pharmacies. Stimulant laxatives work by helping to improve fluid flow through the colon. Some examples of stimulant laxatives include:
- Dulcolax
- Senokot
- Purge
- Correctol
Step 4. Use the enema
Enema with sodium phosphate is one way to relieve constipation that appears occasionally. In this procedure, you must insert the tip of the enema into your rectum and squeeze the bottle so that the liquid enters the rectum. You must maintain this position for 5 minutes. After that, you will feel the need to have a bowel movement.
These enemas are available at most department stores and pharmacies
Step 5. Call the doctor
Severe constipation can lead to impaction and serious problems. If you can't have a bowel movement for 3 days or more, and your treatments don't help, call your doctor for advice. Your doctor may recommend using over-the-counter laxatives, ask you to see a clinic, or give other suggestions to help you pass stool. Doctors will generally recommend prescription medications if over-the-counter laxatives prove ineffective.
Overcome Constipation That Lasts for Less Than Two Days
Step 1. Drink a cup of tea or warm lemon water
Warm liquids are a powerful way to stimulate the digestive tract and at the same time meet the body's fluid needs. When you start experiencing constipation, drink a cup of warm herbal tea, such as peppermint or chamomile tea, or a solution of one teaspoon of lemon juice in a cup of warm water.
Drink slowly and wait if this method can help smooth bowel movements. You may feel like you have to poop while you finish your drink, but you may also have to wait longer
Step 2. Eat prunes or drink plum juice
Prunes are known to stimulate bowel movements. If you have prunes or plum juice at home, try consuming them to stimulate bowel movements.
Do not eat this fruit too much, just a few fruits or just a cup of juice
Step 3. Take a walk
Light exercise is also very effective for stimulating the digestive tract. If you rarely move, try taking a walk around the house to stimulate bowel movements.
Even if constipation makes you uncomfortable, don't just sit or lie down. Get out and move every day. Walking or running every day can help relieve constipation
Step 4. Try using a baking soda solution
A solution of baking soda in water may also relieve constipation. Mix one teaspoon of baking soda in cup of water to drink. This treatment can also help relieve bloating or abdominal pain that accompanies constipation.
Keep in mind that the sodium content in baking soda is quite high. So, this treatment is not suitable for those on a low sodium diet
Step 5. Use a stool softener
This mild laxative you should drink. Stool-softening laxatives are great medications to use in the early stages of constipation. Stool softening laxatives, such as Docusate, work by increasing the amount of water absorbed by the stool, making it softer and easier to pass.
- Follow the instructions for use on the medicine package. Generally, this drug only needs to be taken once before going to bed at night.
- This drug is a good choice when you are new to constipation because it is quite mild. Stool softening laxatives take a while to take effect, between 1-3 days.
- Do not use this medication for more than one week unless directed by your doctor.
Overcoming Constipation That Often Occurs
Step 1. Start the day by drinking a cup of warm lemon water
Drinking warm lemon water can be a very useful thing to start the day. You can drink warm lemon water any time of the day, but drinking it in the morning before eating anything else is great for digestive health.
- To make it, pour about a teaspoon of lemon juice into a cup of warm water (250 ml). Drink slowly.
- Drinking warm lemon water can soften stools and stimulate bowel movements. However, the effect may only be felt after a while.
- If you are often constipated, try starting each day with a cup of warm lemon water.
- If you don't have lemon juice at home, you can also drink a cup of tea, coffee, or warm water to help stimulate the digestive tract.
Step 2. Drink plenty of fluids
Dehydration can also trigger constipation. So, make sure to drink plenty of water and other fluids every day.
- Try to drink at least 8 glasses of water (250 ml) every day.
- You can also get liquids from soup stock, and fruits like watermelon, grapes, and apples.
- Don't drink too much caffeine or you'll get dehydrated, and as a result, constipation problems will get worse.
Step 3. Exercise regularly
Regular exercise is very important to increase gastrointestinal muscle activity. So, you should exercise if you are often constipated. Try to do cardio 5 days a week. For example, try walking, biking, or using an elliptical machine.
Step 4. Increase fiber intake
Lack of fiber intake can cause constipation. So, try to consume at least 18-30 g of fiber every day. High-fiber foods include fresh fruits and vegetables, as well as whole grains. Some great ways to increase fiber intake include:
- Eat a fiber-rich breakfast cereal.
- Eat whole wheat bread.
- Add legumes such as peas, chickpeas, or lentils to soups or salads.
- Eat fresh or dried fruit for dessert.
Step 5. Add fruits and vegetables to your diet
Try breakfast with fruit smoothies, lunch with salad, and dinner with green leafy vegetables such as broccoli, spinach, and sweet potatoes. Or, drink warm lemon water in the morning with carrots.
- If you are often constipated, try enjoying prunes as a snack. Prunes can increase the intake of dietary fiber so that it facilitates digestion.
- One clinical trial found that constipation in 70% of people relieved by consuming prunes.
Step 6. Take a fiber supplement
If you find it difficult to increase your intake of fiber in your diet, you can try taking supplements. These supplements are available at local pharmacies and convenience stores. In the short term, this supplement can be a great solution. However, in the long term, you should try to increase your fiber intake from fresh foods.
Step 7. Understand your body
You have to be able to understand and respond to your body. This means not delaying or holding back bowel movements. You may be constipated from holding your bowels. In this case, the stool will solidify making it difficult to pass.
- Travel or a change in routine can make you constipated. Try eating yogurt or prunes, and find a place near the toilet.
- Ask for an aisle seat on flights, or make frequent stops on road trips.
Step 8. Use the correct position
Sometimes it's hard to lift your knees above your hips to have a bowel movement. To fix this, try placing the soles of your feet on a short stool while you sit on the toilet. This will lift your knees above your hips and make it easier for you to defecate.
Step 9. Massage the abdomen
If constipation has been a long-term problem for you, abdominal massage may be helpful. This massage only takes about 10-20 minutes, and can be done in a standing, sitting, or lying position. This massage can help reduce the need for laxative use, as well as reduce gas in the stomach. However, this massage is not recommended for everyone. So, consult your doctor first.
Pregnant women should not undergo abdominal massage. Similarly, those who have a history of malignant gastrointestinal obstruction
Step 10. Make an appointment with the doctor
If all of the above methods have been tried, but you are still unable to pass stool, you may have a gastrointestinal obstruction. If constipation doesn't go away for several weeks, it's best to see a doctor to make sure you don't have a more serious illness. You should see your doctor immediately if you experience symptoms such as cramps, muscle stiffness, dizziness, or fatigue.
- You can also ask your doctor to provide biofeedback treatment. In this special treatment, you can learn how to relax and tighten the muscles in the pelvic area.
- Consult the medication you are using with your doctor. It is possible that these drugs cause constipation.
Overcoming Constipation that Occasionally Occurs
Step 1. Take notes to find out the cause of constipation
If you sometimes experience constipation, it may be helpful to pay attention to your diet and lifestyle for a few weeks to find out the cause. Some risk factors for constipation include dehydration, lack of fiber intake, infrequent movement, and the use of certain drugs such as narcotic pain relievers, sedatives, and high blood pressure drugs.
- Keep a record of everything you eat, drink, and medications you take. In addition, also record how much you exercise each day, along with related information such as stress levels and illness. Also note when you have been constipated during these 2-4 weeks.
- After monitoring your diet and lifestyle for a few weeks, look at your notes for foods, drinks, medications, or other factors that contribute to constipation. Then, use that information to change your lifestyle. For example, if your record shows that constipation occurs when you eat a lot of dairy products, try to limit your consumption of those products.
- If your records show a link between drug use and constipation, talk to your doctor about this. Do not stop using any medication without consulting your doctor first.
Step 2. Try to improve your diet
If you can't pinpoint the cause of your constipation, consider making small changes to your diet. This way, you can tell if the constipation has subsided. Some things you can try include:
- Increase water intake. Try filling a large bottle of water every morning, and try to finish it during the day. Next, fill the water again into the bottle and finish it at dinner time.
- Increase fiber intake from fresh foods, such as vegetables, fruit, and whole grains.
- Limit intake of junk food, fast food, and processed foods such as pastries, chips, and crackers.
- Take a daily fiber supplement such as psyllium husk, Metamucil, or FiberCon.
Step 3. Increase physical activity
Regular physical activity can help reduce constipation by increasing muscle activity in the colon. If you don't exercise regularly, or don't do the recommended 150 minutes/week of moderate-intensity physical activity, try to be more active. You can do this by:
- Take a 30-minute walk, or 10 minutes several times a day.
- Choose a car park that is far from the entrance of a convenience store, mall, or office.
- Get up from your seat and walk around during commercials while you watch TV.
Method 2 of 4: Troubleshooting Timing
Step 1. Determine the time to defecate each day
Using the toilet at the same time every day can help regulate your digestive tract and make it easier for you to have a bowel movement. So, try to set a time to use the toilet each day, for example right after breakfast, and see how it affects your bowel habits.
Try to have a bowel movement in the morning if you can. Many people have easier bowel movements after eating cereal or drinking a cup of coffee in the morning
Step 2. Defecate when necessary
If you don't have a lot of time and have a hard time passing stools when you have time, try to defecate only when you feel the need to. You may be able to have a bowel movement quickly if you feel the need.
Don't wait until you feel like you're going to have a bowel movement. Go to the toilet immediately to take advantage of the urge to defecate
Method 3 of 4: Coping With Stress
Step 1. Take advantage of everyday relaxation techniques
If you feel that stress is causing you to become constipated, it may be helpful to take a few moments to calm yourself down. Try to spend at least 15 minutes each day and use relaxation techniques such as meditation, deep breathing, or progressive muscle relaxation.
Step 2. Create a relaxing atmosphere in the bathroom at home
A relaxed atmosphere can make it easier for you to defecate. Keep the bathroom clean and beautiful, such as by placing a good carpet as a toilet mat or installing decorative curtains.
To give your bathroom a fresh scent, try lighting a scented candle while you're using it, or putting in an air freshener, or some potpourri
Method 4 of 4: Overcoming Distractions During Defecation
Step 1. Create an uninterrupted timeout
Close the bathroom door and make sure your family understands that closed bathrooms are not allowed by others. Don't let people pressure or annoy you.
- Try saying something like, "I'll be using the bathroom for 30 minutes. While I'm there, please don't disturb me."
- If someone knocks on the bathroom door while you're using it, answer, "I'll be out in 15 minutes. Please don't knock on the door again."
