What To Do When You're Constipated

2021-05-24

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Constipation is a common problem that can affect people of all ages. It occurs when stool becomes hard and dry, making it difficult to pass. While constipation can be a nuisance, it is usually not a serious medical condition. However, it can be uncomfortable and can lead to more severe health problems if left untreated.

There are many different things that can cause constipation, including:

Not drinking enough water Lack of exercise Eating a low-fiber diet Certain medications Medical conditions, such as diabetes and thyroid disease Pregnancy

If you are experiencing constipation, there are a number of things you can do to relieve your symptoms. The following tips may help you get things moving again:

what to do for constipation

Relieve constipation with these simple tips:

Drink more water
Eat high-fiber foods
Get regular exercise
Try over-the-counter laxatives
Establish a regular bathroom routine
Massage your abdomen
Try warm baths or compresses
Avoid straining during bowel movements
See a doctor if symptoms persist

With a little effort, you can find relief from constipation and get your bowels moving regularly again.

Drink more water

Water is essential for good health, and it can also help to relieve constipation. When you don't drink enough water, your stool can become hard and dry, making it difficult to pass. Aim to drink eight glasses of water per day, or more if you are exercising or sweating a lot.

Water softens stool: When you drink water, it helps to soften your stool, making it easier to pass.
Water helps to move stool through the colon: Water also helps to move stool through the colon by stimulating the muscles that line the colon.
Water prevents dehydration: Dehydration can make constipation worse, so it's important to stay hydrated by drinking plenty of water throughout the day.
Water helps to flush out toxins: Drinking water helps to flush out toxins from the body, which can also help to relieve constipation.

If you are struggling with constipation, try increasing your water intake. You may be surprised at how much it helps.

Eat high-fiber foods

Fiber is an important part of a healthy diet, and it can also help to relieve constipation. Fiber helps to bulk up stool and make it softer, making it easier to pass. Good sources of fiber include:

Fruits, such as berries, apples, and oranges
Vegetables, such as broccoli, cauliflower, and carrots
Whole grains, such as brown rice, quinoa, and oatmeal
Legumes, such as beans, lentils, and peas
Nuts and seeds
Popcorn

Aim to eat at least 25 grams of fiber per day. If you are not used to eating a lot of fiber, start slowly and increase your intake gradually to avoid gas and bloating.

In addition to eating high-fiber foods, you can also try taking a fiber supplement. Fiber supplements are available in capsule, tablet, and powder form. Talk to your doctor about which type of fiber supplement is right for you.

Eating a high-fiber diet can help to prevent constipation and keep your bowels moving regularly.

If you are struggling with constipation, try increasing your intake of high-fiber foods. You may be surprised at how much it helps.

Get regular exercise

Exercise is another important part of a healthy lifestyle, and it can also help to relieve constipation. Exercise helps to stimulate the muscles in the colon, which can help to move stool through the colon more easily. Exercise can also help to reduce stress, which can be a contributing factor to constipation.

Exercise stimulates the colon: When you exercise, the muscles in your colon contract and relax, which helps to move stool through the colon.
Exercise reduces stress: Stress can be a contributing factor to constipation. Exercise can help to reduce stress and improve your overall mood, which can help to relieve constipation.
Exercise helps to maintain a healthy weight: Being overweight or obese can increase your risk of constipation. Exercise can help you to maintain a healthy weight, which can help to reduce your risk of constipation.
Exercise improves overall health: Regular exercise is good for your overall health, and it can help to improve your digestion and regularity.

Aim for at least 30 minutes of moderate-intensity exercise most days of the week. If you are new to exercise, start slowly and gradually increase the amount of time you spend exercising.

Try over-the-counter laxatives

If you have tried other home remedies for constipation and they haven't worked, you may want to try an over-the-counter laxative. Laxatives work by increasing the amount of water in your stool, making it softer and easier to pass. There are two main types of over-the-counter laxatives: stimulant laxatives and bulk-forming laxatives.

Stimulant laxatives work by stimulating the muscles in your colon to contract, which helps to move stool through the colon more quickly. Stimulant laxatives include bisacodyl (Dulcolax), senna (Senokot), and castor oil. Stimulant laxatives should not be used for more than a week at a time.

Bulk-forming laxatives work by absorbing water and forming a gel-like substance in your stool, which helps to make it softer and easier to pass. Bulk-forming laxatives include psyllium (Metamucil), methylcellulose (Citrucel), and polycarbophil (FiberCon). Bulk-forming laxatives can take a few days to work, but they are generally safe to use for long periods of time.

Before taking an over-the-counter laxative, be sure to read the label carefully and follow the directions. Some laxatives can interact with other medications, so it's important to talk to your doctor or pharmacist before taking a laxative if you are taking any other medications.

Over-the-counter laxatives can be effective for relieving constipation, but they should not be used for more than a week at a time. If you are experiencing chronic constipation, talk to your doctor about other treatment options.

Establish a regular bathroom routine

One of the best ways to prevent and relieve constipation is to establish a regular bathroom routine. This means going to the bathroom at the same time each day, even if you don't feel the need to go. Over time, your body will learn to expect a bowel movement at that time each day, and it will become easier to go.

Choose a time that works for you: The best time to go to the bathroom is whenever you have the urge to go. However, if you are trying to establish a regular bathroom routine, it's best to choose a time that is convenient and that you can stick to most days of the week.
Create a relaxing environment: Make sure that your bathroom is a comfortable and relaxing place to be. This may mean playing some music, lighting a candle, or reading a book while you're on the toilet.
Don't rush yourself: Give yourself plenty of time to go to the bathroom. Don't feel like you have to hurry. Rushing can make it more difficult to have a bowel movement.
Be patient: It may take some time to establish a regular bathroom routine. Don't get discouraged if you don't see results immediately. Just keep at it and eventually, your body will learn to expect a bowel movement at that time each day.

Establishing a regular bathroom routine can help to prevent and relieve constipation. By going to the bathroom at the same time each day, you can train your body to have a bowel movement at that time each day.

Massage your abdomen

Abdominal massage can help to relieve constipation by stimulating the muscles in the colon and helping to move stool through the colon more easily. To massage your abdomen, follow these steps:

Lie on your back with your knees bent and your feet flat on the bed or floor.
Place your hands on your abdomen, just below your rib cage.
Use your fingertips to apply gentle pressure to your abdomen, moving in a circular motion.
Continue massaging your abdomen for 5-10 minutes, or until you feel the urge to have a bowel movement.

You can also try massaging your abdomen in the shower or bath. The warm water can help to relax your muscles and make the massage more effective.

Abdominal massage is a safe and effective way to relieve constipation. However, it is important to be gentle and to avoid using too much pressure. If you experience any pain or discomfort, stop the massage and talk to your doctor.

In addition to abdominal massage, there are a number of other things you can do to relieve constipation, such as drinking plenty of water, eating a high-fiber diet, and getting regular exercise.

Try warm baths or compresses

Applying heat to your abdomen can help to relax the muscles in your colon and make it easier to have a bowel movement. To try warm baths or compresses for constipation, follow these steps:

Warm bath: Fill a bathtub with warm water and soak in the bath for 10-15 minutes. You can add Epsom salt or essential oils to the bath water to help relax your muscles even more.
Warm compress: Soak a washcloth in warm water and apply it to your abdomen for 10-15 minutes. You can also use a heating pad on a low setting.

You can repeat these steps 2-3 times a day until you have a bowel movement.

Warm baths and compresses are a safe and effective way to relieve constipation. However, it is important to avoid using water that is too hot, as this can irritate your skin.

In addition to warm baths or compresses, there are a number of other things you can do to relieve constipation, such as drinking plenty of water, eating a high-fiber diet, and getting regular exercise.

Avoid straining during bowel movements

Straining during bowel movements can make constipation worse and can also lead to hemorrhoids. To avoid straining, follow these tips:

Relax your body: When you need to have a bowel movement, try to relax your body as much as possible. Take a few deep breaths and focus on letting go of any tension in your body.
Use a footstool: Placing your feet on a footstool or low bench can help to position your body in a more comfortable position for having a bowel movement.
Don't rush: Give yourself plenty of time to have a bowel movement. Don't feel like you have to hurry. Rushing can make it more difficult to have a bowel movement without straining.
See a doctor if necessary: If you are struggling to have a bowel movement without straining, talk to your doctor. There may be an underlying medical condition that is causing your constipation.

Avoiding straining during bowel movements is important for preventing and relieving constipation. By following these tips, you can make it easier to have a bowel movement without straining.

In addition to avoiding straining during bowel movements, there are a number of other things you can do to relieve constipation, such as drinking plenty of water, eating a high-fiber diet, and getting regular exercise.

See a doctor if symptoms persist

If you have tried home remedies for constipation and they haven't worked, or if you are experiencing severe constipation, you should see a doctor. Constipation can be a sign of an underlying medical condition, such as irritable bowel syndrome (IBS), Crohn's disease, or colon cancer. Your doctor can help to diagnose the cause of your constipation and recommend the best treatment.

Severe constipation: If you are unable to have a bowel movement for more than three days, or if you are experiencing severe pain, bloating, or nausea, you should see a doctor right away.
Blood in your stool: If you see blood in your stool, it is important to see a doctor right away. Blood in the stool can be a sign of a serious medical condition, such as colon cancer.
Weight loss: If you are experiencing unexplained weight loss, this could be a sign of an underlying medical condition, such as cancer or thyroid disease.
Other symptoms: If you are experiencing other symptoms along with constipation, such as fatigue, abdominal pain, or diarrhea, it is important to see a doctor to rule out any underlying medical conditions.

Seeing a doctor if your constipation symptoms persist is important for getting the proper diagnosis and treatment. Your doctor can help you to rule out any underlying medical conditions and recommend the best treatment for your constipation.

FAQ

If you have questions about constipation, here are some frequently asked questions and answers:

Question 1: What causes constipation?
Answer: Constipation can be caused by a variety of factors, including not drinking enough water, lack of exercise, eating a low-fiber diet, certain medications, medical conditions, and pregnancy.

Question 2: What are the symptoms of constipation?
Answer: Symptoms of constipation can include difficulty passing stool, hard and dry stool, abdominal pain, bloating, and nausea.

Question 3: How can I prevent constipation?
Answer: You can prevent constipation by drinking plenty of water, eating a high-fiber diet, getting regular exercise, and establishing a regular bathroom routine.

Question 4: What are some home remedies for constipation?
Answer: Some home remedies for constipation include drinking more water, eating high-fiber foods, getting regular exercise, trying over-the-counter laxatives, establishing a regular bathroom routine, massaging your abdomen, trying warm baths or compresses, and avoiding straining during bowel movements.

Question 5: When should I see a doctor for constipation?
Answer: You should see a doctor if your constipation symptoms persist for more than three days, if you are experiencing severe pain, bloating, or nausea, if you see blood in your stool, if you are experiencing unexplained weight loss, or if you are experiencing other symptoms along with constipation, such as fatigue, abdominal pain, or diarrhea.

Question 6: What are some tips for managing constipation?
Answer: Some tips for managing constipation include drinking plenty of water, eating a high-fiber diet, getting regular exercise, establishing a regular bathroom routine, and avoiding straining during bowel movements. If you are experiencing chronic constipation, talk to your doctor about other treatment options.

Question 7: What are the potential complications of constipation?
Answer: Potential complications of constipation include hemorrhoids, anal fissures, and impaction. In severe cases, constipation can lead to a condition called toxic megacolon, which can be life-threatening.

Closing Paragraph for FAQ: If you have any other questions about constipation, talk to your doctor.

In addition to the information provided in the FAQ, here are some additional tips for managing constipation:

Tips

Here are some additional tips for managing constipation:

Tip 1: Drink plenty of water.
Water helps to soften stool and make it easier to pass. Aim to drink eight glasses of water per day, or more if you are exercising or sweating a lot.

Tip 2: Eat a high-fiber diet.
Fiber helps to bulk up stool and make it softer, making it easier to pass. Good sources of fiber include fruits, vegetables, whole grains, legumes, nuts, and seeds.

Tip 3: Get regular exercise.
Exercise helps to stimulate the muscles in the colon, which can help to move stool through the colon more easily. Aim for at least 30 minutes of moderate-intensity exercise most days of the week.

Tip 4: Establish a regular bathroom routine.
Going to the bathroom at the same time each day, even if you don't feel the need to go, can help to train your body to have a bowel movement at that time each day.

Tip 5: Avoid straining during bowel movements.
Straining during bowel movements can make constipation worse and can also lead to hemorrhoids. If you are having difficulty passing stool, try using a stool softener or laxative.

Closing Paragraph for Tips: If you are experiencing chronic constipation, talk to your doctor about other treatment options.

Constipation is a common problem, but it can be managed with lifestyle changes and home remedies. If you are experiencing chronic constipation, talk to your doctor about other treatment options.

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