How can you get rid of constipation fast?
Constipation is no joke. It can make you feel bloated, uncomfortable, and even downright miserable. If you’re looking for relief from this “log jam,” look no further! In this article, we’ll cover some easy and quick ways to get things moving again.
First Things First: What’s the Deal with Constipation?
In order to understand how to relieve constipation quickly, it’s important to know what causes it. Constipation occurs when your bowel movements are infrequent or difficult. There are a lot of reasons why this might happen:
- Not drinking enough water
- Eating too much dairy
- Ignoring the urge to go
- Taking certain medications (such as antacids or painkillers)
- Stressing out
Now that you know what’s causing your constipation issues, let’s talk about how to fix them!
Drink Lots of Water
Staying hydrated is key when it comes to maintaining good digestion habits. Drinking plenty of water throughout the day will help soften your stool and make it easier for things to move through your system.
Eat Plenty Of Fiber
Fiber plays an essential role in keeping our digestive systems healthy by adding bulk and promoting regularity within our gut transit time^1 . Aim for around 25g per day – found naturally in vegetables and whole grains like brown rice^2 .
Check Out These High-Fiber Foods:
| Food | Fiber Content |
|---|---|
| Strawberries | 3g per cup |
| Brown Rice | 3g per cup |
| Chickpeas | 12g per cup |
| Sweet Potatoes | 4 g each |
When increasing in fiber be sure do so slowly otherwise problems like bloating could occur
Try a Natural Laxative
If all else fails – consider using a natural laxative.
Herbs like psyllium husk -an insoluble fibre supplement- are great at binding water to the stool, making it easier for them to pass through you while a drink containing senna^3 can help stimulate bowel movements within 12 hours.
Just be aware that taking laxative medication not prescribed by a physician comes with its own risks and affects people differently
Avoid Certain Foods
Certain foods can make constipation worse or even cause it in the first place. If you’re struggling with constipation, try avoiding:
- Dairy products: Many dairy products can slow down digestion
- Processed foods: Processed foods often lack fiber and nutrients
- Foods high in fat: High-fat foods slow digestion
Reducing intake of these types of food may see an improvement in your symptoms
Don’t Hold It In
One common reason for constipation is holding it when nature calls. Ignoring the urge can lead to harder stools which could lead to more straining
Remember,” waste not, want not.”
Exercise Regularly
Believe it or not? Exercise has many health benefits beyond physically emanating from us calories burnt off on cardio machines! Incorporating strengthening exercise at least three times per week alongside gentle cardio leading up around five days each week should improve overall bowel regularity genuinely beyond what traditional “medicine” admits^4 .
Try These Easy Exercises To Get Things Moving:
- Squats– While sitting on toilet gently press down as if pushing movement then release relaxation slightly.
- Lower Abdominal Workout – Hand-to-Knee Pull-ins followed by straight leg raises lying done before sleep improves digestive function.
- Hip Bridge – Lying flat stomach facing up bend legs reduce backside lifting hips until upper body aligned too lower-body hold.
These exercises will put some force onto your bowels without being excessive and create enough dynamic motion, prompting natural indigestion operations.
Conclusion
Maintaining good digestion habits is essential for overall health, and constipation can be a real pain in the backside. However, there are plenty of things you can do to relieve it quickly – from drinking more water to exercising regularly. It’s important to remember that prevention is always better than cure so implement regular exercise then walk or cycle instead of taking ai- conditioned vehicle Get enough sleep and try natural methods first before considering medication^5.
Now go forth knowing with these funny little tips in mind you will never have “consti” problems ever again!
Enjoy your newfound freedom smooth movements life has to offer!
[5] :https://theconversation.com/how-to-prevent-and-manage-constipation-the-natural-way-109530