Constipation is a condition in which you can not pass stool. We all have different bowel movements. Some people pass stool daily. While some people do that every second day. But not passing them for more than three to five days can be problematic.
With constipation, your stool becomes hard and dry, which makes it difficult to pass. Sometimes, you may need to strain quite hard to poop.
Constipation can occur due to various reasons. Sometimes, your lifestyle can be the cause. The other time it can be due to your poor eating habits or medicines. Therefore, you need to check where you are wrong. Along with that, incorporating some habits in your life can also help make a difference. If you have a long-term complaint of constipation, you must visit the healthcare provider. To get an expert opinion, you can consult a General Physician in Lahore.
Here in this article, we will tell you tips to relieve constipation. However, if your healthcare provider has prescribed medicines for it, you must take them on time. These tips are not a substitute for medications. Therefore you need to take them. These tips can help ease bowel movements.
Incorporate Fibre Into Your Diet
Fiber can be a savior in constipation. When you can not pass stool, go for a fiber supplement. It has incredible benefits for your health. Fiber adds bulk that helps pass stool well. Moreover, it has water-retaining properties that do not let it become dry, hence preventing constipation.
You can get fiber over the counter. And do not need a prescription for it. However, make sure you consume it in moderation.
The amount of fiber you need may differ from person to person and its severity. If you have light constipation, you may need to intake fiber after two to three days. But if it is severe, you may need to take it once daily or twice. Therefore no exact amount of fiber can be predicted to treat constipation. According to experts, it takes around 12 hours to show its effect. Therefore you need to take it beforehand and do not wait for the time when constipation occurs.
Along with fiber supplements, there are various other sources of natural fiber. You can consume it through foods such as:
- Whole-wheat pasta
- Barley
- Chickpeas
- Chia seeds
- Avocado
- Oatmeal
- Whole grain bread
- Prunes
- Lentils and split peas
- Blackberries
- Raspberries
- Pears
Drink Plenty Of Water
When you drink less water, your body even absorbs the water from your feces which makes it hard in consistency and difficult to pass, leading to constipation. Therefore when you drink water, your stool becomes soft and easy to pass. Hence constipation does not occur. Therefore make a habit of drinking at least eight to ten glasses of water in a day.
Take Laxatives
Laxatives are medicines that help pass stool. They are available over the counter, so you can get them easily. However, do not over consume them. Take them as your physician has directed. You may need it sometimes when constipation lasts for a long time.
Exercise
Daily exercise can help prevent constipation. It happens because when you do physical activity, your stomach muscles move and help in the food movement. Therefore it helps prevent constipation. Along with that, having a regular eating and sleeping pattern can help normalize your bowel movements.
Drink Coffee
According to research, drinking coffee can help stimulate your gastrointestinal muscles, which helps prevent constipation. Therefore if you have chronic constipation, drink a cup of coffee daily. It will help prevent it.
The Bottom Line
Constipation can become bothersome and dangerous if you do not pass stool for a long time. For constipation relief, you must visit a healthcare provider. To get an expert opinion, consult a General Physicians at Saifee Hospital.