Doctors share good tips to quickly cure constipation at home
A person is considered constipated when they have fewer than three bowel movements a week, according to Dr. Jean Fox, a gastroenterologist at the Mayo Clinic (USA).
Constipation is extremely uncomfortable, but you can treat it quickly at home by trying one of these tips from the doctors. Women’s Health.
Eat foods with fiber or take a fiber supplement
Dr. Christine Lee, a gastroenterologist at the Cleveland Clinic, says fiber-rich foods with high water content help retain more water in the colon, which in turn helps prevent constipation.
Constipation is extremely uncomfortable
Daily supplementation of 6-9 grams of fiber from psyllium seeds also has the same effect.
Drink coffee, preferably hot coffee
Dr. Lee said, the heat from the coffee can promote bowel function, especially coffee and high caffeine content can stimulate colon peristalsis, Dr. Lee said, according to Dr. Lee. Women’s Health.
Dr. Lee said, walking, jogging and cycling can both increase metabolism, which in turn increases bowel movements. If you can’t move, short, frequent exercises are still helpful.
Try perineal massage
There is a technique of massaging the perineum – the anal part, which is also effective.
According to a study published in the medical journal Journal of General Internal Medicinecontinuous rubbing on the perineal area can help relieve constipation because there are acupoints in that area, according to Women’s Health.
In the study, people who massaged this area to promote bowel movements had significant improvements in bowel function. In addition, 82% of the participants said they would continue to use this method to treat constipation.
Try a laxative
Dr. Lee says laxatives, in low doses, can help prevent constipation. But it should be noted that the body can “refute” to the drug.
Try squatting while going to the toilet
Peyton Berookim, director of the Southern California Institute of Gastroenterology Los Angeles (USA), said that you can mimic the squatting position when sitting on the toilet by placing a stool under your feet to raise your knees.
Squatting relaxes the muscles in the pelvic area, while elevating the colon makes it easier to clear the bowels. The closer to a full squat, the easier it is to “walk,” he says.
Moderate pressure and massaging the abdomen in a clockwise direction can help move the bowels, says Dr. Berookim. Abdominal massage has been shown to improve the condition constipation.
Rubbing your belly in this shape can quickly relieve constipation
Press moderately along the horseshoe shape of the colon in the right quadrant. Continue moving up the rib cage, across the stomach and below the ribs to the left quadrant, this is the point where stools come out. Women’s Health.
Drink enough water
“One of the most common causes of constipation is dehydration,” says Dr. Berookim. “When the body lacks water, it compensates by drawing water from the large intestine, making stools hard.”
Take magnesium supplements
Fox says, magnesium supplements (400-800 mg daily) are safe for constipation in patients with normal kidney function. It will act as an osmotic laxative, drawing water into the intestines to soften stools and increase bowel movements.
Beans, green vegetables, milk, nuts and whole grains are also low in magnesium.
Some foods are especially laxative
“Beets are high in fiber, but also sucrose,” says Dr. Fox. Also acts as a laxative.
A recent study published by the University of Michigan (USA) shows that consuming 2 kiwis per day also brings results.
You can combine kiwi with breakfast on most days, then cook with beets every week and supplement with magnesium before bed if needed, according to Women’s Health.
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