Ways to poop if you have constipation (Relief from constipation)

Constipation is a very common problem that affects millions of people of every age. It can be uncomfortable and very painful. It makes you feel bloated and sluggish. If you are the one who is struggling with constipation then you are not alone because there are Millions of people with you. In this blog, we will explore various ways that help you to give relief from constipation. These are the best ways to poop if you have constipation.

What is constipation

constipation occurs when you have difficulty in passing stools. Typically healthy bowel movement schedules range from three times a day to three times a week. If you are going less frequently and struggling to pass stools, you might be constipated.

Symptoms of constipation

There are several symptoms of constipation that give you difficulty in passing stool. If you have these symptoms then there is a high possibility of constipation in you. The common symptoms of conservation include

• Hard or lumpy stools
• Straining during Bowel movement
• Bloating
• Abdominal pain and discomfort
• A feeling that you have not completely emptied your bowel

Causes of Constipation

There are several causes of constipation. If you overcome these causes then there is a high chance that you get relief from the constipation earlier. The main and most important causes of constipation are described below:

Diet: If you take a diet that is low in fiber and high in processed food then there is a high chance that you have constipation.
Lack of Exercise: Exercise plays a very important role in maintaining our physique and keeping us healthy. If we do not exercise enough then there is a high chance of constipation because when we do not exercise the food we eat is not digested completely and hence leads to constipation.

Dehydration: Dehydration is also the main cause of constipation. If we do not drink enough water then we will not get relief from constipation. If you are not drinking enough water then it makes your stool hard and difficult to pass. So we must take care of how much water we drink every day to get relief from constipation.
Medication: There are several medicines such as painkillers that can cause constipation.

Natural ways to get relief from Constipation

If you have constipation and you want to get relief from constipation There are some natural and effective ways that help you to get relief from constipation.

1. Increase your fiber intake

Fiber is the best way that helps your stool pass easily. If you increase the intake of fiber in your diet then it will help you to get relief from constipation. Fiber will help you a lot in passing stool easily through intestines. Fiber is mostly of two types: soluble and insoluble. Both of them are very important for regular bowel movement.

Soluble fiber: Fiber in oats, apple, citrus fruits and beams are soluble fibers. It has the ability to absorb water and forms are gel-like consistency which softens the stool and gives you relief from constipation.

Insoluble fiber: Please fibers are found in whole grains, nuts, and vegetables and have the ability to add bulk to the stool and help it to move through the digestive tract easily.

You must try to add fiber in your diet to get relief from constipation. Now, i will give you some great options of things to add in your diet which have a high quantity of fiber in it.

• Whole grains (Brown rice, whole wheat bread, oatmeal)
• Fruits (berries, apples, pears, bananas)
• Vegetables (Broccoli, Carrots, Spinach)
• Legumes (Beans and Lentils)

2. Stay Hydrated

Drinking enough water is a great way to get relief from constipation. Water is very important in preventing constipation. Water has the ability to soften your stool and make it easier to pass. Must try to drink at least eight glasses of water every day. You can also include fluids in your diet to fulfill the quantity of water in your body. Avoid caffeine and alcohol, as these are the source of dehydration.

3. Exercise Regularly

Physical activities are also very helpful in getting relief from constipation. Must try to do at least 30 minutes of exercise everyday so that you get relief from constipation. Physical activities help promote regular bowel movement. Spices like walking, jogging, swimming and yoga can be very very special for getting release from constipation.

4. Establish a routine

Try to go to the bathroom at the same time every day, most probably after a meal. This activity helps to train your body to have regular bowel movement. Give enough time to yourself to go to the bathroom comfortably.

5. Don’t Ignore the Urge

When you feel the urge to have a bowel movement don’t ignore it and go to the bathroom immediately. If you hold it, it becomes harder and makes the constipation worse. Try to go to the bathroom as you feel the need to get relief from constipation.

6. Massage your Abdomen

Gently massaging your abdomen in a clockwise direction can help you to stimulate bowel movement and hence get you relief from constipation.

7. Try a warm bath

Warm bath can help you to relax your muscles and give you relief from constipation.

Conclusion

Constipation can be uncomfortable and frustrating, but there are many ways to get relief from constipation. You must try these natural home remedies to get relief from constipation.
Remember, if you are experiencing severe constipation, It’s important to seek medical advice. Consult your doctor for check up if you have severe constipation.
If you make small changes in your diet then you are able to live a happy and healthy life.