in

Constipated? Here’s What You Can Do to Unblock Yourself

It can be frustrating when you want to go to the toilet but your struggling to pass anything. The good news is you’re not alone. On average, between 2.8% and 30% of Australians have constipation every day.

There are things you can do to unblock yourself and get your life back to normal. However, it is important not to sit on the toilet straining, hoping to pass a stool. Doing this is likely to cause rectal prolapse or other issues.

It’s worth noting that constipation rarely causes any long-term issues. However, if you are regularly constipated over a long period you could experience piles, the collection of dry stools in the rectum, or bowel incontinence. In these cases, you need to see a specialist colorectal surgeon to rectify the issue.

Fortunately, there is an array of options to help you unblock yourself.

Laxatives

This is perhaps the most obvious solution. You can purchase laxatives over the counter and take them straight away. You should note that some laxatives encourage the intestines to contract and move your stools toward your rectum. Others will draw more water into the intestines, softening the stools and making them easier to pass. These are the preferred option but make sure you stay hydrated.

Drink More

If you’re taking laxatives you’re probably already thinking about how much water you’re drinking. The bottom line is you need to drink more. The best way to do this is to carry a water bottle with you at all times. This will encourage you to sip regularly and increase your water intake.

You should note that coffee is also a good laxative. It provides water for your intestines and can stimulate your body to help move the faeces through your body.

Go For A Walk

Everyone should be aiming to exercise for 150 minutes a week. You only need to do light exercise, enough to get your heart pumping faster. It offers an array of benefits, including improved health, less likelihood of contracting age-related diseases, and assisting with eliminating constipation.

You don’t need to launch off the couch and into a run. Pick an activity you enjoy, such as walking, and stride briskly around the block. It can loosen the stools and get your bowels working properly again.

Consider Diet

Fibre is an important part of your diet as it bulks stools while softening them. This increase the speed at which they move smoothly through your intestines and reduces the likelihood of constipation. All you have to do is increase your fibre intake by eating fibre-rich foods or taking a fibre supplement.

Create A Routine

You should never strain to pass a stool. However, even if you’re struggling with constipation, you can create a time when you visit the toilet every day. In a short period, this will become a habit and your body will be prepared to pass stools. In effect, you can train it to be regular and reduce the risk of constipation.

Written by Jayden Woods

Jayden is a guest post editor and part time contributor at Life Hack Solution.