Constipation occurs when a person is having difficulties to empty their bowel and it can be uncomfortable. If so, you don’t need to worry, because there are various ways to cure constipation that you can do at home.
Thus, discomfort due to constipation can be resolved immediately. Difficulty defecating or constipation is one of the common complaints or digestive problems.
The causes of constipation can vary, from unhealthy eating patterns (lack of fiber intake), not drinking enough water, rarely moving or exercising, until the habit of holding back bowel movements.
Causes of Poor Defecation
Basically, bowel movements are not smooth because the stool passes through the colon more slowly than usual. This can be caused by certain types of food or conditions that make bowel movements slow.
The slower the stool moves through the large intestine, the more water from the stool is absorbed by the large intestine, making the stool dry, hard and difficult to pass. Non-fluent defecation can occur due to several factors, including: Lifestyle and food menu.
1. Daily Consumption & Lack of Exercise
Poor diet and an inactive lifestyle are the most common causes of non-fluent bowel movements. Lack of exercise and eating too much fast food can interfere with your digestive health. The types of food you eat on a daily basis can greatly affect your bowel pattern.
Too much consumption of dairy products, caffeinated drinks, drinks with high alcohol content (≥ 15%), and foods high in fat and sugar can make bowel movements not smooth. In addition, the lack of consumption of fibrous foods, such as fruits, vegetables, and whole grains and the lack of water intake every day can also trigger unsustainable bowel movements.
Not having a smooth bowel movement can also be caused by a side effect of the drugs you are taking. There are several drugs that can cause you to become constipated, such as diuretics, antacids, antidepressants, anticonvulsants, antihypertensive, and iron supplements.
In addition, overuse of bowel-releasing drugs can also affect bowel patterns. If you take a drug and feel that your bowel movements are not smooth or unusual, consult your doctor immediately. Certain health conditions Poor bowel movements can also be a symptom of an illness.
Irritable bowel syndrome (IBS) is one of the most common causes of irregular bowel movements. Other health problems such as stroke, colon cancer, stress, Parkinson’s disease, spinal cord injury, hypothyroidism, diabetes, and lupus can also cause sufferers to have unsuitable bowel movements.
If you often experience complaints of constipation, you might try some of the following ways to deal with constipation.
How to Cure Constipation at Home
Here are some ways to treat constipation naturally at home:
1. Increase The Fiber Intake
Increasing the intake of fiber in the food you consume can facilitate digestion and make the stool texture denser, so that the stool is pushed out of the intestines more quickly.
Some fibrous food choices that are good for consumption to treat constipation are fruits, vegetables, nuts, and seeds.
Also, avoid foods or drinks with a high gas content, such as milk, soft drinks, fatty foods, and certain vegetables such as radishes and cabbage, so that your stomach doesn’t feel bloated.
2. Drink More Water
Lack of drinking water can make the dirt in the digestive tract harden, making it difficult to remove when defecating. To deal with constipation, you can drink plain water or mineral water at least 8 glasses per day.
In addition to dealing with constipation, drinking enough water can also keep you from dehydration. The need for water in the body can be measured by looking at the color of urine.
If your urine is dark yellow, this is a sign that you are still lacking fluids. You can drink more or more water if you are still short of fluids or if you still have difficulty passing stools.
3. Increase Physical activity Frequency & Stress Management
Stress can sometimes make the colon muscles tense, resulting in reduced movement and slower passage of stool in the intestine. This causes more water to be absorbed and the stool to become harder.
Therefore, stress can lead to defecation that is not smooth or even make it worse, especially if there is a previous IBS condition. To control stress, you can do various positive activities such as meditation, hobbies, or sports.
Read Also: 15 Effective Ways to Relieve Stress
In addition, exercise or physical exercise can increase muscle movement in the digestive tract or intestines. Therefore, you can exercise regularly, for example by walking around the yard of your house for 15-30 minutes every day to improve digestion and cure the constipation.
4. Avoid the Habit of Holding Back Bowel Movements
Holding back a bowel movement is not only uncomfortable, it can also trigger or worsen constipation. Therefore, if you feel like having a bowel movement, you should go to the toilet immediately.
Give yourself sufficient time to defecate. Avoid rushing or procrastinating when you want to defecate. Forming this habit can help facilitate bowel movements.
5. Using Epsom Salt
Epsom salt is known as it function to be used to treat constipation. The magnesium sulfate content in Epsom salt dissolved in water can treat short-term constipation.
You can dissolve about 3-5 teaspoons of English salt in 250 ml of warm water, then mix well and drink. For children aged 6-12 years, dissolve 2 teaspoons in warm drinking water.
However, this method is not effective for long-term treatment and we will not recommend you to use it for children under 6 years of age.
Apart from drink, Epsom salt can also be used for bathing. To do this, mix 350 Epsom salts in a bathtub or bathtub filled with warm water, then soak.
During the bath, the mineral content in Epsom salt water can penetrate your body, improve your digestion, and cure your constipation.
6. Using Olive Oil
Olive oil can make stools softer, making bowel movements easier. You can mix one tablespoon of extra virgin olive oil in a glass of lemon juice and drink it.
Also, olive oil can be used as a salad mixture. However, keep in mind that olive oil should not be used to treat long-term constipation.
7. Drink Coffee or Tea
The caffeine content in coffee, tea, and dark chocolate can stimulate the muscles in the digestive system to contract. This effect allows caffeine to improve digestion and stimulate you to have a bowel movement.
However, you are not advised to consume excessive caffeine. This is because caffeine also triggers more and more frequent urination, leading to dehydration.
You just need to drink one glass of caffeinated drinks per day and balance it by drinking more water to maintain your body fluid intake every day.
8. Consumption of Sweet Potatoes
One of the ingredients that are not difficult to find to facilitate defecation is sweet potatoes.
In one sweet potato there is a weight of 114 grams, 3.8 grams of fiber which is enough to meet your daily intake of 15 percent.
In addition to the natural methods to cure constipation above, you can also use over-the-counter laxatives or bowel release drugs. However, it is important to always read the packaging label first to find out the correct dosage and how to take it.
If the constipation has been going on for a long time or if the methods above do not work in dealing with the complaints of constipation that you are experiencing, you should consult a doctor so that proper treatment can be given.
Unfortunately with constipation comes another problem – piles. They can develop due to extra strain needed to push the stool out. This condition can be very painful, however, this can easily be treated with an over the counter medication in form of a cream or an ointment