Eat Different Foods
Since constipation is caused by stool impacted in the lower intestine, the foods you eat can have a huge impact on your digestive health. In order to keep your digestion healthy, you’ll need to eat plenty of foods full of both soluble and insoluble fiber, like whole wheat bread, berries, beans and papayas. These foods not only help ease your digestion, they help to keep you feeling full longer. You’ll want to avoid foods that are full of simple sugars, like cookies.
Fried foods, like French fries and hot wings will also only add to your constipation problem.
Get More Exercise
When you exercise, your body sends more blood down to your intestines, allowing them to ease the stool from your body and out your rectum. You should aim for 20 minutes of exercise per day. Simple exercises like walking, jogging, hiking and yoga will all help ease your symptoms of constipation. Exercises like dancing can also help to aid in blood flow to the intestinal walls while aiding in stress relief—another way to ease the symptoms of constipation. You can do some simple floor exercises to help ease the pressure, too. Simply taking a small pillow (an airplane neck pillow will do) and placing it underneath your belly button as you lie face down on the floor will help. Rock your body back and forth in a side-to-side motion over the pillow until you feel your bowels starting to loosen.
Drink More Fluids
Drink more water. Dehydration is the number one cause of constipation. The less water in your stool, the more water your colon extracts from your stool, causing it to shrivel and become impacted in your body. The smaller your stool, the more difficulty your colon has of pushing your stool out your rectum. Drink at least eight glasses of water a day—preferably more if you’ve experienced constipation. If water doesn’t do the trick, try a drink high in electrolytes like a sports drink to help fight off dehydration. If you still aren’t able keep hydrated, seek medical attention.
Relax a Little
When you feel tense, all the muscles in your body tense up too—including the ones in your colon.
Simple changes in our routine can mess with our bodies’ internal clocks and processes. If you’re feeling stressed at work around the time you usually have a bowel movement, try to do something that relaxes your body and mind. It could be taking a break and reading some funny stories on the internet, doing a few gentle stretches, taking a walk around the block or listening to some relaxing music. No matter what helps you relax, just adding a few moments of relaxation to your day can help unclench your colon and keep your stool moving.
See a Doctor
If all else fails and you haven’t seen results after a few days, consult your doctor to see if he can prescribe a stronger cure. Sometimes people who experience constipation often develop chronic constipation and need to seek medical help. People who experience several bouts of constipation are also more prone to colon cancer, so you should begin colon cancer screenings after the age of 35 or as prescribed by your doctor.
Constipation is a normal part of life, but it doesn’t need to completely put your life to a halt. Try a few of these tips and wait a few days to see if you experience any relief. If you’re still feeling uncomfortable after a few days, contact your doctor. Though constipation is irritating and uncomfortable, the moment you’re able to pass a bowel movement will be one of joy and relief.