Constipation may just be one illness we all are afraid of and don’t wish to experience. Constipation mostly occurs as a result of inadequate water or fibre to the body system to properly digest food. Everyone does go through this from time to time and when it happens, you just want it to go away. Basic lifestyle and diet changes can help deal with it in the long run but in the meantime, here’s how you can quickly relieve constipation:
• First, take more fluids (water and non-caffeinated beverages). Increase your water intake. This would help to move up your bowels and put an end to the “struggle”. Also stay away from anything that causes dehydration as your body doesn’t need that right now. It will also help to consume fibre for example beans. Fruits, leafy vegetables are a super choice.
• Try some gentle exercise like walking. Walk around more often. Sometimes, a sedentary lifestyle can be responsible for lacking proper movement of bowels. Moving in your body can help in moving your bowels also.
• When you sit on the bathroom throne, support your feet with a small stool or some sort of elevation. What this does for you is it helps place your pelvis in the best and normal position for having a bowel movement (squatting position: where your feet are lifted and not touching the ground as you sit). The squatting position as compared with the conventional position puts more pressure on the bowels, and that may result in easier bowel movement.
In the long run, a major dietary change you have to make is boosting the fibre (fruits, vegetables, beans) in your diet and limiting food that is fatty, processed. They might worsen constipation.
Also, especially if it is recurrent, you need to pay attention to your body and exercise more often. Even if your schedule doesn’t allow for a visit to the gym or aerobics in the mornings, try moving around even as you work and try short exercises around your base. However, you should consult your doctor if constipation continues after a week or rectal pain develops.
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