Constipation can be a major discomfort, affecting your daily routine and overall health. For some, it’s a rare issue, but for others, it’s a recurring struggle. If you find yourself spending more time than you’d like on the toilet without much success, don’t worry — you’re not alone. Let’s dive into 7 natural ways to relieve constipation, and get your digestive system back on track.
What is Constipation?
Constipation is more than just the occasional difficulty in going to the bathroom. It involves having less than three bowel movements a week, accompanied by dry, hard stools that are difficult to pass. In addition to the physical discomfort, constipation can make you feel bloated, sluggish, and even moody. But don’t fret — with some simple lifestyle adjustments, you can manage and even prevent constipation.
Common Causes of Constipation
There are many factors that can contribute to constipation, including:
- Severe stress
- A poor diet
- Lack of exercise
- Dehydration
- Sleep issues
- Traveling and time zone changes
In fact, women tend to suffer from constipation more frequently than men. This could be due to the slower movement of food through the intestines, particularly in the days before menstruation, during pregnancy, and after menopause. However, the good news is, there are natural solutions to this uncomfortable problem.
7 Natural Ways to Relieve Constipation
1. Drink Enough Water
The human body is composed of 60% water, so it’s no surprise that hydration plays a crucial role in digestive health. Drinking plenty of water helps keep your stool soft and makes it easier to pass. If plain water doesn’t do the trick, try warm water, which can help break down food faster and promote a smoother bowel movement.
2. Drink Hot Coffee
If water doesn’t work, why not try a hot cup of coffee? For many, coffee stimulates the muscles in the digestive system, helping move things along. A study has shown that the effect of coffee on the digestive system is 60% stronger than water. But be cautious — if you have IBS or sensitive digestion, caffeine can sometimes make things worse. Always listen to your body.
3. Establish a Poop Routine
Consistency is key. Just like eating and sleeping, having a regular toilet routine helps your body recognize when it’s time to go. Try to schedule a bowel movement at the same time each day, preferably when you’re not rushed. For some people, a small breakfast can help stimulate a natural reflex in the body to go to the bathroom.
4. Check Your Toilet Posture
Believe it or not, your toilet posture can affect your bowel movement. The traditional sitting posture can actually make it harder to pass stool by constricting the rectum. To improve your posture, try placing a small stool in front of your toilet and raise your feet. This will help you mimic the natural squatting position, which is more effective for relaxing the rectum and improving the passage of stool.
5. Increase Your Dietary Fiber Intake
Fiber is essential for healthy digestion. It adds bulk to your stool and makes it easier to pass. The recommended fiber intake is 25 grams for women and 38 grams for men daily. High-fiber foods include fruits, vegetables, whole grains, and beans. However, be careful not to overdo it, as too much fiber can actually lead to bloating and constipation.
6. Try Probiotics
An imbalance in the bacteria of your gut can lead to digestive issues, including constipation. Probiotics, the good bacteria found in foods like yogurt, sauerkraut, kimchi, and kombucha, can help regulate digestion. Pair probiotics with prebiotics (found in foods like bananas, onions, and garlic) to promote a healthy gut flora, supporting overall digestive health.
7. Exercise Regularly
Regular physical activity can stimulate the muscles in your intestines, helping food move more efficiently through your digestive tract. It doesn’t have to be intense — even a short walk or some gentle yoga poses can promote digestion. Certain yoga positions, such as the deep yoga squat, can also aid in relieving constipation by relaxing your abdominal muscles.
Your Digestive Health and Lifestyle
It’s essential to remember that digestive health is closely linked to your overall lifestyle. A balanced diet, plenty of exercise, adequate sleep, and stress reduction are key to preventing constipation. If you continue to struggle with constipation despite trying these methods, or if you experience pain during bowel movements, it may be time to consult a doctor.
Frequently Asked Questions (FAQs)
- How often should I poop? It varies from person to person. For some, it’s normal to have one bowel movement a day, while for others it could be every other day. Anything less than three bowel movements a week, with hard stools, is typically considered constipation.
- What causes constipation in women? Hormonal changes, such as during menstruation, pregnancy, or menopause, can slow down digestion and contribute to constipation in women.
- Can dehydration cause constipation? Yes, lack of water can cause your stool to harden and make it difficult to pass.
- Is coffee good for constipation? For many people, coffee stimulates bowel movement by contracting the muscles in the digestive system, but it may not be suitable for everyone, especially those with IBS.
- How can I improve my toilet posture? Try using a stool to raise your feet while sitting on the toilet. This mimics the natural squatting position and helps improve the efficiency of bowel movements.
- How much fiber should I consume? Women should aim for 25 grams of fiber daily, and men should target 38 grams. This can be achieved by eating plenty of fruits, vegetables, and whole grains.
- What are probiotics, and do they help with constipation? Probiotics are beneficial bacteria found in fermented foods that help maintain gut health and can aid in relieving constipation.
- Can stress contribute to constipation? Yes, stress can disrupt the digestive system and lead to constipation.
- How can exercise help with constipation? Physical activity stimulates the muscles in the intestines, promoting regular bowel movements and improving digestion.
- What should I do if constipation persists? If constipation continues despite natural remedies, consult a healthcare professional to rule out any underlying medical conditions.