Constipation is a condition in which the digestive system experiences problems, causing difficulty in having a bowel movement. Since this condition is quite uncomfortable, many people want to know how to overcome constipation.
One way to overcome constipation is by consuming high-fiber foods. But that is not all, there are several other ways to deal with constipation that can be done as explained below!
How to Overcome Constipation
Constipation makes a person feel uncomfortable and can even reduce appetite. To overcome it, you can try the following methods to relieve constipation.
1. Consuming Fiber-Rich Foods
A lack of fiber intake is one of the causes of constipation. That is why, when experiencing difficulty with bowel movements, it is recommended to consume fiber-rich foods.
Eating fiber is an effective way to relieve constipation because fiber helps absorb extra water, making the stool softer.
If you want to consume fiber, try to choose soluble fiber types, as they more easily absorb water, some of which include:
- Apples.
- Oranges.
- Wheat.
- Broccoli.
- Legumes.
Why should you choose soluble fiber? This is because insoluble fiber is one type of food that should not be eaten during constipation, as it can actually worsen the symptoms.
2. Regular Exercise
Regular exercise is considered one of the most effective ways to overcome constipation in adults. By exercising, the intestines become more active.
The more active the movement of the intestines, the faster food passes through, preventing the body from absorbing too much water from it. As a result, the stool becomes softer.
Research also shows that regular exercise can reduce the risk of constipation in women who are obese.
As a way to relieve constipation, you can engage in light exercise such as walking, short-distance cycling, or swimming for at least 30 minutes a day.
3. Managing Stress
Did you know that stress can actually cause constipation? Yes, this happens because when you are stressed, bowel movements slow down, making it difficult to have a bowel movement.
So, to prevent constipation, try managing stress by finding distractions such as shopping, watching movies, or reading books.
4. Taking Vitamins
Another way to overcome constipation is to take vitamins that aid digestion, such as vitamin C and B9 (folic acid).
Vitamin C helps bring water into the stool, making it softer and easier to pass. Try consuming foods that contain vitamin C, such as oranges and lemons.
Meanwhile, vitamin B9 (folic acid) stimulates acid production in the digestive tract, which can help smooth bowel movements.
5. Consuming Prebiotic and Probiotic Foods
Prebiotics are substances that support the growth of beneficial bacteria in the gut. Meanwhile, probiotics are foods that contain beneficial bacteria for the intestines.
Probiotic bacteria help speed up the journey of food from the mouth through the digestive tract until it becomes stool that will be expelled by the body.
Thanks to probiotic bacteria, the digestion process is shorter, making the stool softer. Some probiotic foods you can consume include yogurt, kefir, tempeh, and kombucha.
On the other hand, the role of prebiotics is to increase bowel movement frequency and soften stool through a type of fiber called galacto-oligosaccharides.
6. Consuming Caffeinated Drinks
Drinks that contain caffeine are believed to stimulate the large intestine and its contractions, which can make a person have bowel movements more quickly.
7. Don’t Get Used to Holding in Bowel Movements
A habit that should be avoided to prevent constipation is frequently holding in bowel movements. The reason is that holding in bowel movements causes the water content absorbed by the large intestine to increase, making the stool harder.
So, if you often hold in your bowel movements, it’s a good idea to stop this habit to avoid prolonged constipation.
8. Raising Your Legs When Pooping
Most Indonesians use a squat toilet, which makes it easier to pass stool during bowel movements. So, what about people who use a sitting toilet?
Actually, using a sitting toilet when constipated can make it harder to pass stool. Therefore, to tackle this, you can place a small stool in front of the toilet and raise your legs onto the stool.
This is intended to stimulate bowel contractions and make it easier to pass stool.
9. Taking Laxatives
Next, how to treat constipation? One effective step is to take a laxative, which you can get at a pharmacy.
Taking a laxative is one of the fastest ways to relieve constipation. Try to consult about your symptoms to get the right medication.
10. Increasing Water Intake
And lastly, one way to overcome constipation is by increasing your water intake. Drinking water provides a boost to the digestive system, which can help make bowel movements smoother.
Those are some ways on how to overcome constipation that you can do at home, including increasing your water intake.
It should be noted that the benefits of drinking water for overall health are numerous, including aiding the digestion process.
Therefore, to maximize these benefits, try to choose drinking water that is of good quality.
Speaking of that, AQUA can be one of your options to help meet your body's fluid needs.
AQUA comes from 100% mountain mineral water that has undergone 400 quality checks, without being touched by human hands, to ensure its purity reaches the consumer. Keep a 19-liter AQUA gallon at home to meet your daily fluid needs!
Let's always have #AQUADULU in every activity you do!
