Content

• Steps

Irregular bowel movements will lead to abdominal pain, loss of appetite and gas. There are several ways to aid your digestion and help you go to the toilet if you haven't been able to go to the toilet recently. Start with gentle methods and try to make adjustments to your diet and lifestyle. If this persists, you should consult your doctor.

Steps

Method 1 of 4: Apply immediate therapies

1. 

   Drink a glass of warm water mixed with lemon juice. A cup of warm water squeezed with a little lemon juice when you wake up in the morning is especially helpful, but you can drink it at any time of the day. Just mix 1 teaspoon of lemon juice with 1 cup (240 ml) of warm water and drink slowly.
   • Warm water mixed with lemon juice will soften your stools and help you have a bowel movement, but it may take a while before it works.
   • If you are constantly constipated, you may want to consider starting your day with a glass of warm water and lemon juice.
   • If lemon juice is not available, you can also drink a cup of tea, coffee or simply warm water to stimulate bowel movements.

2. 

   
   
   Make an Epsom salt solution. Epsom salt is approved by the US Food and Drug Administration for use as a short-term laxative. If Epsom salt is available in your home, you can dissolve 1-2 teaspoons of salt (see the packaging to make sure you use the correct dose) into a glass of water (240 ml) to drink. This will allow you to have a bowel movement in 30 minutes to 6 hours.
   • You can also soak in an Epsom salt bath for constipation. Fill the tub with warm water and add a cup of Epsom salt to the water. Epsom salt will be absorbed into your body through the skin.

3. 

   
   
   Try baking soda solution. A mixture of baking soda and water can also help relieve constipation. Mix 1 teaspoon of baking soda with ¼ cup of water to drink. It can also help reduce gas or improve the upset stomachs often associated with constipation.
   • Remember that baking soda is high in sodium, so this is not an ideal remedy for people on a low-sodium diet.

4. 

   Eat some plums or drink prune juice. Plums are known to stimulate bowel movements. If you have plums or prune juice at your home, you can try eating or drinking a little to make it easier to have a bowel movement.
   • You don't need to use a lot of plums, just a few plums or a glass of juice should be enough. Two medium-sized plums contain about 2 g of fiber, a cup of prune juice has about 5.2 g.
   • If you have chronic constipation, you should try an apple juice and plum juice purification therapy. Drink 2 or 3 cups of prune juice in the morning on an empty stomach, and drink another glass of apple juice after a while. The combination of these two juices will definitely help you relieve constipation and make your bowel easier.

5. 

   
   
   Take a walk. Gentle exercise is also a great way to stimulate the digestive system. If you have been sedentary for a while, try getting up and taking a walk around the block to stimulate bowel movements.
   • Even if you feel uncomfortable from constipation, do not sit or lie down. Get up and walk every day. Walking or jogging can help relieve constipation.
   • One risk factor for having difficulty defecating is lack of exercise. Increasing activity levels can help promote breathing and increase heart rate. This will stimulate the natural contraction of smooth muscles in the gut and make it easier for you to have a bowel movement.

6. 

   Take a stool softener. A stool softener is taken by mouth and is a relatively mild laxative. If you are constipated from time to time this is a suitable therapy to use first. Stool softeners like docusate work by increasing the amount of water absorbed into the stool, making it softer and easier to pass.
   • Follow the instructions on the package. In general, you need to take a stool softener once in the evening before going to bed.
   • It should be effective after one, two, or three days.
   • Do not take this medication for more than a week, unless directed by your doctor.

7. 

   Try a laxative. Perhaps the most direct way to help immediate constipation is to take a laxative. There are a number of different types of laxatives available in pharmacies. Osmotic laxatives work by helping fluids move through the large intestine.
   • Some osmotic laxatives include:
     • Magnesium milk
     • Magnesium citrate
     • Lactulose
     • Polyethylene glycol
   • Long-term use of laxatives can lead to negative side effects.
   • These medications can cause an electrolyte imbalance, leading to irregular heartbeat, confusion, weakness, and seizures.
   • Long-term use of drugs can also lead to drug dependence and decreased bowel function.

8. 

   Use the Fleet enema constipation enema. Sodium phosphate enema is a remedy for occasional constipation. You will insert the tip of the enema tube into your rectum and squeeze the tube to pump the liquid. After the injection, you must stay in this position for up to 5 minutes. Then you will feel sad having a bowel movement.
   • Enemas for constipation are available at most supermarkets and pharmacies.
   • Try a milder laxative, such as a stool softener, before using the enema.
   • You need to lie on your side when using Fleet enema. Open the end of the enema tube and gently push the tip of the tube into the anus. Squeeze slowly to pump all the liquid in the tube into your anus. For best results, you should lie on your side and try to hold the tube for 1 to 5 minutes, or until you feel the urge to have a bowel movement. Never hold the enema tube for more than 10 minutes, as this can be dangerous.
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Method 2 of 4: Take care of the health of the digestive system

1. 

   Eat more fiber. Most cases of constipation are caused by improper eating, not drinking enough fluids, or not exercising properly. In terms of diet, what you need to do to deal with constipation is to add fiber to help digest food and increase bowel movements. You should try to eat at least 18-30g of fiber per day. Foods high in fiber include fresh fruits and vegetables and whole grains. Some good ways.
   • According to the American Institute of Medicine, the recommended total daily fiber intake for adults is 38 g for men and 25 g for women. Pregnant and lactating women should consume 28 grams of fiber per day. Fiber intake above this level will also not cause harmful effects on healthy people.
   • Eat breakfast cereals high in fiber.
   • Choose whole-grain breads.
   • Add legumes like lentils, chickpeas to stews and salads.
   • Dessert with fresh or dried fruit.

2. 

   Include plenty of fruits and vegetables in your diet. Choose a fruit smoothie for breakfast, a salad for lunch, and veggies like broccoli, spinach or sweet potato for dinner. You can also drink warm water mixed with lemon juice and add carrots in the morning.
   • If you are constantly constipated, try adding prunes to your diet as a regular snack. Prunes help increase fiber in the diet and promote digestion.
   • One medical trial showed that 70% of people who took prunes improved constipation.

3. 

   Take a fiber supplement. If you find it difficult to get enough fiber through your daily diet, you can definitely take a fiber supplement. This product is available in pharmacies and supermarkets. Fiber supplements can be a helpful short-term solution, but in the long term, try to incorporate fiber from fresh foods.

4. 

   Drink plenty of fluids. Make sure to drink at least 2 liters of water per day. Dehydration can contribute to constipation, because if there is a lack of fluid in the gut, digestion slows down, and the stool will clump up and cause pain.
   • Warm liquids like tea or coffee can also help improve the body's regular functioning. You should drink it in the morning to warm the intestines.
   • Don't drink too much caffeine to avoid dehydration that worsens the condition.
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Method 3 of 4: Change your toilet habits

1. 

   Listen to your body. You should always try to listen to your body and respond to your body's needs, meaning don't delay when you need to go to the toilet and don't try to have a bowel movement. You may be constipated because you often stop going to the toilet. Then, the waste can thicken, making it harder for the stool to come out.
   • People who often travel long distances or change their routine can also experience constipation. You should eat yogurt or plums and try to stay near the toilet.
   • Reserve aisle seat when in the plane, or stop occasionally for long distances.

2. 

   Make sure the bathroom at home is a relaxing environment. It will be easier for you to have bowel movements and will not have to rush or exert yourself in a comfortable environment. Close the door of the toilet and make sure everyone knows not to enter when the door is closed. Don't let people pressure or rush you. Never stress, as this can slow your bowel movements.
   • Try placing your foot on a low stool while sitting in the toilet. This position will raise the knee above the hips and may help to push the stool out more easily.

3. 

   Relax while sitting on the toilet seat. Try to relax while you sit on the toilet seat and breathe evenly. Don't hold your breath and take no deep breaths when starting out. One technique is to imagine your anal canal being an elevator chamber. Try to gently push it down to the ground floor, then down to the basement until it is as low as possible.
   • Relax for a second, but don't let the elevator go up again.
   • Open waist-width, push down and back. You shouldn't push, but try to maintain pressure.
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Method 4 of 4: Seek medical help

1. 

   Make an appointment with your doctor. If you have tried all of the above methods and still cannot go to the toilet, you may have a bowel obstruction. If constipation persists for many weeks, see a doctor to rule out more serious problems. You should see a doctor right away if you experience symptoms such as cramps, cramps, dizziness, or exhaustion.
   • You can ask your doctor about biofeedback therapy.
   • Biofeedback is a special treatment in which you will learn to relax and tighten your pelvic muscles.
   • If you are on medication, talk to your doctor about this. There is a chance that medicine is the cause of your constipation.

2. 

   Belly massage. Abdominal massages can help if you have long-term constipation. A 10 to 20 minute massage session is done while standing, sitting, or lying down. Abdominal massages can help reduce the need for laxatives and alleviate bloating. Abdominal massage is not recommended for everyone, so consult your doctor first.
   • Pregnant women and people with a history of malignant bowel obstruction should not massage.

3. 

   Consider taking medication prescribed by your doctor. You can talk to your doctor about prescription medications used to treat constipation. These drugs work to absorb water into the intestines, thereby helping the stool move faster. Doctors will usually recommend these medications only if an over-the-counter laxative has proven ineffective. advertisement