Drinking warm water with lemon juice should soften your stools and help you have a bowel movement, but it may take a little while before it happens. If constipation is a frequent problem for you, then you may want to consider starting every day with a cup of warm water and lemon juice. If you don’t have any lemon juice around, then you can also drink a cup of tea, coffee, or just plain warm water to help get your bowels moving.
You can also take a bath with Epsom salts to help relieve your constipation. Fill a bathtub with warm water and add about one cup of Epsom salts to the water. Your body will absorb the magnesium in the Epsom salts through your skin.
Keep in mind that baking soda is high in sodium so this remedy is not ideal for people following a low-sodium diet.
You don’t need to overdo it, just have a few prunes or one cup of prune juice. Two medium prunes contain about 2 grams of fibre and a cup of prune juice contains about 5. 2 grams of fibre. If you are suffering from chronic constipation try an apple juice and prune juice cleanse. Drink 2 or 3 cups of prune juice in the morning on an empty stomach. A little bit later top this off with a cup of apple juice. This combination will certainly assist you in relieving your constipation and make you poop.
Even if constipation is making you feel uncomfortable, don’t sit or lie down. Get out and move around every day. [6] X Trustworthy Source Mayo Clinic Educational website from one of the world’s leading hospitals Go to source Going for a daily walk or run can help ease constipation. [7] X Trustworthy Source National Health Service (UK) Public healthcare system of the UK Go to source One risk factor for poor bowel movements is inactivity. If you increase your activity this helps accelerate your breathing and heart rate. This, in turn, stimulates the natural contraction of your intestinal smooth muscle, which will help you move your bowels better. [8] X Expert Source Dale Prokupek, MDBoard Certified Internist & Gastroenterologist Expert Interview. 16 April 2020.
Follow the instructions on the package. Generally, you will take a stool softener once a night before you go to bed. It should work after one, two, or three days. Do not take it for more than a week unless advised to do so by your doctor. [9] X Research source
Some of the examples of osmotic laxatives include:[10] X Trustworthy Source Mayo Clinic Educational website from one of the world’s leading hospitals Go to source Milk of magnesia Magnesium citrate Lactulose Polyethylene glycol The long-term use of laxatives can lead to negative side effects. They can cause an electrolyte imbalance, which may result in abnormal heart rhythms, confusion, and weakness, and seizures. Long-term use may also lead to dependency and result in decreased bowel functionality. [11] X Trustworthy Source Mayo Clinic Educational website from one of the world’s leading hospitals Go to source
These enemas are available at most supermarkets and drugstores. You should try milder laxatives, such as stool softeners, before trying an enema. To use a Fleet enema, lie on your side. Remove the cap from the applicator tip and gently insert it into your anus. Slowly squeeze the contents and empty the contents. For best results stay lying on your side and attempt to hold the enema in for one to five minutes or until you feel the urge to go to the bathroom. Never hold an enema for more than 10 minutes, as this can be dangerous.
According to the Institute of Medicine, the recommended daily allowance of total fibre in adults is 38 grams and 25 grams for men and women, respectively. Pregnant and lactating women should receive 28 grams a day. A higher intake of fibre will not produce harmful effects in healthy adults. [15] X Research source Eat a high-fibre breakfast cereal. Choose wholegrain or granary loaves of bread. Add pulses such as beans, lentils, or chickpeas to stews and salads. Have some fresh or dried fruit for dessert. [16] X Trustworthy Source National Health Service (UK) Public healthcare system of the UK Go to source
If you are often constipated, then try adding prunes as a regular snack in your diet. Prunes increase fibre in your diet and they often work to speed up digestion. One clinical trial found that 70 per cent of people find relief from constipation with prunes. [18] X Research source
Warm liquids, like tea and coffee, may also improve your regularity. Drink them in the morning to heat your intestines. [20] X Research source Don’t drink too much caffeine, or you can become dehydrated, making the problem worse.
People who are travelling or experiencing a change in routine can become constipated. Add in yogurt or prunes and try to stay near a toilet. Ask for an aisle seat on a plane or stop frequently on a road trip.
Try placing your feet on a low stool when you are using the toilet. This can elevate your knees above your hips, and potentially make passing stools easier. [23] X Trustworthy Source National Health Service (UK) Public healthcare system of the UK Go to source
Relax for a second, but do not let the elevator rise back up. Widen your waist and push back and down. Don’t strain yourself, but try to maintain the pressure.
You can ask your doctor about a biofeedback appointment. This is a special consultation in which you will learn how to relax and tighten muscles in your pelvic area. [25] X Trustworthy Source Mayo Clinic Educational website from one of the world’s leading hospitals Go to source If you are on any medications, discuss this with your doctor. There is a chance that medications could be causing your constipation. [26] X Trustworthy Source National Health Service (UK) Public healthcare system of the UK Go to source
Pregnant women should not get a massage and neither should someone with a history of malignant bowel obstructions.
