The 7 best remedies for constipation

This common digestion problem can be remedied by taking some simple steps.

The digestive system is one of the most important systems of our body, since it allows us to obtain enough nutrients for the body to continue functioning and survive. But our body does not absorb the totality of the food, being generated after the digestion a series of residues that later we will expel in form of feces.

However, it is possible that at some point and for various reasons we are not able to excrete these residues, which accumulate in the final part of the digestive tract, or despite being able to do so, it is done with difficulty. This is known as constipation, which can cause great discomfort and even be dangerous if there is an accumulation of feces inside us. That is why throughout this article we will see different remedies for constipation..

What is constipation?

In order to keep in mind what problem we want to act on, it is relevant to make a brief mention regarding what constipation is or what it entails.

Constipation is the name given to the medical condition in which the defecation and expulsion of fecal waste does not occur with the usual frequency, generally due to the existence of an obstruction of the bowel.This is generally due to the existence of a hardening and excessive dehydration of the stool. It is usually considered as such the existence of difficulties to defecate at least one in four times or the absence of evacuation for three or more days.

Constipation can have many origins, from a diet low in fiber to different functional problems of the excretory organs or even the existence of various diseases of which it can be a symptom. Also the existence of nervous activation such as stress and anxiety can contribute to its appearance.

Although constipation is usually a temporary problem (although there are people who have chronic constipation), the truth is that it usually generates discomfort such as pain if you manage to defecate, feeling of being full or gastric discomfort.. In those cases in which the expulsion of feces does not occur, some type of intervention will be necessary, whether at a pharmacological level, through food or even in extreme cases through surgical procedures, since it can end up causing serious health problems.

Different remedies for constipation

Here are a series of different remedies recommended to promote the expulsion of stool and relieve or eliminate constipation.

1. Hydrate yourself

One of the problems that constipation usually causes is the dehydration of the fecal waste and of the subject itself. Drinking enough water is not an absolute guarantee that you will not suffer from constipation, but it is essential to stay hydrated so that the body does not seek the water it needs in elements such as feces: this makes them hard and difficult to digest.This hardens the stool and makes it difficult to pass.

2. Consume fiber

Another of the elements that most regularly makes us go to the bathroom is the consumption of foods rich in fiber. is the consumption of foods rich in fiber, such as cereals, legumes, nuts and fruit.

3. Use relaxation techniques

The existence of stress and anxiety can greatly hinder excretion, being therefore useful to perform different relaxation techniques. Among them we can find breathing techniques, progressive Muscle relaxation or alternatives such as mindfulness.

4. Massage yourself

Another way to promote the motility of our intestines is through mechanical stimulation, through various techniques of abdominal self-massage. Gentle pressure should be applied along the digestive tract.It is advisable to apply circular movements.

5. Resorting to physical activity

Another possible remedy for constipation to consider is physical activity, which helps to stimulate the body. Among those considered most helpful are running, dancing or swimming. Activities that include direct exercise of the abdominal area, such as sit-ups, can also help.

6. Nutrition: use of foods with laxative and probiotic properties

There are many foods that have the ability to stimulate intestinal transit and facilitate defecation. Plums, oranges, bananas, honey, apples, lettuce, broccoli, raisins, papaya, lentils, licorice or yogurt are useful examples, as well as any food that includes a high fiber content. In general we are talking about fruits, vegetables and cereals.

7. Use of laxative drugs

Beyond the above and in case the other options do not work, you can resort to the use of pharmacologically synthesized laxatives, such as Dulcolax or Microlax. However, it must be taken into account that its use should be sporadic and limited to specific moments, because if it is consumed continuously in the long term, it can cause our body to decrease its capacity to generate intestinal motility in a natural way or different side effects of varying severity.

Bibliographic references:

• Longstreth GF, Thompson WG, Chey WD, Houghton LA, Mearin F, Spiller RC (2006). Functional bowel disorders. Gastroenterology 130 (5): 1480 - 91.
• Rey, E. (2006). Patient information: Constipation. Revista Española de Enfermedades Digestivas, 98 (4). Madrid, Spain.