I. Introduction
Constipation is a common digestive issue that affects many people of all ages from time to time. It can be painful, uncomfortable and make one feel bloated, gassy and irritable. According to the National Institute of Diabetes and Digestive and Kidney Diseases (NIDDK), constipation affects around 16% of adults in the United States and is more common among women and older adults. In this article, we will explore ways to relieve constipation on the toilet immediately and give you tips on how to make your bowel movements easier and more comfortable.
II. Causes of Constipation
Constipation can be caused by a myriad of factors, including a lack of fiber in one’s diet, dehydration, a sedentary lifestyle, changes in daily routine, certain medications, pregnancy, and aging. These factors can cause stool to move slowly or stop altogether in the colon, making it difficult to pass during bowel movements.
III. Ways to Relieve Constipation
If you’re struggling to find relief from constipation, here are seven tips to try that will help you relieve constipation on the toilet immediately:
1. Drinking More Water
Staying hydrated is essential for healthy digestion, as water helps soften the stool and aids in its movement through the colon. Make sure you are drinking at least six to eight glasses of water per day and more when exercising or in hot weather. Avoid beverages that could dehydrate you, including caffeinated drinks and alcohol.
2. Eating More Fiber-Rich Foods
Fiber serves as a natural laxative by adding bulk to the stool and making it easier to pass through the colon. Eating foods rich in fiber like fruits, vegetables, whole grains, and legumes can help alleviate constipation. Some examples of high-fiber foods include apples, pears, oatmeal, brown rice, and beans.
3. Regular Exercise
Moving your body is another way to get things moving in your colon. Exercise helps promote bowel movements by increasing blood flow to the intestinal muscles. Walking, jogging, stretching, and yoga are all excellent exercise methods that can help keep constipation at bay.
4. Using a Squatting Position
Using a squatting position while in the bathroom can help you relax your pelvic muscles and assist your body’s natural elimination process. You can easily achieve this position by using a squatting platform or a footstool to elevate your legs while on the toilet.
5. Consider Taking Laxatives
If the above tips don’t work, you may want to try taking laxatives to stimulate bowel movement. Laxatives come in different forms, including oral, rectal, suppository, and enema. However, it’s essential to consult your doctor before taking any laxatives, as overuse of them can be harmful.
6. Trying Some Natural Remedies
In addition to the above tips, certain natural remedies can help relieve constipation symptoms. These include drinking herbal teas, using essential oils, including magnesium-rich foods in your diet, and massaging your abdomen. However, do talk to your healthcare provider before using any new remedy, especially if you’re taking prescription medications.
7. Practicing Good Toilet Habits
Finally, practicing good toilet habits, such as responding to the urge to go, and giving yourself enough time to use the toilet, can also help ease constipation symptoms. This allows your body enough time to move the stool out of your system instead of holding it in, which can lead to further complications.
IV. Expanding on Ways to Relieve Constipation
1. Drinking More Water
To relieve constipation, it’s essential to drink enough water throughout the day. However, don’t try to chug down a whole glass of water in one go. Instead, sip water throughout the day and avoid drinking water with meals, as it can dilute the digestive enzymes and hinder digestion. Seltzer water and warm water with lemon are also excellent alternatives to plain water.
2. Examples of Fiber-Rich Foods
Incorporating fiber-rich foods into your daily diet can be an effective way to relieve constipation symptoms. Some examples of high-fiber foods include fruits like apples, bananas, oranges, and berries; vegetables such as carrots, broccoli, spinach, and sweet potatoes; whole grains like oats, brown rice, and quinoa, and legumes like beans, peas, and lentils.
3. What Types of Exercises are Best for Stimulating Bowel Movements
The best type of exercise to help relieve constipation is any activity that gets your blood pumping. Exercises like brisk walking, jogging, cycling, and yoga can stimulate the muscles in your intestines, promoting bowel movements. Aim to exercise for at least 30 minutes a day, five days a week, to achieve optimal results.
4. How to Use a Squatting Platform
If you’re looking to use a squatting platform to help relieve constipation symptoms, follow these steps:
- Place the platform around 7-8 inches in front of the toilet.
- Stool on the platform with your feet flat on the surface
- Lean your chest forward towards your thighs, relaxing your pelvic floor muscles.
- Stay in this position for a few minutes until you’re done
5. Different Types of Laxatives Available and When to Use Them
There are different types of laxatives available over-the-counter that can be used for the short-term treatment of constipation. These include bulk-forming laxatives, osmotic laxatives, stimulant laxatives, and stool softeners. Each type has different effects and can work differently for different people. It’s essential to consult with your doctor before taking any laxative medication to avoid complications.
6. How to Incorporate Natural Remedies into Your Daily Routine
If you’re looking to add natural remedies to your daily routine to help relieve constipation, here are some suggestions:
- Drink herbal teas like ginger, peppermint, and chamomile
- Take magnesium supplements, either in tablet or capsule form and consume magnesium-rich foods like spinach, pumpkin seeds, and peanuts
- Mix a few drops of peppermint or lavender essential oil with a carrier oil like coconut or olive oil and massage over your abdomen
7. The Importance of Listening to Your Body’s Signals and Practicing Good Toilet Habits
It’s essential to listen to your body when it signals the need to go to the bathroom and take your time when using the toilet. Also, establish regular toilet habits and prevent holding it in for prolonged periods, as this can cause constipation over time.
V. Conclusion
Constipation can be a frustrating and uncomfortable digestive issue to deal with, but there are many ways to relieve it quickly. Drinking plenty of water, eating a fiber-rich diet, exercising regularly, using a squatting position, and following good toilet habits can all help relieve constipation symptoms. If these tips don’t work for you, it’s important to seek guidance from your healthcare provider.
Remember that everyone’s body is different, and it may take some trial and error to find what works best for you to relieve constipation. By implementing these tips into your daily routine, you can help your bodily functions move more comfortably and improve your overall health.
