If you experience constipation the below tips can help you to induce bowel movements:
Drink water: Drink around 7-8 glasses of water every day. It will help you push your stool out of the system
Include fiber in your diet or fiber supplements: Fiber makes stool bulkier and softer so it’s easy to pass. It is suggested to have at least 22-34 grams of fiber in your diet daily. Whole grains, bread, brown rice, fruits, vegetables, prunes, and dry fruits contain high fiber and can help to relieve constipation. Fiber supplements are readily available and effective in inducing bowel movements.
Take a laxative: Laxatives help to relieve constipation. There are different types of laxatives used:
Use a stool softener: Dehydration can harden your stool. A stool softener moistens your stool by drawing water from the intestine and allows it to exit from your body easily.
Castor oil: Castor oil is being used to relieve constipation for a long time but recently it was noted that this oil acts as a stimulant laxative and works within 2-6 hrs after administration. You should take around 15ml of oil mixed in the juice or any other fluid to mask the taste of the oil. It should not be taken for a long time as it can loosen your muscle tone in the intestine and can cause chronic constipation
Seek Doctor's help: If you experience constipation that lasts more than a week. Please speak to your doctor.
You can use a laxative, stool softener, or try an enema (It softens stools by using liquid) and push the stool out of the system.
Keep yourself hydrated. Senna leaves tea is the instant remedy. Add honey and lemon juice to the warm water and drink it. Add flax seeds, sunflower seeds, and sesame seeds to your diet. Drink warm milk with ghee mixed in it before bedtime. Figs, fennel seeds, and prunes also relieve constipation.
The sitting position while emptying your bowel matters. Sit correctly, lean forward on the toilet with forearms resting on your thighs and feet raised on a stool. Relax and breathe normally. Widen your waist by bracing your abdominal muscles outwards. Relax your back passage. Do not strain the muscles use your abdominal muscles as a pump to push gently. Repeat for 10 minutes until your bowel is empty.
The squatting position while popping can help. Squatting helps to pass stools without straining the muscles. You can keep a footstool in front of the toilet, and place your feet on that footstool to raise your knees.
If your bowel movements are not as often as you used to have on a regular basis, no need to worry. Within a few days, it will get better on its own. But if your constipation doesn’t go away and becomes a daily problem then you need to consult a doctor.
If you did not poop even one time in more than 3 days then it’s too long to be constipated. After 3 days your stool hardens and it gets very difficult to pass the stool.
Keep hydrated, exercise, and eat fiber-rich fruits and vegetables.
Treatment for constipation includes a high fiber diet and lots of fluid for easy movement. Squat while emptying your bowels. You can use a laxative, stool softener, fiber supplements, stimulants, lubricants, and stop medications or supplements with your physician’s advice that cause constipation.