When constipated, you can take several effective steps to relieve the condition:

Dietary and Lifestyle Changes

• Increase fiber intake: Eat more high-fiber foods such as fruits, vegetables, beans, whole-grain bread, cereals, and rice. Fiber adds bulk to stool and helps it retain fluids, making it easier to pass. Aim for 25 to 34 grams of fiber daily, increasing intake gradually to avoid bloating and gas

• Drink plenty of water: Staying well-hydrated softens stool and prevents bloating. Aim for at least 2 liters of water per day or more depending on your needs. Drinking a glass of water before meals or first thing in the morning can stimulate bowel movements

• Exercise regularly: Physical activity helps stimulate intestinal function and stool movement. Try to exercise most days of the week with activities like walking, cycling, or swimming

• Establish good bowel habits: Do not ignore the urge to have a bowel movement. Try to have regular toilet times, for example 15 to 45 minutes after meals, to take advantage of natural digestive activity

Home Remedies

• Prunes or prune juice: Prunes contain fiber and natural compounds that draw fluid into the colon, helping relieve constipation

• Warm liquids: Drinking warm water or herbal tea may stimulate bowel movements quickly

• Abdominal massage or colonic massage: Gentle massage can help stimulate bowel movement

Over-the-Counter Treatments

• Fiber supplements: Psyllium, methylcellulose, or calcium polycarbophil can help retain water in stool, softening it

• Osmotic laxatives: These increase fluid in the intestines to soften stool, examples include lactulose, sorbitol, and magnesium salts

• Stimulant laxatives: Such as senna or bisacodyl, which stimulate bowel contractions. These should be used sparingly and typically work within 6 to 12 hours

• Stool softeners: Docusate sodium can moisten stool by drawing water into the intestines, making it easier to pass

• Enemas or suppositories: These can soften stool and stimulate bowel movements if other methods fail

When to See a Doctor

If constipation lasts more than two weeks, or is accompanied by symptoms like severe pain, dizziness, fatigue, or blood in stool, seek medical advice. Persistent constipation may require further evaluation and treatment

. In summary, start with increasing fiber and fluid intake, regular exercise, and good bowel habits. Use gentle laxatives or stool softeners if needed, and consult a healthcare professional if constipation persists or worsens