Are you often constipated? If so, you don't need to worry, because there are various ways to deal with constipation that you can do at home. Thus, the discomfort caused by constipation can be resolved immediately.
Difficulty defecating or constipation is one of the most common digestive complaints or problems. The causes of constipation can vary, ranging from an unhealthy diet (lack of fiber intake), not drinking enough water, rarely moving or exercising, to the habit of frequently holding back bowel movements.
If you often experience complaints of constipation, you can try some of the following ways to overcome constipation.
How to Treat Constipation at Home
Here are some ways to treat constipation naturally at home:
1. Increase fiber intake
Increasing the intake of fiber in the food you eat can facilitate digestion and make the texture of the feces denser, so that the feces are pushed out of the intestines faster.
Some good fibrous food choices consumed to overcome constipation are fruits, vegetables, nuts, and whole grains.
In addition, avoid foods or drinks with a high gas content, such as milk, soft drinks, fatty foods, and certain vegetables such as radishes and cabbage, so that your stomach does not feel bloated.
2. Consume more water
Lack of drinking water can make the dirt in the digestive tract harden, making it difficult to expel when defecating. To overcome constipation, you can drink water or mineral water at least 8 glasses per day.
In addition to overcoming constipation, drinking enough water can also keep you from becoming dehydrated. The need for water in the body can be measured by looking at the color of the urine.
If your urine is dark yellow, it's a sign that you're still dehydrated. You can drink water more often or more if you are still dehydrated or if you still find it difficult to pass stool.
3. Increase physical activity or sports
Exercise or physical exercise can increase muscle movement in the digestive tract or intestines. Therefore, you can exercise regularly, for example by walking around the yard for 15–30 minutes every day to improve digestion and overcome complaints of constipation.
4. Avoid the habit of holding back defecation
Provide sufficient time to defecate. Avoid rushing let alone procrastinating when you want to defecate. Forming these habits can help facilitate bowel movements.
5. Using Epsom salt
Epsom salt or better known as English salt can also be used to treat constipation. The magnesium sulfate content in Epsom salt when dissolved in water can overcome short-term constipation.
You can dissolve about 3-5 teaspoons of English salt into 250 ml of warm water, then stir well and drink. For children aged 6-12 years, simply dissolve 2 teaspoons in warm drinking water.
However, this method is not effective for long-term treatment and is not recommended for children under 6 years of age.
In addition to drinking, Epsom salt can also be used for bathing. The trick, mix 350 Epsom salt in the bath or bathtub filled with warm water, then soak.
At the time of bathing, the mineral content in Epsom salt water can seep into the body and improve your digestion, so that constipation complaints can be resolved.
6. Using olive oil
Olive oil can make stools softer, making bowel movements smoother. You can mix a tablespoon extra virgin olive oil in a glass of orange juice to then drink.
In addition, olive oil can be used as a salad mix. However, keep in mind that olive oil should not be used to treat constipation problems in the long term.
7. Consuming caffeine
The caffeine content in coffee, tea, and dark chocolate can stimulate the muscles in the digestive system to contract. This effect makes caffeine can improve digestion and stimulate you to defecate.
However, you are not advised to consume caffeine in excess. This is because caffeine also triggers urination more and more frequently, thereby causing dehydration.
You just need to drink one glass of caffeinated drinks per day and balance it by drinking more water to maintain your body's fluid intake every day.
In addition to doing the natural ways to overcome constipation, you can also use over-the-counter laxatives or defecation-stimulating drugs. However, it is important to always read the packaging label first to find out the right dosage and how to take it.
If constipation has been going on for a long time or if the above methods don't work for you to have difficulty defecating, you should see a doctor so you can get the right treatment.