Fortunately, there are a few ways in which you can speed things up, such as driving in the morning or driving a long way. Best of all, most of the things you probably do every day are recommended by the doctor to make you puke yourself.
Try one of these 10 tricks the next time you feel safer than usual and look for answers to quickly alleviate constipation.
Load fiber on food with fiber.
High-fiber foods rich in water, such as raw carrots, shelled or peeled apples and avocados, are great sources of fiber to keep things going, says Christine Lee, MD, gastroenterologist at The Cleveland Clinic.
When these foods are consumed, they produce an osmotic gradient, "says Dr. smoothly.
2. Or take a fiber supplement.
You can achieve the same effects with a fiber supplement from psyllium husk, says Dr. Lee: Look for a daily supplemental dose of 6 to 9 grams of fiber available without a prescription.
Remember, a nutritious diet (which of course should include some natural fiber that is contained in foods) is key, even if you You can not just add a spoonful of Metamucil to your bottle of Coke and expect your digestive syste to work properly.
3. Drink the best coffee * hot *.
This is often the first idea that comes to mind when faced with the dilemma of suing oneself Warm drinks in general, especially a hot cup of coffee or tea in the morning, can help get things moving, Dr. Lee.
Coffee, in particular, is a must-have for anyone who wants to poop in the morning (especially runners, Dr. Lee notes, as it's much more convenient to empty the stomach before impacting the sidewalk). The heat of the coffee can stimulate the movement, but the coffee itself and its high caffeine content are also known to "stimulate gut motility," says Dr. Lee.
Coffee can be warm or cold. But other cold drinks containing caffeine, such as iced tea or caffeinated sodas, do not have the same effect.
4. Take a little exercise in.
Have you ever been in the middle of a run when you needed a bathroomSTAT? You're not alone. This is because "walking, walking on uneven ground, jogging and cycling can boost metabolism, which in turn increases gut motility," says Dr. Lee.
Important: If you have a lot of work to do and how much you've got If you're in a training dry spell (and you notice some problems in the bathroom), this could be an indication of why you do not shit as much as You want. The secret solution you need might be to incorporate short, regular workouts into your daily routine.
. 5 Really try to massage your perineumno.
A technique of massaging your perineum (the stretch of skin that separates the vagina from your anus) by repeatedly pressing your forefinger and forefinger on the skin can help relieve constipation caused by pressure points included in this area, according to a 2015 study in the Journal of General Internal Medicine. (Similarly, massaging the same area may help to promote downward relaxation during childbirth to prevent tearing.)
In the study, participants who massaged the area to promote bowel movement compared to the group improved intestinal function was not the tactile technique. In addition, 82 percent of users said they would use the technique long after the study was completed. Although further research is required, it is worth trying the next time to back up and try to the fullest of your heart to figure out how to piss off.
6. Try an over-the-counter laxative.
Polyethylene Glycol 3350 (possibly referred to as MiraLAX) consists of compounds that are not digestible and non-absorbable, which means that they cause diarrhea, says Dr. Lee.
At lower doses, it can help prevent constipation, and at higher doses it can trigger diarrhea. So you can adjust the dose you take if you want things to move only slightly, without them becoming catastrophic, she says.
. 7 Or try a prescription laxative if it gets really bad.
Lee also recommends talking to your doctor about trying prescription laxatives if none of the other methods worked. Prescription drugs are effective, but they can be expensive. Therefore, they should generally be used as a last resort after you have tried these other methods, "she says.
Another drawback of laxatives: Your body may get used to it. You may not poop without it when you use it Use too many times.
8. Try to squat over the toilet if you think you're ready to go.
The squatting position can be mimicked by setting a According to Peyton Berookim, MD, gastroenterologist and director From the Gastroenterology Institute in Southern California, Los Angeles, the chair is under your feet and raises your knees from your large intestine, making it easier to empty the intestines, the closer you get to a full squat, the easier it will be to poop, he says.
9. Give yourself a stomach massage.
No really moderate pressure and massaging your tummy in a clockwise direction can help you move your colon, says Dr. Berookim It has been shown that a colon massage relieves constipation, he says.
This can be done by applying moderate pressure along the horseshoe shape of the large intestine in your lower right quadrant. Then move on to the ribcage, over the abdomen and under the ribs to your lower left quadrant, where the chair is deflated.
10th Make sure you have enough moisture.
One of the common causes of constipation is dehydration, Dr. Berookim. If the body is badly hydrated, it will be compensated for by dehydration from the colon (large intestine), resulting in hard stools.
A good rule of thumb is to drink 1 ounce of water per 2 pounds of body weight, he says.