It is very unpleasant to be constipated and often you will reach the stage where you will do anything to cure it! Here are some non-medical ways to relieve constipation and to help you resume a normal life again. Remember to seek medical or professional health advice if you cannot relieve the constipation problems within a few days and please ensure that infants and toddlers see the doctor even earlier.
Step 1
Increase your fiber. Since constipation is usually a result of long-term dietary issues, first make sure you're enjoying a high-fiber diet, heavy on a variety of fruits and vegetables. High proportions of breads, potatoes, greasy foods, and meats can encourage constipation. Treat vegetables as an entrée instead of a side-dish. Try going vegetarian, or better maybe, vegan, for a week and see if the problem clears itself up.
Step 2
Increase the intensity of fiber. If a week-long vegetarian diet doesn't fix the problem, a three-day fast of some high-fiber vegetable like cabbage is recommended. Cabbage is particularly good because it's not only high in fiber but it has enzymes which encourage the entire digestive tract to "flush." This is also a good liver cleanse for a build-up of liver toxins. Cabbage can be prepared in a number of ways, including skillet frying if the oil used is grape-seed oil or olive oil. Spices can be used, to taste. Vary your recipes so the three-day fast doesn't become three days of hell.
Step 3
Hydrate well. Constipation can also be caused by insufficient hydration. Generally drink a minimum of 1.5 - 2 litres per day, or more depending on your size, hot weather, or exercise. If trying to relieve a bout of constipation, increase your water consumption for 3-4 days, starting with a big glass in the morning and drinking regularly throughout the day.
Step 4
Exercise. Exercise is a good way to restore rhythm. Not exercising because you are feeling constipated will only make things worse.
Step 5
Read the labels carefully. Most over-the-counter laxatives are effective to a certain degree but none should be taken except as indicated or for longer than indicated in their directions.
Step 6
Try the banana cure for mild occasional constipation. This requires that you eat a banana with a glass of warm milk, chewing the banana carefully.
Step 7
Be very careful of painkillers. Painkillers, especially narcotic ones such as hydrocodone (Vicodin, Lorcet, Norco) and oxycodone (Percocet and Oxycontin), can cause constipation. In this case consult your doctor/pharmacist (though the previously mentioned steps should be ok) to make sure that your meds don't need to be adjusted.
Step 8
Be aware that some anti-depressants can cause constipation. Prozac, for instance, is known as being a source of constipation problems for a number of its users.
Tips
- Eat a high fiber diet.
- Take fiber supplements
- Expect more than one good bowel movement a day if you're really regular.
- Drink plenty of water.
- Get plenty of exercise.
- Drink coffee.
- Go when you have the urge.
- Drink green tea.
Warnings
- Some episodes of constipation can signal serious intestinal or colonic problems. Long-lasting constipation should be referred to a doctor.
- Laxatives can be too harsh and stressful for your body to take on a regular basis, may cause stomach cramps. Consult your medical provider for guidance before using.
