The 7 best remedies for constipation

The digestive system is one of the most important in our body, since it allows us to obtain enough nutrients for the body to continue working and survive. But our body does not absorb all the food, generating after digestion a series of residues that we will later expel in the form of feces.

However, it is possible that at some point and due to various circumstances we are not able to excrete said residues, which accumulate in the final part of the digestive tract, or despite being able to do so, it is done with difficulty. This is known as constipation, which can cause great discomfort and even be dangerous if there is an accumulation of feces inside us. It is because of that Throughout this article we will see different remedies for constipation.

• Related article: "This is the chemical dialogue between your brain and your stomach"

What is constipation?

In order to take into account what problem we want to act on, it is relevant to make a brief mention regarding what constipation is or what it entails.

We give the name of constipation to the medical condition in which defecation and expulsion of fecal waste does not occur with the usual frequency, generally due to the existence of hardening and excessive dehydration of the feces. It is usually considered as such the existence of difficulties to defecate at least one in four times or the absence of evacuation for three or more days.

Constipation can have any number of origins, from a low-fiber diet to different problems functions of the excretory organs or even the existence of various diseases of which it can be symptom. Also the existence of nervous activation such as stress and anxiety can contribute to its appearance.

Although constipation is usually a temporary problem (although there are people who have chronic constipation), the truth is that it usually generates discomfort such as pain if it is achieved defecate, feeling full or gastric discomfort. In those cases in which the expulsion of feces does not occur, some type of intervention will be necessary, be it at the pharmacological level, through food or even in extreme cases through surgical procedures, since it can end up causing serious problems for the health.

Different remedies for constipation

Below we indicate a series of different recommended remedies to promote the expulsion of feces and relieve or eliminate constipation.

1. hydrate

One of the problems that constipation usually generates is the dehydration of fecal residues and that of the subject himself. Drinking enough water is not an absolute guarantee of not suffering from constipation, but it is essential to stay hydrated so that the body does not look for the water it needs in elements such as feces: this hardens them and makes it difficult for them to pass.

2. consume fiber

Another of the elements that makes us go to the bathroom more regularly It is the consumption of foods rich in fiber, such as cereals, legumes, nuts and fruit.

• You may be interested in: "Astringent diet: how to carry it out and benefits"

3. Use relaxation techniques

The existence of stress and anxiety can greatly hinder excretion, which is why it is useful to perform different relaxation techniques. Among them we can find breathing techniques, progressive muscle relaxation or alternatives such as mindfulness.

4. get massages

Another way to promote the motility of our intestines is through mechanical stimulation, through various abdominal self-massage techniques. Gentle pressure should be applied along the digestive tract., and it is advisable to apply circular movements.

5. Turn to physical activity

Another possible remedy for constipation to take into account is through physical activity, which helps stimulate the body. Among those considered most helpful are running, dancing or swimming. Activities that include direct exercise of the abdominal area, such as doing sit-ups, can also help.

6. Nutrition: use of foods with laxative and probiotic properties

There are a large number of foods that have the ability to stimulate intestinal transit and facilitate defecation. Plums, orange, banana, honey, apple, lettuce, broccoli, raisins, papaya, lentils, licorice or yogurt are useful examples, as well as any food that includes a high content of fiber. We are usually talking about fruits, vegetables and cereals.

7. Use of laxative drugs

Beyond the above and in case the rest of the options do not work, you can resort to the use of pharmacologically synthesized laxatives, such as Dulcolax or Microlax. Of course, it must be taken into account that its use must be sporadic and limited to specific moments, because if continuous consumption is carried out in the long term It can cause our body to decrease its ability to generate intestinal motility naturally or different severity side effects variable.

Bibliographic references:

• Longstreth GF, Thompson WG, Chey WD, Houghton LA, Mearin F, Spiller RC (2006). Functional bowel disorders. Gastroenterology 130 (5): 1480-91.
• king, e. (2006). Information to the patient: Constipation. Spanish Journal of Digestive Diseases, 98 (4). Madrid Spain.