Common Culprits for This Health Nuisance

Twenty percent (20%) of Americans experience occasional constipation. If you do, you are not alone. If you move less than three times a week, then you might be constipated. Even if you do move, the output is painful to produce and the stool is hard and small. These are the typical symptoms of constipation. However, bowel habits vary from one person to another. In other words, if you don't move each day, it does not necessarily mean that you are constipated.

This condition has many possible causes. These include the following:

• Lack of water or dehydration: You need water to help move the waste through your intestines. Drink up to eight glasses of water daily.
  
  

• Inadequate fiber: To move regularly, you need to eat lots of fiber.
  
  

• Low activity level: A sedentary lifestyle affects your ability to move periodically. Thus, sitting all day can cause trouble.
  
  

• Age: As you reach your 60s and 70s, your bowel habits may change. Your symptoms will include painful and infrequent bowel movements with hard, dry stool.
  
  

• Supplements: Supplements such as iron and calcium affect your bowel movements.
  
  

• Ignoring the urge to move: Repeatedly postponing your bathroom trips can cause constipation problems.

Solutions on How to Make Yourself Poop Regularly

Ideally, you should have a bowel movement every day to make sure that you have a healthy colon and digestive system. Regular bowel movements also promote a happy mood.

1. How to Poop Fast Without Taking Pills

a. Get enough fiber

The American Heart Association Eating Plan recommends consuming 25 to 30 grams of fiber a day from a variety of food sources. Aim to eat up to five cups of fruits and vegetables per day. You may also choose to take up to two tablespoons of flaxseeds or chia seeds a day.

b. Drink more fluids

Dehydration can cause dehydration in the colon resulting in constipation. For that reason, make sure that you drink lots of water. The Institute of Medicine released a set of guidelines for water intake. If you are a woman, consume at least 2.7 liters a day from food and beverages. Men must take around 3.7 liters of fluids per day.

c. Exercise more

Inactivity is one of the risk factors for constipation. Exercise reduces the time it takes for the food to move from the stomach to the large intestine. As a result, it limits the amount of water absorbed from the stool. Aim to get up to 15 minutes of aerobic exercise a day. Running, swimming, and jogging are just a few of the suggested activities for maintaining a healthy digestive system. To alleviate constipation, perform some yoga positions. The stretching part can mitigate infrequent bowel movements.

d. Take probiotics

The researchers from King's College in London found that probiotics reduce gut transit time by 12.4 hours. Thus, it increases the frequency of bowel movements per week by 1.3. Probiotics help soften stools to make them easier to pass. Opt for probiotics containing Bifidobacterium as this strain of bacteria is the most effective.

e. Manage stress

Anxiety reduces the amount of blood that goes to the digestive system and results in slowing things down. You need to relax and meditate to get you to a calm state. Abdominal massage with oil may also help.

f. Don't ignore the urge

Ignoring the urge will also stop you from feeling the signals. For that reason, if your body signals you that it is time for you to poop, then you must not hold it. You must go if it is time to go. Otherwise, your stool becomes drier, harder, and more difficult to pass.

2. How to Poop with Pills

a. Use a laxative stimulant

This laxative stimulant squeezes your intestines to force a bowel movement. The most popular options would include the following: -Bisacodyl, E.g. Ducodyl and Dulcolax. -Senna-sennosides, E.g. Senokot.

b. Use an osmotic

An osmotic is different from a stimulant laxative as it promotes fluid movement through the colon. Osmotic laxatives could be magnesium hydroxide, magnesium citrate, polyethylene glycol, and lactulose.

c. Take a stool softener

If you are passing a hard stool, then a stool softener may help moisten it as it pulls water from the intestines. Docusate sodium and docusate calcium are just two of the popular options to ensure that your stool exits the body smoothly.

When to See a Doctor

If you have difficulty moving accompanied by belly pain or cramping, you should see a doctor. It is also time to see the doctor if you cannot pass gas at all. Consult your doctor if you experience constipation even if you drink enough water, consume adequate fiber, and exercise regularly. You should also check with your doctor if there is blood in your stool and you are losing weight without trying. These could be symptoms of a more severe medical problem, such as bowel cancer.

Ways to Prevent Chronic Constipation

• Increase your fiber intake: Limit your meat and dairy intake. Skip fast foods because they are low in fiber.
  
  

• Drink up: Eating enough fiber and drinking the right amount of water increases the bulk of the intestine causing it to contract and push food properly. As a result, it creates regular bowel movements.
  
  

• Practice yoga, Pilates, and meditation: These techniques are excellent stress-reducing ways to alleviate constipation.
  
  

• Stay active: You must get regular exercise and avoid sitting down all day.

Summary

The most common causes of constipation can be easily fixed by eating healthy foods, drinking lots of water, getting enough fiber, and staying active every day. However, you may also try the laxatives mentioned above. If you continue to have chronic constipation, see your physician to treat the underlying cause. You may also try the tips mentioned in the video below so you can poop fast when you are constipated.