If you experience constipation, you are not alone. People of all ages can have constipation occasionally, making it one of the most common gastrointestinal problems. Additionally, some conditions and circumstances are more likely to make constipation a regular occurrence.
You can get rid of or manage constipation by making dietary and lifestyle changes. Most constipation situations should be helped by the methods listed below, but more severe cases, especially those brought on by underlying medical conditions, may require medical attention. Some people also rely on fibre and hemp full spectrum supplements to relieve constipation.
Trying these 6 tips can help relieve constipation and its symptoms.
Exercise is beneficial
Numerous research suggests that exercise may help lessen the symptoms of constipation. Studies have linked sedentary lifestyles to a higher frequency of constipation. Because of this, some medical experts suggest increased activity to encourage stool movement.
Only a few research studies have found evidence to support this claim. As a result, additional research is needed. Exercise did not always result in fewer trips to the bathroom, but some studies have indicated that it did lower some symptoms and improve quality of life scores. People who struggle with constipation, IBS, and poor digestion may find brisk walking helpful and moderate exercise. Alternatively, you might decide on a type of exercise that you feel confident staying with.
Keep yourself hydrated
Since water makes up the majority of our bodies, staying well hydrated is crucial for normal physiological function. Water boosts metabolism and can reduce your risk of experiencing stomach issues.
Drinking plenty of water will make it simpler for your body to rehydrate and ensure regular bowel movements. Additionally, drinking lots of water can significantly lower the chance of becoming constipated. When you consume less water, your faeces get tougher and more difficult to pass through the digestive tract. Your best chance of avoiding constipation is drinking enough water and eating enough fibre.
Tip: A helpful hint is to drink coconut water to stay hydrated and detoxified. It enhances kidney functionality and stimulates the digestive tract. Additionally, coconut water naturally includes magnesium, which helps the muscles in the intestinal wall move faeces.
Consume more probiotics
Two probiotics, Bifidobacteria and Lactobacillus, may help to prevent chronic constipation. Probiotics are living, beneficial bacteria that are naturally present in the gut. A bacterial population is out of equilibrium in certain people with chronic constipation. Increased consumption of probiotic foods may aid in keeping this balance and preventing constipation. Probiotics can help relieve constipation by increasing the frequency and consistency of your stools. Congestion can be treated and made easier to pass by producing short-chain fatty acids and improving digestive processes. You can try probiotic pills or consume more probiotic-rich foods like yoghurt, sauerkraut, and kimchi to see if it relieves constipation.
Increase your fibre intake
Eating the right foods high in fibre is the first defence against constipation. Eating can affect your gut microbiota, bowel motions, and general health. Increasing your intake of high-fibre meals will help you control your bowel movements since they give your stool greater volume and speed up its transit through your intestines. A fibre supplement may help you if you struggle to consume enough fibre in your diet to prevent constipation.
The stool becomes heavier and softer when you take fibre supplements, which makes it simpler to pass through your intestines. There are several over-the-counter remedies available, whether online or in stores.
They are available in candies, fibre products, powder, and capsules, among other forms. It’s important to remember that fibre supplements, which have a slight laxative effect, might occasionally cause minor cramping. They are often well accepted, though. Additionally, depending on how often you get constipation, you should regularly take a fibre supplement.
Caffeine can be beneficial
After consuming coffee, some people can feel the need to use the bathroom more frequently. This is because coffee stimulates the muscles of the digestive tract. Drinking caffeinated coffee can promote bowel movement by making the muscles in the intestines contract. This stimulation may cause the stool to move toward the rectum. While coffee with caffeine can help with bowel movements, it can also make you dehydrated. Drink adequate water while consuming caffeinated beverages to prevent the problem from worsening.
Coffee may also include trace amounts of soluble fibres, which help to maintain a healthy balance of intestinal bacteria and prevent constipation. However, the bowel-stimulating effects of caffeine may be more pronounced in people with IBS. Additionally, it can make stomach issues worse. You can remove caffeine from the diet to see if it benefits you with IBS.
Try taking CBD for constipation
It is well known that taking CBD for constipation controls intestinal motility, which facilitates digestion. The calming effects of CBD on the nervous system may be important, and CBD’s antioxidant capabilities may also help with more frequent and regular bowel motions. However, there is more to it than that. Allegations of interactions with cannabidiol include those relating to IBS, constipation, diarrhoea, and upset stomach.
By addressing the underlying reasons, CBD can ease some types of constipation. Patients with constipation can benefit indirectly from its pain-relieving and anti-inflammatory properties. You could reduce your dose or switch to hemp full spectrum CBD if you take opiods and experience constipation as a side effect. Your anandamide levels rise due to CBD, which reduces your pain response.
Note: If you don’t know what’s causing your constipation, we advise consulting a doctor before using CBD. Taking CBD for constipation may make the symptoms of atonic or obstructive constipation worse. However, if you go through periods of constipation and diarrhoea, it might also be helpful to you. When you experience a bout of diarrhoea, CBD can help you by reducing your bowel movement and the symptoms that go along with it.