Medical Video: How to Empty Your Bowels Without Straining
Everyone has different bowel habits. There are people who defecate every day, but there are also those who every two days. However, if you have difficulty defecating, you are experiencing constipation. Constipation is a condition where a person defecates less than three times a week. Usually, constipation occurs because you don't have enough fiber or water. Signs of constipation include having difficulty defecating, stools becoming hard and hot, and the stomach will feel stiff because feces accumulate too long in the intestine.
Constipation can be caused by a lack of consumption of fibrous foods or too much consumption of high-fat foods, lack of exercise, and lack of drinking. However, although it seems trivial, constipation can still interfere with your concentration in carrying out daily activities.
The following are tips for launching a bowel movement.
1. Expand to eat fibrous foods
You must often hear that people who experience constipation must multiply fiber consumption. In fact, this is a true recommendation because consumption of fiber can indeed help regulate bowel movements by absorbing extra water and helping to form feces.
In addition, the fiber content in the foods you consume can attract residues in your intestinal tract and can later stimulate your digestive system to immediately defecate. Therefore, when you experience constipation, try to increase fiber intake by eating fruit (such as papaya), vegetables (cabbage, carrots, or spinach), and whole grains.
2. Pay attention to what you eat
One of the causes of constipation is because of what you eat, including the lack of vitamin B12 intake in the food you consume. Some foods that you can consume to facilitate defecation are kiwi fruit, oranges, oatmeal, spinach, aloe vera, beans, yogurt, coffee, rice.
Based on a study, it is known that people who consume rice can reduce the risk of constipation. In addition, consumption of coffee when you constipate can stimulate movement in your intestines, increasing circulation and memory of your brain.
3. Drink plenty of water
One result of constipation is dry stool. Therefore, to facilitate defecation, you need to drink more water because consumption of water can make it easier for feces to come out. However, you should avoid dieuretic drinks such as caffeinated drinks (coffee and soda) and alcoholic beverages when you experience constipation because it can cause fluid loss through increased urination and will worsen constipation. Drinks that are recommended when you experience constipation are juices such as apple juice or pears and herbal teas.
4. Increase exercise
The simple reason why you need to exercise while experiencing constipation is because exercise can cause an increase in heart rate and breathing which can stimulate muscle contractions throughout the body and help food move faster through your intestines. Try to exercise lightly for about 20 to 30 minutes for five days a week.
5. Avoid stress
Your digestive system is very sensitive to stress, and constipation is a response to the digestive system to stress. Therefore, try to do things that you enjoy in order to reduce stress levels, one of which is to sing, swim, go watch, or other hobbies.
6. Don't like to hold back defecation
The more often you resist defecation, the greater your risk for constipation. Therefore, when you feel you have to defecate, then, immediately go to the toilet to defecate.
You can try some of the tips above to facilitate defecation. However, if after trying a few tips above for three weeks and your condition does not improve, you need to consult a doctor.