Prevention and self-treatment: The best tips against constipation
The topic „constipation“ belongs to the problems one would rather not discuss even in the closest circle. For most people a disturbance of bowel function is too embarrassing, so they avoid any questions about causes and possible remedies. We want to be bold, however: therefore in this article we address all aspects of obstipation and provide tips against constipation.
What is constipation?
Constipation, or as physicians call it: obstipation, is among the gastrointestinal complaints that occur particularly frequently. On average roughly one in ten German citizens suffers from persistent bowel problems that may already be considered chronic. Digestive complaints can significantly reduce quality of life, although obstipation does not necessarily require medical treatment.
Mostly women or elderly people are affected. A physician calls it obstipation when bowel movements are absent for four days. In addition, the affected person must strain heavily and has a persistent sensation of incomplete emptying. Often a hard or lumpy stool consistency is also a worrying sign. If these symptoms recur over a period of three months, the constipation is considered chronic. In a severe case, bowel movements can can even be absent for more than two weeks.
Additionally, abdominal pain, a feeling of fullness, flatulence and nausea may occur. There may also be a reduction in bowel sounds, or an accumulation of stool in the intestine may be palpable on the abdominal wall. A doctor should be consulted if bleeding or pain occurs during bowel movements. Unintended weight loss or persistent fatigue are also reasons for professional assessment.
How does constipation occur?
Some functional disorders of the intestine very often cause sluggish bowel activity. For example, the movement of the colon can be markedly slowed, so that the organ needs a significantly longer time to transport feces to the rectum. Because of the longer duration, more fluid than usual is removed from the stool mass. The result is a firm and hard mass that can only be expelled by straining.
It is also possible that the colon functions normally, but the rectum instead blocks evacuation. Then the affected person can only empty with great difficulty; the doctor then diagnoses your defecation disorder.
Incorrect diet often leads to digestive problems as well. Those who consume too little fiber or drink too little risk developing obstipation over time. Lack of physical activity can also be a cause, especially in older people who often do too little exercise.
What you can do yourself: Tips against constipation
First, the aim is to prevent constipation from occurring in the first place or from being promoted by one’s own behavior. Diet plays a major role:
Constipation also very often results from an unhealthy lifestyle or an improper diet. Therefore, here are some tips that work preventively:
Foods with a high fiber content accelerate bowel movements.
Drink plenty of fluids: at least two liters a day (water or tea).
A glass of water before breakfast promotes digestion.
A toilet stool eases evacuation.
Seek professional help: exercise and nutrition counseling offers individualized recommendations.
Eating behavior can also support bowel movements. You should allow yourself sufficient time for eating and, above all, chew thoroughly. Digestion already begins in the mouth, so chew each bite adequately.
Bowel movements themselves are a „ceremony“ for many people, and science supports this behavior that others often find odd. For a visit to the toilet you should therefore give yourself all the time you need to find the necessary calm. In addition, the bowel can certainly be trained. Those who go to the toilet every morning after breakfast gradually accustom the body to this process, and at some point evacuation will then occur automatically.
A hectic lifestyle is also often a cause of sluggish bowel function. Digestion is part of the parasympathetic nervous system, which is only activated in a state of rest. Those who are constantly under stress therefore reduce intestinal activity; relaxation, on the other hand, promotes intestinal movement. Suitable methods that induce a balanced calm are autogenic training or progressive muscle relaxation according to Jacobson.
Hausmittel bei Verstopfungen
In this section we will first address diet. There are foods that can relieve constipation and stimulate digestion. Fiber was already mentioned among the preventive measures. The German Nutrition Society (DGE) recommends at least 30 grams per day. Here is a list of the corresponding foods:
Whole-grain products (bread (rye, not wheat) and pasta, brown rice and rolled oats)
Seeds (psyllium and linseed)
Potatoes
Nuts
Millet
Vegetables (especially carrots, broccoli, cauliflower, peas, corn)
Fruit (pear, berries, avocado)
Dried fruit (dried plums/prunes)
Exercises to relieve constipation
The proverbial post-meal walk actually has a therapeutic effect. It activates intestinal peristalsis and thus supports the digestive process. But specific exercises can also counteract intestinal sluggishness.
Specific gymnastics exercises for the legs and lower abdomen help stimulate circulation. „Cycling“ while lying on your back, for example, also affects bowel movement. Some yoga asanas primarily train the abdominal wall and likewise stimulate the digestive tract.
The isometric abdominal press strengthens the musculature and has a beneficial effect on intestinal movements. Pull the navel in strongly for about ten seconds and then relax slowly. Repeat the exercise five times.
A regular abdominal or intestinal massage also boosts peristalsis. Five specific trigger points are massaged with gentle pressure, first individually in sequence, then in a semicircle.
Natural laxatives
Not only a healthy diet can help with digestive problems. There are also several proven home remedies that can even resolve existing constipation. However, the affected person should have some patience. Unlike medications, natural remedies usually do not act immediately but only after two to three days.
Black radish juice
The black radish contains bitter compounds and particularly pungent mustard oils. These components inhibit fungi, viruses and bacteria. They decongest the upper airways and also help with constipation and nausea. Therefore peel the black radish first, then grate it and finally press it out using a conventional juice press. Take one or two tablespoons several times a day.
Liquids on an empty stomach
Immediately after getting up, before breakfast, you can drink a glass of water or fruit juice, or a glass of warm water with the squeezed juice of half a lemon. Or add some salt to the water, perhaps also a teaspoon of lactose; both make the stool softer and also help against intestinal sluggishness. Those of us who drink coffee know that a morning cup of coffee can trigger the defecation reflex.
Microorganisms regulate the gut flora
The gut is populated by numerous microorganisms, and probiotics change the balance of intestinal cultures. They are also found in natural yogurt, buttermilk, kefir, beetroot, sauerkraut and beverages made from organic whole grains. They promote healthy intestinal activity and support the immune system. These home remedies are also used for gastrointestinal complaints and often shorten the duration of intestinal problems.