How to Overcome Difficulty Defecation Naturally at Home

Are you often constipated? If so, you don't need to worry, because there are various ways to deal with constipation that you can do at home. Thus, the discomfort caused by constipation can be resolved immediately.

Difficulty defecating or constipation is one of the most common digestive complaints or problems. The causes of constipation can vary, ranging from an unhealthy diet (lack of fiber intake), not drinking enough water, rarely moving or exercising, to the habit of frequently holding bowel movements.

How to Overcome Difficulty Defecation Naturally at Home

If you often experience complaints of constipation, some of the following ways to overcome constipation may be something you can try.

How to Treat Constipation at Home

Here are some ways to treat constipation naturally at home:

1. Increase fiber intake

Increasing the intake of fiber in the food you eat can facilitate digestion and make the texture of the feces denser, so that the feces are pushed out of the intestines faster.

Some good fibrous food choices consumed to overcome constipation are fruits, vegetables, nuts, and whole grains.

In addition, avoid foods or drinks with a high gas content, such as milk, soft drinks, fatty foods, and certain vegetables such as radishes and cabbage, so that your stomach does not feel bloated.

2. Consume more water

Lack of drinking water can make the dirt in the digestive tract harden, making it difficult to expel when defecating. To overcome constipation, you can drink water or mineral water at least 8 glasses per day.

In addition to overcoming constipation, drinking enough water can also keep you from becoming dehydrated. The need for water in the body can be measured by looking at the color of urine.

If your urine is dark yellow, it's a sign that you're still dehydrated. You can drink water more often or more if you are still dehydrated or if you still find it difficult to pass stool.

3. Increase physical activity or sports

Exercise or physical exercise can increase muscle movement in the digestive tract or intestines. Therefore, you can exercise regularly, for example by walking around your yard for 15–30 minutes every day to improve digestion and overcome complaints of constipation.

4. Avoid the habit of holding back defecation

Provide sufficient time to defecate. Avoid rushing let alone procrastinating when you want to defecate. Forming these habits can help facilitate bowel movements.

5. Using Epsom salt

Epsom salt or better known as English salt can also be used to treat constipation. The magnesium sulfate content in Epsom salt when dissolved in water can overcome short-term constipation.

You can dissolve about 3-5 teaspoons of English salt into 250 ml of warm water, then stir well and drink. For children aged 6-12 years, simply dissolve 2 teaspoons in warm drinking water.

However, this method is not effective for long-term treatment and is not recommended for children under 6 years of age.

In addition to drinking, Epsom salt can also be used for bathing. The trick, mix 350 Epsom salts in a bath or bathtub filled with warm water, then soak.

When bathing, the mineral content in Epsom salt water can seep into the body and improve your digestion, so that constipation complaints can be resolved.

6. Using olive oil

Olive oil can make stools softer, making bowel movements smoother. You can mix a tablespoon of extra virgin olive oil in a glass of orange juice to drink.

In addition, olive oil can be used as a salad mix. However, keep in mind that olive oil should not be used to treat constipation problems in the long term.

7. Consuming caffeine

The caffeine content in coffee, tea, and dark chocolate can stimulate the muscles in the digestive system to contract. This effect makes caffeine can improve digestion and stimulate you to defecate.

However, you are not advised to consume caffeine in excess. This is because caffeine also triggers urination more and more frequently, thereby causing dehydration.

You just need to drink one glass of caffeinated drinks per day and balance it by drinking more water to maintain your body's fluid intake every day.

In addition to doing how to overcome constipation naturally above, you can also use laxatives or over-the-counter defecation-stimulating drugs. However, it is important to always read the packaging label first to find out the right dosage and how to take it.

If constipation has been going on for a long time or if the above methods If you do not succeed in overcoming the complaints of difficulty in defecating that you are experiencing, you should consult a doctor so that appropriate treatment can be given.

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