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Quick Relief From Constipation

Constipation is an uncomfortable--but common--digestive health problem characterized by infrequent bowel movements. Several factors contribute to constipation such as a gastrointestinal tract disorder, irritable bowel syndrome or inadequate physical activity. Symptoms vary, but sufferers normally deal with gas, bloating and abdominal cramping. But fortunately, there are ways to quickly relieve constipation.

  1. Improve Your Diet

    • Unhealthy eating habits and a low-fiber diet can cause chronic or intermittent constipation. Increasing your fiber intake can quickly relieve constipation and uncomfortable symptoms associated with infrequent bowel movements. Choose high-fiber foods such as fresh fruits, raw and cooked vegetables, grains and legumes. According to the Mayo Clinic, women need between 21 and 25 grams of fiber a day, whereas men need between 30 and 38 grams. If necessary, take fiber supplements to receive the daily recommended dosage.

    Increase Physical Activity

    • A sedentary life and lack of regular exercise contributes to infrequent bowel movements. Exercise improves your total health. Movement from physical exertion stimulates intestinal contractions, which promotes regular bowel movements. Start an exercise routine and endeavor to workout for a minimum of 30 to 60 minutes a day. Exercises can include high-impact aerobics, biking, swimming, running, jogging or pilates. Along with exercise, massaging your lower abdomen can stimulate intestinal contractions and quickly relieve constipation.

    OTC Medications

    • Over-the-counter medications such as laxatives offer quick relief for constipation. However, these medication can become habit-forming, and should only be used occasionally when other home remedies fail. Most laxatives work within 12 to 24 hours, and they include stimulants, stool softeners and lubricants, which moisten hard stools and restore regular intestinal contractions. Some side effects of laxatives include abdominal cramping, diarrhea, bloating and nausea. Laxatives are a short-term remedy, and should not be taken for more than a week.

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