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The Essential Guide To Sh*t: 12 Best Methods To Relieve Constipation

The Essential Guide To Sh*t: 12 Best Methods To Relieve Constipation

The “potty problems” are something we all dread. Constipation is painful, it leaves you feeling gassy and bloated and it’s definitely a matter to be concerned about. If you are suffering from constipation from too long and there is bleeding, you should immediately consult a doctor. But following these natural remedies and precautions (tried and tested by my friends and relatives) will help you in the long run to avoid constipation.

1. Increase your fiber intake

There are two types of fiber, soluble and insoluble. Both can prevent constipation. Soluble fiber has cell walls that retain water within the cellular structures, making waste softer, larger, and thus, easier to pass through your intestines. Insoluble fiber adds bulk to your fecal material. Go for whole-grains, cereals and pastas. Wheat bran can be very effective as a natural laxative.

best methods to relieve constipation

    2. Some helpful foods

    Include runes, pears, broccoli, flax seeds, kiwi, carrots, beans, peaches, pineapples and figs in your diet regularly to make things easier. They are packed with vitamins, several minerals and lots of anti-oxidants too. They are packed with fibers and good for your intestines.

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    best methods to relieve constipation

      3. Avoid these food

      Avoid chocolates, dairy products in large quantities, red meat, bananas, and caffeine. Well, caffeine can go either way, depending on whether or not you are dehydrated already. If you are, avoid caffeine.

       

      4. Exercise regularly

      Maintain an active lifestyle. Running, jogging, stretching, swimming: any aerobic exercises will keep your digestive track healthy and puts impact on your intestines.

      best methods to relieve constipation

        5. Herbal Teas and Warm Drinks

        Dandelion tea, senna tea, peppermint tea, green tea, black tea, fennel seed tea, burdock root tea, licorice root tea and clove tea are natural laxatives. Drink these separately or try mixing some of the ingredients together according to your taste, to make your own laxative tea. Sipping warm water throughout the day instead of cold water will also help.

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        6. Acupressure

        Some people say that acupressure also helps in constipation. A point called Large Intestine Four is located at the most elevated spot when the index finger and the thumb are placed close together. Applying pressure here might help.

         

        7. Changes in lifestyle

        Lead a healthy lifestyle. Stay hydrated, fix a schedule for your bowel movements, do not ignore the nature calls and limit the use of laxatives.

         

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        8. Avoid alcohol

        Alcohol dehydrates your body and electrolytes are lost which are essential to retain moisture in your stool. It suppresses intestinal peristalsis and kills the urge to move your bowels. Avoid alcohol strictly if you suffer from constipation.

         

        9. Yoga postures

        There are many yoga postures to relieve constipation but surya namaskaar (sun salutation) pose is the best and the most effective one. Performing this exercise, consisting of 12 poses, with synchronized breathing, heals the disorders related to liver, pancreas, indigestion, intestinal problems, and acidity, thus curing constipation.

         

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        best methods to relieve constipation

           

          10. Apply heat and massage

          Applying heat to the front of the pelvic area with a warm towel or heating pad may help as well. You can also try massaging your belly, with slight pressure, in a clockwise direction starting at the navel and moving your hands away from the center.

           

          11. Relax in steam baths

          Constipation might be a sign of toxicity. Instead of getting passed from the system, toxins get reabsorbed from the wastes. Relaxing in steam baths or having baths in warm water might help to relax the colon, detoxify your system and alleviate the symptoms of constipation.

           

          12. Medicines/Supplements

          If any of the above methods are not working for you, many drugs (laxatives) like lactulose or docusate, can help you to relieve chronic constipation but make sure to consult a doctor before starting any such medications.

          Featured photo credit: Andrew via flickr.com

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          Last Updated on July 10, 2020

          How to Take Control of Your Life with Better Boundaries

          How to Take Control of Your Life with Better Boundaries

          We all have them—those hurtful, frustrating, offensive, manipulative people in our lives. No matter how hard we try to surround ourselves with positive and kind people, there will always be those who will disrespect, insult, berate, and misuse you if we allow them to.

          We may, for a variety of reasons, not be able to avoid them, but we can determine how we interact with them and how we allow them to interact with us.

          So, how to take control of your life and stop being pushed around?

          Learning to set clear firm boundaries with the people in our lives at work and in our personal lives is the best way to protect ourselves from the negative effects of this kind of behavior.

          What Boundaries Are (And What They’re Not)

          Boundaries are limits

          —they are not threats or ultimatums. Boundaries inform or teach. They are not a form of punishment.

          Boundaries are firm lines—determined by you—which cannot be crossed by those around you. They are guidelines for how you will allow others to treat you and what kind of behaviors you will expect.

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          Healthy personal boundaries help protect you from physical or emotional pain. You may also need to set firm boundaries at work to ensure you and your time are not disrespected. Don’t allow others to take advantage of your kindness and generosity.

          Clear boundaries communicate to others that you demand respect and consideration—that you are willing to stand up for yourself and that you will not be a doormat for anyone. They are a “no trespassing” sign that makes it very clear when a line has been crossed and that there will be consequences for doing so.

          Boundaries are not set with the intention of changing other people. They may change how people interact with you, but they are more about enforcing your needs than attempting to change the general behavior and attitude of others.

          How to Establish Boundaries and Take Control of Your Life

          Here are some ways that you can establish boundaries and take control of your life.

          1. Self-Awareness Comes First

          Before you can establish boundaries with others, you first need to understand what your needs are.

          You are entitled to respect. You have the right to protect yourself from inappropriate or offensive behavior. Setting boundaries is a way of honoring your needs.

          To set appropriate boundaries, you need to be clear about what healthy behaviors look like—what healthy relationships look like.

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          You first have to become more aware of your feelings and honest with yourself about your expectations and what you feel is appropriate behavior:

          • Where do you need to establish better boundaries?
          • When do you feel disrespected?
          • When do you feel violated, frustrated, or angered by the behavior of others?
          • In what situations do you feel you are being mistreated or taken advantage of?
          • When do you want to be alone?
          • How much space do you need?

          You need to honor your own needs and boundaries before you can expect others to honor them. This allows you to take control of your life.

          2. Clear Communication Is Essential

          Inform others clearly and directly what your expectations are. It is essential to have clear communication if you want others to respect your boundaries. Explain in an honest and respectful tone what you find offensive or unacceptable.

          Many people simply aren’t aware that they are behaving inappropriately. They may never have been taught proper manners or consideration for others.

          3. Be Specific but Don’t Blame

          Taking a blaming or punishing attitude automatically puts people on the defensive. People will not listen when they feel attacked. It’s part of human nature.

          That said, you do not need to overexplain or defend yourself. Boundaries are not open to compromise.

          Sample language:

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          • “You may not…yell or raise your voice to me…”
          • “I need…to be treated with respect…”
          • “It’s not okay when…you take things from my desk without asking…”
          • “I won’t…do your work…cover for you anymore…”
          • “It’s not acceptable when…you ridicule or insult me…”
          • “I am uncomfortable when…you use offensive language”
          • “I will no longer be able to…lend you money…”

          Being able to communicate these without sounding accusatory is essential if you want others to respect your boundaries so you can take control of your life.

          4. Consequences Are Often Necessary

          Determine what the appropriate consequences will be when boundaries are crossed. If it’s appropriate, be clear about those consequences upfront when communicating those boundaries to others.

          Follow through. People won’t respect your boundaries if you don’t enforce them.

          Standing our ground and forcing consequences doesn’t come easily to us. We want to be nice. We want people to like us, but we shouldn’t have to trade our self-respect to gain friends or to achieve success.

          We may be tempted to let minor disrespect slide to avoid conflict, but as the familiar saying goes, “if you give people an inch, they’ll take a mile.”

          It’s much easier to address offensive or inappropriate behavior now than to wait until that behavior has gotten completely out of hand.

          It’s also important to remember that positive reinforcement is even more powerful than negative consequences. When people do alter the way they treat you, acknowledge it. Let people know that you notice and appreciate their efforts.

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          Final Thoughts

          Respect is always a valid reason for setting a boundary. Don’t defend yourself or your needs. Boundaries are often necessary to protect your time, your space, and your feelings. And these are essential if you want to take control of your life.

          Start with the easiest boundaries first. Setting boundaries is a skill that needs to be practiced. Enlist support from others if necessary. Inform people immediately when they have crossed the line.

          Don’t wait. Communicate politely and directly. Be clear about the consequences and follow them through.

          The better you become at setting your own boundaries, the better you become at recognizing and respecting the boundaries of others.

          Remember that establishing boundaries is your right. You are entitled to respect. You can’t control how other people behave, but you do have control over the way you allow people to treat you.

          Learning to set boundaries is not always easy, but with time, it will become more comfortable. You may eventually find that boundaries become automatic and you no longer need to consciously set them.

          They will simply become a natural extension of your self-respect.

          Featured photo credit: Thomas Kelley via unsplash.com

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