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General Practice 2023

7 simple tips to release constipation

7 simple tips to release constipation
7 simple tips to release constipation

To release the trapped intestine, it is important to adopt some strategies, such as regular physical activity, drinking lots of water and eating fruit rich in fiber that will stimulate the functioning of the intestine facilitating the elimination of stools.

Also, other simple tips that also help loosen constipation include doing belly rubs.

When the symptoms of constipation do not improve even with the tips or if the presence of blood in the stools is verified, it is important to consult the general practitioner or gastroenterologist so that an evaluation of the symptoms can be carried out and the treatment indicated. more suitable.


1. Drink warm water with lemon when you wake up

Drinking warm water with lemon when you wake up can be a good way to release a trapped bowel, because it stimulates natural bowel movements. In this way, it is possible to make the stools softer and easier to release, relieving the discomfort of accumulated stools.

2. Chew food well

Eating slowly and chewing food well helps to fight constipation, because when you chew slowly, the brain sends stimuli to the intestine, stimulating bowel movements and helping to eliminate feces.

3. Drink some laxative teas

Some natural teas, such as senna, cascara sagrada and prune, help to hydrate the stool, in addition to containing substances that stimulate bowel movements, helping to evacuate. Discover some laxative teas that help loosen the intestines.

4. Maintain a he althy and varied diet

Maintaining a he althy and varied diet can be an excellent way to help loosen the bowels, prioritizing foods rich in fiber such as whole grains, fruits, vegetables and greens. See other foods that fight constipation.

In addition, regular consumption of probiotics, beneficial bacteria that help balance the intestinal flora, also help to regulate the intestine, helping to treat constipation. Understand how probiotics help loosen the gut.

5. Giving belly massages

The belly massage helps to improve constipation because the pressure on the belly stimulates the intestines to move, helping to eliminate stool more easily.

The massage should be started by placing the closed hand under the ribs on the right side, traveling along the belly until reaching the ribs on the left side. The massage should continue downwards, keeping the same line up to the middle of the belly. After that, massage to the right side up to the navel and, finally, up to the pubic region.

It is important to respect the beginning and end locations, as the purpose is to massage the final part of the intestine. This massage must be performed for at least 5 minutes and can be done in a lying or sitting position.

Although it can help relieve the symptoms of constipation, massage should not be done during pregnancy because of the pressure on the belly.

6. Exercise regularly

Regular exercise can be a good option to help loosen the bowels as the belly muscles are strengthened, increasing the pressure they put on the bowel and encouraging it to move.

Therefore, it is important to do physical exercise, such as walking, running, sit-ups, jumping rope or weight training at least 30 minutes a day.

7. Set a time

Setting a time to have a bowel movement can help improve constipation because it trains the bowel muscles to function at a regular pace. To educate the intestine to always work at the same time, it is important to go to the bathroom, even if you don't feel like it, every day at the same time, such as after breakfast, lunch or dinner.

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