How to Deal with Chronic Constipation for Women? Recommended Remedies for Constipation

Constipation is a disease that can occur in anyone. Due to poor eating habits, some women have become victims of constipation, and many people have suffered from long-term constipation, which is very painful during bowel movements. Therefore, people hope to find some good methods to improve constipation. There are still many ways to solve constipation, and you can choose according to your own situation. So, what should women do with long-term constipation? Here are some suggestions:

1. Eat apples on an empty stomach in the morning

Before breakfast, you can eat an apple on an empty stomach. Apples are rich in pectin, which absorbs water and gels, so it has a good effect on softening stool.

2. Drink coffee for breakfast

You can drink a cup of coffee during breakfast, especially black coffee. Black coffee has diuretic effects. Caffeine in coffee beans can stimulate the parasympathetic nervous system and promote intestinal motility, making morning bowel movements smoother. Or some people can also promote bowel movements by drinking instant coffee, as it contains a higher level of caffeine.

3. Chew fibrous food slowly

Consuming too much fibrous food at once can help improve metabolism and prevent constipation, but it may also cause bloating, flatulence, and diarrhea. If you are not used to eating fibrous foods, you can choose supplements such as fiber powder, methylcellulose, or polycarbophil calcium tablets.

4. Drink plenty of water

Scientists say that drinking 6-8 glasses of water a day can soften stool. Try filling a 1.8L water bottle at work and finishing it before the end of the day!

5. Eat more whole grains

Whole grains are rich in dietary fiber. Non-water-soluble fiber can stimulate the movement of the digestive tract and cannot be broken down by digestive enzymes. It acts like a broom in the intestines, increasing the volume of stool and scraping away accumulated feces in the twists and turns of the large intestine.

6. Ensure three meals a day

Eating three meals a day can promote intestinal motility, which in turn promotes bowel movements. Breakfast is especially important as it helps get your intestinal system started as soon as possible. Research has also found that breakfast rich in protein can make you eat less sugary foods, thus avoiding weight gain.

7. Don't strain too hard

Straining too hard when using the toilet will not relieve constipation, but may cause more serious consequences. Straining too hard can lead to hemorrhoids or even rectal prolapse. If you haven't had a bowel movement after 15 minutes, it's best to leave the toilet promptly.

8. Participate in more exercise

Although scientists cannot yet explain the mechanism, exercise can indeed speed up intestinal motility. Three sessions of 30 minutes of brisk walking, swimming, or other aerobic exercises per week are enough to solve constipation problems. Remember to replenish water during exercise!