Increase fiber intake
Increasing the intake of fiber in the food you consume can facilitate digestion and make the stool texture denser, so that the stool is pushed out of the intestines more quickly.
Some fibrous food choices that are good for consumption to treat constipation are fruits, vegetables, nuts, and seeds.
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 doesn’t feel bloated.
Consume more water
Lack of drinking water can make the dirt in the digestive tract harden, making it difficult to remove when defecating. To deal with constipation, you can drink plain water or mineral water at least 8 glasses per day.
In addition to dealing with constipation, drinking enough water can also keep you from dehydration. The need for water in the body can be measured by looking at the color of urine.
If your urine is dark yellow, this is a sign that you are still lacking fluids. You can drink water more often or more if you are still short of fluids or if you still have difficulty passing stools. Peak bioboost reviews are one remedy to overcome this problem
Increase physical activity or sports
Exercise or physical exercise can increase the movement of muscles in the digestive tract or intestines. Therefore, you can exercise regularly, for example by walking around the yard of the house for 15-30 minutes every day to improve digestion and overcome complaints of constipation.
Avoiding the habit of holding back bowel movements
Give yourself sufficient time to defecate. Avoid rushing or procrastinating when you want to defecate. Forming this habit can help facilitate bowel movements.
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 treat short-term constipation.
You can dissolve about 3-5 teaspoons of English salt in 250 ml of warm water, then mix well and drink. For children aged 6-12 years, 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.
Apart from being drunk, Epsom salt can also be used for bathing. To do this, mix 350 Epsom salts in a bathtub or bathtub filled with warm water, then soak.
During the bath, the mineral content in Epsom salt water can penetrate your body and improve your digestion, so that complaints of constipation can be resolved.
Using olive oil
Olive oil can make stools softer, making bowel movements easier. You can mix one tablespoon of extra virgin olive oil in a glass of lemon juice and drink it.
Also, olive oil can be used as a salad mixture. However, keep in mind that olive oil should not be used to treat long-term constipation.