Drink plenty of water and other ways to soften stools naturally

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1. How to make stools easy to pass

Constipation laxatives can help patients relieve constipation quickly. However, in the long-term, laxatives can lead to drug dependence with adverse effects such as diarrhea, flatulence, abdominal distension, cramps, frequent bowel movements... That's why the ways to do it Soft stools that are easy to pass are often preferred before the doctor prescribes laxatives. Stool softening methods have fewer drawbacks, and some of them even help patients improve their health. So when constipated, how to make stools soft?

1.1. Drink lots of water to soften stools

In fact, the stool will become hard, lumpy and can cause pain during defecation because the stool does not have enough water content when it reaches the large intestine. Dehydration can occur due to many different reasons, including: prolonged stress, patients often move a lot so it is not convenient to go to the toilet, due to side effects of other medical treatment drugs. ... On the other hand, dry, dehydrated stools make patients more stressed, complicating digestive health problems. Therefore, the most basic way to soften stools is to add enough fluids to the body, especially water, which can help patients avoid discomfort caused by too dry stools and help soften stools naturally. course.
Each person will have different water needs, here is a general rule to know to know if the body is getting enough fluid: if the urine is dark yellow, the urine quantity is too small and the frequency of urination during the day is infrequent, then it can basically confirm that our body has not received enough fluid or may have been dehydrated.
Drinking more water softens stools and helps them move more easily through the colon. When suffering from frequent constipation, patients can consider adding prune juice daily, drinking a glass of warm water every morning will help improve discomfort very effectively. The dose a patient needs to drink plenty of stool softeners will depend on many factors such as: age, gender, activity level, and the climatic conditions in which the patient lives. When the body is provided with enough water, it will make the stool more dilute, helping the colon to pass stool out of the body faster and easier.

1.2. Add more fiber to help soften stools naturally

Most of the ingredients of vegetables, tubers and fruits contain a very rich amount of fiber, this fiber is usually divided into 2 types that are soluble fiber and insoluble fiber. Accordingly, insoluble fiber is the most beneficial substance in softening stool for people who are experiencing constipation. This is a type of fiber that does not dissolve in water, helps food move more quickly from the stomach to the intestines and retains the amount of water in the leftovers after the nutrients have been absorbed.
Soluble fiber is abundant in whole grain flours, legumes and vegetables such as broccoli, green beans, potatoes... A person, whether experiencing constipation or not, should eat it. With enough fiber and drinking lots of water every day, this lifestyle will smooth the digestive tract, improve constipation effectively and benignly.
In addition, people with constipation can also supplement fiber through functional foods available on the market after being indicated and agreed by specialists.
Suddenly adding too much fiber to the body in a short period of time can lead to unpleasant symptoms in the digestive system such as bloating, diarrhea... so we need to add it slowly. , can increase fiber intake gradually over 5 days and do not increase more than 5g fiber per day.

1.3. Regular exercise improves stool quality

Regular physical activity brings a lot of health benefits, including effectively increasing bowel movements, stimulating the digestive system. Many studies have shown that exercise is an effective and safe solution for people with constipation. When exercising a lot, the body will need more water, we should drink water before - during - and after exercise to help soften stools naturally.
For some people who find it difficult to exercise, they can choose gentler forms of exercise such as yoga movements, slow walking... Pregnant women also get a lot of benefits when doing exercise. perform yoga moves that are tailored to their needs and bodies.
Besides, gently moving the body before going to the toilet with bouncing movements will help the body store more oxygen, promote the process of pushing stool out of the colon quickly, avoid feeling tired, losing too much strength because of going to the toilet for too long, limiting the burning pain.

1.4. Probiotics Supplement - Probiotics

Probiotics - Probiotics are beneficial bacteria found in fermented foods such as kefir, sauerkraut, kimchi, miso, kombucha, tempeh... Probiotics are also available as packaged functional foods, type of yogurt drink ... helps to preserve the microflora in the intestine - where billions of microorganisms are concentrated, increasing the number of beneficial bacteria that help the digestive system to be healthy and balanced.
In addition, the consumption of Probiotics also helps soften stools and increase bowel movements, increasing the frequency of bowel movements. Probiotics supplements are a safe way to improve constipation for most people, including children, pregnant and lactating women, and the elderly.

1.5. Use olive oil to soften stools

The fat component in olive oil helps patients relieve constipation by: This fat will cover the surface of the inner surface of the digestive tract, making it easier for stool to pass, retaining more water from there. soften stools. Using 1 teaspoon of olive oil on an empty stomach helps relieve constipation in most adults, but using olive oil is not recommended for children. A study has demonstrated that if olive oil is not available, flaxseed oil and mineral oil are equally effective in softening stools, reducing constipation in patients on dialysis.

1.6. Aloe vera helps soften stools effectively and safely

Aloe vera juice is rich in substances that reduce inflammation in the digestive tract, helping to soften stools. Constipated patients can use aloe vera juice in smoothies, juices or can use pure aloe vera juice.
However, it is recommended that aloe vera juice should not be used during pregnancy or for nursing mothers, not for children under 12 months of age, and when eligible, only use this stool softener method during pregnancy. short time.
To avoid allergy to aloe vera, before using we should apply a little fresh aloe vera on the inner forearm, if after 24 hours there is no reaction, it can be used safely. .

1.7. Use Epsom salt to soften stools

Epsom salt is salt that looks like regular table salt but is high in magnesium and sulfate minerals, often added to baths to soothe muscle aches. However, Epsom salt can also be used to help treat constipation by increasing the amount of water in the intestinal tract, thereby softening stools naturally. Consuming more magnesium sulfate each day will help improve bowel movements and stool consistency. Epsom salt is not recommended for children under 6 years of age, pregnant or lactating people.

2. Some other ways to improve constipation

2.1. Abdominal massage

Every morning after waking up, people with constipation should do a few massage movements, massaging the abdomen in a clockwise direction. This method will help the abdomen be warmed, stimulate bowel movements, increase the feeling of wanting to defecate and make bowel movements easier.

2.2. Correct sitting posture to defecate

Correct defecation sitting posture is extremely important for constipated patients: When sitting on the toilet, the patient should add a small chair under the legs so that the abdomen and thighs create a small angle about 35 degrees. This position helps to straighten the bowels and make bowel movements faster.

2.3. Gently flush warm water into the anal area

Flushing warm water into the anus will help soften the stool, reduce the burning sensation when constipated. However, the patient should avoid flushing too hard, which will cause severe pain to the skin under the anus.
There are many natural ways to soften stools to improve constipation, bloating and indigestion. In addition to adding fluids, drinking plenty of water, apply the above measures to improve constipation as well as help the digestive system stay healthy.

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