Well-being is not just not being sick; it is feeling that our body functions perfectly. And this, when we are constipated, is not possible. One of the most frequent digestive discomforts, which we have all suffered at some point occasionally, knowing how to relieve constipation is key so that it does not go beyond a simple fleeting discomfort.
And it is that, for many people, constipation can become a recurring problem that affects daily well-being. Because, when intestinal transit slows down, symptoms such as difficulty defecating, hard stools, a feeling of incomplete evacuation, or abdominal pain appear.
Therefore, from be levels we are going to tell you how to relieve pain from constipation effectively and safely. In most cases, simply improving certain lifestyle habits is usually enough to enjoy a more regular bowel rhythm.
Why does constipation occur?
Before delving into how to relieve constipation, it is important to understand why it appears. Intestinal transit depends on multiple factors: diet, hydration level, physical activity, stress, or even hormonal changes.
Some of the most common causes of constipation are:
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Low fiber diet.
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Lack of hydration.
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Sedentary lifestyle.
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Stress or changes in routine.
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Alterations in the intestinal microbiota.
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Hormonal changes (such as those that occur during menopause).
When one or more of these factors combine, the natural movement of the intestine tends to become slower, which causes problems for evacuation.
How to relieve constipation naturally
More and more people, when suffering from this problem, are looking for how to relieve constipation naturally before resorting to more aggressive solutions such as laxatives, which can cause irritation and dependence. We tell you what you can do to get your intestine moving on its own again:
Increase fiber intake
Fiber is one of the most important nutrients for maintaining healthy intestinal transit. It works by increasing stool volume and promoting its passage through the intestine.
These are some of the foods richest in fiber:
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Fruits such as kiwi, pear or prunes.
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Vegetables.
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Legumes.
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Whole grains.
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Flax or chia seeds.
The ideal is to increase fiber consumption gradually to avoid digestive discomfort and allow the body to get used to it.
Drink enough water
Hydration is key for fiber to fulfill its function. When the body does not receive enough fluid, stools can become harder and, therefore, more difficult to evacuate. Drinking water regularly throughout the day helps maintain active intestinal transit. The ideal? At least two liters daily.
Stay active
Movement stimulates intestinal motility. Walking, practicing yoga or moderate exercise can help activate the digestive system and promote evacuation. Even small changes, such as walking after meals, can significantly improve intestinal transit.
Create a digestive routine
The body works better when it has regular habits. Trying to go to the bathroom at the same time each day, especially after meals, can help train the intestinal reflex. It is also important not to ignore the urge to go to the bathroom, as delaying it can worsen constipation.
The role of pre-digestion
Often, constipation in the colon is the consequence of a previous failure in the stomach. If food is not broken down correctly due to a lack of enzymes or acid, it reaches the intestine in a "rough" way, hindering peristalsis.
At this point, tools like digestya are of great help. As a multi-target formula that optimizes food breakdown and protects the mucous membrane thanks to sea buckthorn, it helps food transit more smoothly. By improving the initial phase of digestion, obstacles are eliminated that would otherwise translate into slower transit.
How to relieve stomach pain from constipation
When constipation is prolonged over time, a sharp discomfort and uncomfortable pressure usually appear. Knowing how to relieve stomach pain from constipation is essential to regain comfort in times of crisis.
Heat and abdominal massage
Pain is usually caused by intestinal spasms when trying to mobilize hardened stools or by gas accumulation. Applying local heat with a heating pad helps relax the smooth muscles of the abdomen.
Posture matters
Sometimes, pain and difficulty come from a bad position on the toilet. Using a small stool to elevate the knees above the hips changes the angle of the rectum, allowing for effortless evacuation that reduces abdominal pressure and associated pain.
Gentle abdominal massages
Performing circular movements on the abdomen following the path of the colon (clockwise) and with gentle pressure can help stimulate intestinal transit.
How to relieve constipation during menopause
Hormonal changes can also influence the functioning of the digestive system. In fact, for women, digestive health is intimately linked to hormonal health. It is very common to notice that, with the onset of maturity, transit becomes slower.
If this also happens to you, to know how to relieve constipation during menopause, you must first understand what is happening inside you.
The impact of estrogens on the colon
During climacteric (perimenopause, menopause, and post-menopause), estrogen levels decrease. These hormones play a fundamental role in mucosal hydration and intestinal motility. As they decrease, the intestine can become drier and its movements slower.
To address this problem from the hormonal root, at be levels we have designed vital woman, a comprehensive supplement to balance hormones during this transition stage. By helping to reduce symptoms such as hot flashes or insomnia and promoting overall hormonal balance, it indirectly favors a more conducive environment for regular intestinal transit.
When hormones are balanced, the nervous system relaxes and the digestive tract can perform its functions more efficiently.
Magnesium: the mineral for rest and transit
During menopause, magnesium becomes an essential mineral, which helps relax the nervous system and attracts water to the intestine, which softens stools. Prioritizing magnesium-rich foods or highly bioavailable supplements is a winning strategy to combat the intestinal dryness typical of this stage.
And, although occasional constipation is quite normal, it is important to consult a healthcare professional if symptoms such as persistent constipation, very intense abdominal pain, blood in the stool, or sudden weight loss appear.
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Persistent constipation for several weeks
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Intense abdominal pain
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Blood in the stool
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Unexplained weight loss
In conclusion, constipation is a sign that something in our routine is not right, whether it is our hydration, our stress management, or our hormonal balance. Don't settle for living feeling heavy and apply these small changes we have discussed, which can greatly improve your intestinal transit and help you prevent digestive discomfort.
