Constipation
can be defined as the difficulty or inability of the bowels to move normally
and frequently to facilitate the easy passage of stools for several days or
weeks.
Both
children and adults experience constipation but it is seen most commonly in
elderly people.
The
most common reasons for constipation are inadequate liquid intake, inadequate
physical activity, changes in eating routines, changes in food intake, some
processed dairy products, etc.
Symptoms
of constipation include having hard and lumpy stools, inability to pass stools
more than three times a week, straining to pass stools, feeling of incomplete
emptying, nausea, abdominal pain, bloating, etc.
Complications
can include anal skin tear (anal fissure), bowel incontinence, rectal prolapse,
rectal bleeding, swollen veins, fecal impaction, hemorrhoids, etc.
Diagnostic
modalities for severe constipation include blood tests, x-ray, colonic transit
study, anorectal manometry, colonoscopy, sigmoidoscopy, etc.
Medical
treatment modalities include osmotic laxatives, lubricants, stool softeners,
enemas, suppositories, etc. A surgical procedure may be indicated in some cases
of severe constipation.
The
following are the time-tested, effective, and scientifically proven tips that
are simple and easy to implement. These techniques give excellent results not
only in treating constipation but also in preventing it. Let’s dive into the
subject right away.
1. Drink plenty
of water.
The
excretory part of the digestive system requires plenty of water to ensure
smooth and proper movement of food wastes, without which the stool becomes
hard, making it difficult to pass through the system. Most of the symptoms of
constipation get relieved by drinking plenty of water. About 8 to 10 glasses of
water a day is recommended to prevent constipation and an extra 2 to 4 glasses
of warm water a day may help with easing constipation. Fruit and vegetable
juices containing nutrients and an element of fiber are the best choice in
dealing with constipation.
Constipation
usually occurs during pregnancy due to increased progesterone hormones that
relax the intestinal muscles resulting in food and waste moving slower. Iron tablets also may contribute to
constipation. Drinking plenty of water could help with the symptoms.
2. Avoid
excessive consumption of high-fat foods.
Though
our digestive system requires fat to function properly, excessive consumption
of foods like high-fat meats, some dairy products, deep-fried foods, sugary
sweets, rich desserts, and other high-fat foods could slow down the digestive
process and could contribute to constipation, mainly because such foods are
high in fat and low in fiber. Consumption of high-fat foods, if it cannot be
avoided, should be consumed in moderation and should be compensated with an intake
of fiber-rich foods. It should be noted
that fat plays an important role in the stimulation and motility of the stool
by enabling the easy pushing movement of the stool in the colon, and thus helps
in regular bowel movements.
3. Eat plenty of
fiber-rich food.
One
of the most common reasons for constipation is inadequate intake of fiber and
we all know that many fruits and vegetables are rich in fiber. Regular and adequate intake of fiber-rich
food not only eases the symptoms of constipation but also provides adequate
vitamins, minerals, and other important nutrients like potassium and magnesium
needed for easing the symptoms of constipation and overall well-being. Some of the fiber-rich foods include apples,
figs, kiwi, citrus fruits like oranges, grapefruits, mandarins, etc., pears,
prunes, green leafy vegetables like spinach, Brussels, broccoli, etc., sweet
potato, beans, peas, lentils, chia seeds, flax seeds, oat bran, etc. Practicing
mindful eating and drinking is always recommended.
4. Take
prebiotics and probiotics.
Probiotics
are living microorganisms that provide good health benefits when they are
consumed in large quantities. They can be used as supplements. They also occur
naturally in fermented foods. Probiotics are safe in many people but could
cause acidity, bloating, thirst, etc., in some people.
Prebiotics
are known to improve not only the frequency of stool but also the consistency.
The benefits of prebiotics in constipation are more when they are combined with
probiotics.
The
best prebiotic foods include dandelions, Jerusalem artichoke, leeks, garlic,
onions, barley, asparagus, apples, bananas, oats, flax seeds, cocoa, etc.
The
best probiotic foods include kefir, yogurt, pickles, cheese, buttermilk,
tempeh, kimchi, etc.
5. Get enough
physical activity.
Inadequate
or lack of physical activity contributes to constipation as it is essential for
proper and regular bowel movements.
A
regular walk of even 20 minutes twice a day would help. Aerobic exercises,
jogging, running, dancing, swimming, etc., can also be considered if feasible.
Exercise
lessens the time taken for the stool to pass through the large intestine due to
the massaging and relaxing of its muscles, and this lessens the amount of water
absorbed by the body from the stool, enabling the stools to maintain soft and
to pass through easily.
Deep
squat, forward lunges, and some pelvic floor exercises also help in easing the
symptoms of constipation.
6. Try yoga.
Yoga
is one of the most ancient practices that offer solutions for many health
problems including constipation. The
asanas (poses) of yoga when done correctly do provide very good health benefits
in relieving the symptoms of constipation.
Some
of the specific asanas for constipation include half spinal twist, supine
spinal twist, child's pose, cat-cow pose, crescent lunge twist, cobra pose,
adamant pose, legs up the wall pose, wind-relieving pose, bow pose, garland
pose, etc.
With
yogic practices getting more and more popular all over the world due to the
health benefits being observed by more and more people, it is worth giving a
try.
7. Get enough
sleep.
People
who sleep less than the average of 7 to 8 hours per night are more prone to
constipation as poor sleep directly impacts the bowel movement by slowing down
the metabolic process and this can impact the other processes of the body. Normal sleep duration is thus important for the
healthy functioning of bowel movements.
Sleeping
on the left side at night is suggested because the gravity helps in taking the
waste first through the ascending colon, then into the transverse colon, and
finally dumping it into the descending colon, facilitating smooth and easy
evacuation.
Getting
the room dark for sleep, avoiding noises, maintaining appropriate room
temperature, avoiding eating before sleep, avoiding watching TV or mobiles
before sleep, sleeping early, listening to mild soothing and relaxing music at
bedtime that could induce sleep, etc., are some of the ways to enable proper,
deep, restful, uninterrupted and refreshing sound sleep.
8. Take
laxatives if needed.
When
techniques like water therapy, fat and fiber intake, adequate physical
activity, etc., do not provide the desired results, laxatives can be
considered, especially when there is straining for bowel movement, hard stools,
feeling of incomplete evacuation, and having less than three bowel movements in
a week.
Laxatives
help in relieving temporary constipation by increasing stool motility, stool
quantity, and stool frequency.
Laxatives
come in different types, pills, capsules, lubricants, liquids, emollients
(stool softeners), stimulants, osmotic and hyperosmolar, and suppositories, and
each type of laxative provides specific benefits. Though using the suppository
form (which is inserted into the rectum) is not as convenient, comfortable, and
pleasant as the pill, capsule, or liquid form, these manually inserted
suppository laxatives usually work much faster than the other forms in
relieving the symptoms of constipation.
9. Use enema if
needed.
Enema
is a procedure in which enema liquid is passed into the rectum to be held there
for a short time to stimulate the bowel, to flush and drain the colon from
stubborn stool or other blockages.
Enema
liquid is usually water-based and can be prepared at home. Some of the common
ingredients in enema liquid include saline, Epsom salt, sodium phosphate, lemon
juice, apple cider vinegar, soap suds, etc.
Retention
enema liquids are water-based as well as oil-based and are prepared to be held
in the rectum for a longer period (15 minutes or more) than the normal ones, to
facilitate softening of the stools and easier evacuation. They may contain
coffee, mineral oil, probiotics, herbs, etc.
Though
enema could interfere with the body's natural balance, the benefits outweigh
the side effects when not used repeatedly. However, caution should be exercised
with the tools used for enema as dirty and improperly used tools could cause
infections and damage to the tissues.
The
enema should be the option only after the other remedies fail to provide
relief.
10. Get
stress-free.
Stress
is directly related to constipation in many ways. The stress hormones influence
bowel movements by interfering with regular processes of the body. When stressed,
people tend to have an improper and poor diet, drink inadequate water, get
inadequate exercise, and get inadequate sleep, all of which can lead to
constipation.
Stress
can worsen certain conditions that cause constipation like irritable bowel
syndrome (IBS) and inflammatory bowel disease (IBD).
When
stress causes constipation and constipation causes stress, either addressing
one or both issues simultaneously would help.
Meditation,
laughing therapy, social connectivity, listening to music, getting busy with
the most-liked activity, and counseling with a therapist are a few ways of
relieving stress.
11. Effects of
caffeine and alcohol.
Caffeine
can stimulate the digestive muscles to contract and cause a bowel movement, but
excessive caffeine intake causes dehydration and contributes to constipation.
Decaffeinated coffee can be an alternative.
Though
alcohol consumption irritates the intestinal lining leading to a bowel movement
and evacuation, excessive alcohol consumption could lead to dehydration by
reducing the antidiuretic hormone (ADH), which could interfere with peristalsis
by slowing down the gastrointestinal motility, and could cause an overgrowth of
intestinal bacteria leading to bloating and constipation.
Drinking
adequate water, getting adequate physical activity, taking probiotics, adequate
fiber intake, etc., with moderate alcohol consumption could prevent the
symptoms of constipation.
12. Consult a
health professional when needed.
A
consult with a health professional would be warranted under the following
conditions:
1.
Symptoms of constipation continue to stay beyond three weeks.
2.
When techniques like water therapy, fat and fiber intake, adequate physical
activity, adequate sleep, laxatives, etc., do not relieve the symptoms.
3.
Bloated abdomen and extended abdomen that is tender and painful to touch.
4.
Changes in the level of consciousness like fainting episodes.
5.
Bloody stools and black tarry stools.
6.
Rectal bleeding.
7.
Associated fever.
8.
Rapid heart rate.
9.
Vomiting resembling coffee ground.
Conclusion:
Constipation
is a common problem, the symptoms of which can effectively be treated
comfortably using home remedies, lifestyle modifications, or by using various
medical treatment modalities. These simple tips on home remedies and lifestyle
modifications can help a lot in relieving the symptoms of constipation.
Some
methods may seem easy to some people and some methods may seem not so easy to
some people to implement. But these are the time-tested and scientifically
proven techniques that are bound to give the desired health benefits.
I
wish you all the very best in your journey towards better health.
Thanks
for reading.
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