How to Treat Constipation at Home

How to Treat Constipation at Home

In this article we will discuss how to treat constipation at home. Stay with us to dive into the topic of today, how to treat constipation at home and more. At the end, if you had any supporting or opposing opinion about how to treat constipation at home, tell us in the comments.

Constipation

Constipation is one of the most common digestive problems in the world, affecting more than 2.5 million people every year in the United States alone. Most people think constipation means not having frequent enough bowel movements. Constipation is more complicated and subtle than that, with a range of symptoms you may not always recognize.

In this article, we will talk about the most common reasons why constipation occurs and the three simple steps that you can take to prevent and treat constipation. We will also discuss lifestyle modifications that help to relieve constipation.

“People think if they have a bowel movement every day, they cannot be constipated.”

Medical definition of constipation

Medical definition of constipation requires a person to have just one of these symptoms that include:

• Less than three bowel movements per week
• Straining to start or complete a bowel movement
• Stool consistency that looks like rocks and pebbles
• Or A feeling of incomplete emptying

Reasons Behind Constipation

Constipation can happen for many reasons, such as when stools pass through the colon at a slow speed than they should.

The slower the food moves through the digestive tract, the more water the colon will absorb and the harder the feces will become. A person who poops fewer than 3 times per week may have constipation. Constipation can result from several underlying reasons. These can include:

• dietary changes, such as low fiber intake or not drinking enough fluids
• eating a of meat or chicken
• history of colon surgery
• diabetes
• history of gastrointestinal disorders, such as irritable bowel syndrome
• history of pelvic floor disorders
• intestinal obstructions
• pregnancy

It can also result from taking certain medications, such as Aluminium and calcium-containing antacids, anticonvulsants, calcium channel blockers, diuretics, iron supplements, narcotic pain medications and medicines used to treat Parkinson’s disease.

Another prevalent reason for constipation is Physical inactivity Low levels of physical activity may also lead to constipation.

Statistics about Constipation

Some past studies have found that physically fit people, including marathon runners, are less likely to experience constipation than other people, although the exact reasons for this remain unclear.

A STUDY FROM 2013 CONCLUDED THAT INCREASING PHYSICAL ACTIVITY IN THE FORM OF REGULAR EXERCISE HELPS TO IMPROVE CONSTIPATION AMONG OLDER ADULTS. PEOPLE WHO SPEND SEVERAL DAYS OR WEEKS IN BED OR SITTING IN A CHAIR DUE TO SOME MEDICAL CONDITIONS HAVE A HIGHER RISK OF CONSTIPATION.

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Dehydration

Dehydration is one of the most common causes of chronic constipation. The food you eat makes its way from your stomach to the large intestine or colon.

IF YOU DON'T HAVE ENOUGH WATER IN YOUR BODY ALREADY, THE LARGE INTESTINE SOAKS UP WATER FROM YOUR FOOD WASTE. THIS MAKES YOU HAVE HARD STOOLS ARE DIFFICULT TO PASS.

Low Intake of Fiber

Sometimes, the movement of the colon slows for no known reason leading to constipation. So, usually, the most common cause of constipation is low intake of fiber. People with a high intake of dietary fiber are less likely to experience constipation. That brings us to the first point about how to prevent and treat constipation which is Dietary Modifications. Dietary modification is the most important step to treat constipation.

It is more important than any medicine you can take because MEDICINES CAN ONLY IMPROVE THE SHORT-TERM EPISODE OF CONSTIPATION. In most cases, the real reason why you get constipation is because of poor dietary choices in the form of LOW INTAKE OF FIBER, EXCESSIVE CONSUMPTION OF JUNK FOOD, AND FOODS HIGH IN FAT AND SUGAR.

So, the first and foremost dietary modification that you should implement is the addition of more fiber to your diet. This is because fiber promotes regular bowel movements, especially when a person combines it with proper hydration. Dietary fiber increases the weight and size of your stool and softens it. A stool is easier to pass, decreasing your chance of constipation. The average American adult gets about 15 grams of fiber daily, much less than we need.

According to the American Dietetic Association, Women younger than 51 should aim for 25 grams of fiber daily and Men younger than 51 should aim for 38 grams of fiber daily.

This table demonstrates foods containing high and low level of fiber leading to the topic of how to treat constipation at home:

Drinking plenty of water

The next dietary change we will focus on is Drinking plenty of water You should drink water and other liquids, such as naturally sweetened fruit and vegetable juices and clear soups, to help the fiber work better. This change should make your stools softer and easier to pass.

When your body is properly hydrated, less water will be withdrawn from the colon. This will keep your stool soft and easy to pass.

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PROBIOTICS

INCLUDE PROBIOTICS IN YOUR DIET.

As some of you may know our gut contains healthy bacteria that are normal commensals of our body and are very important for the proper digestion of food. Probiotics are live bacteria and yeasts that are good for your digestive system.

Many types of bacteria are classified as probiotics. They all have different benefits, but most come from two groups- Lactobacillus and Bifidobacterium. The most important role of probiotics is in treating antibiotic-induced diarrhea because when we take antibiotics for a longer duration, it damages the good bacteria in our gut which can lead to malabsorption and ultimately diarrhea.

Well, the question here is Do probiotics provide relief from constipation? Researchers at King’s College in London did a study in which they divided people who had constipation people into two groups. One group was given probiotics for 2 weeks and the second group didn’t receive the probiotics.

The researchers found, that probiotics increased the number of weekly bowel movements and helped soften the stools, making them easier to pass. Probiotics that contained Bifidobacterium appeared to be the most effective. The study was published in the American Journal of Clinical Nutrition.

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Foods that you should avoid

Now let’s look at some foods that you should avoid to prevent constipation.

1. ALCOHOL: Alcohol is frequently mentioned as a likely cause of constipation. That’s because if you drink alcohol in large amounts, it can increase the amount of fluids lost through your urine, causing dehydration. Poor hydration, either due to not drinking enough water or losing too much of it through urine, is often linked to an increased risk of constipation
2. GLUTEN-CONTAINING FOODS: Gluten is a protein found in grains like wheat, barley, and rye. Some people may experience constipation when they eat foods that contain gluten. Also, some people are intolerant to gluten. This is a condition known as gluten intolerance or celiac disease.
3. MILK AND DAIRY PRODUCTS: Dairy appears to be another common cause of constipation, at least for some people. Infants, toddlers, and children appear particularly at risk, possibly due to a sensitivity to the proteins found in cow’s milk and there are reports of similar experiences in adults also.
4. RED MEAT: Red meat may worsen constipation due to many reasons. First, it contains little fiber, which adds bulk to stools and helps them move along. Furthermore, unlike other types of meat, such as poultry and fish, red meat generally contains higher amounts of fat, and high-fat foods take longer for the body to digest. In some cases, this may increase the likelihood of constipation even further.
5. Fried or fast foods and processed grains: Other types of foods that you should avoid if you suffer from constipation are Fried or fast foods and processed grains.

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Lifestyle modifications

So now that we have discussed diet-related changes for treating constipation, let’s discuss some lifestyle modifications you should implement that will help you to manage constipation.

Exercise regularly

No. 1 Exercise regularly. According to experts, exercise does more than tone your heart and other muscles. Exercise is essential for regular bowel movements. One of the key things that leads to constipation is inactivity. About 30 minutes of moderate exercise per day is optimum.

Stress management

No. 2 Stress management. Stress can contribute to many conditions, and constipation is one of them. Try meditation, relaxation, going to bed earlier, and deep breathing to manage your stress.

Bowel Retraining

No.3 Bowel Retraining: Bowel retraining is important as it helps people who have chronic constipation. It involves trying to go to the bathroom at the same time every day in an attempt to help train your body to have regular bowel movements. You will need to set a time each day in which you try to have a bowel movement.

After several weeks, you’ll ideally have a bowel movement around the same time every day. Choose a regular time each day to try to have a bowel movement. As a general rule, the best time is 20 to 40 minutes after eating. Most doctors recommend going in the morning, about 20 minutes after eating breakfast.

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Spend 10 to 15 minutes on the toilet to see if you can have a bowel movement. MAKE SURE YOU DON’T STRAIN AS YOU TRY TO GO. If you don’t pass a stool, resume your regular daily activities. Remember that it can take time to train your bowels, so try not to worry about your inability to have a bowel movement at first. Other minor lifestyle modifications that are proven to be effective in relieving constipation include

• Eating your meals around the same time each day.
• Drink a glass of water right after you wake up.
• Do some light exercise such as walking after breakfast and dinner.
• Take a 20-minute walk during your lunch break.
• Pack a piece of fruit to eat as a snack.
• Substitute white bread with whole wheat bread and white rice with brown rice.
• Get enough sleep.
• When you have the urge to have a bowel movement, use the bathroom right away.
• Don’t “hold it.”

Medication

Now that we are done with the diet and lifestyle changes that you should do let’s talk about some medication that is used to treat constipation.

The first-line medicines that are used to treat constipation are known as laxatives. Now there are a lot of different types of laxatives with different mechanisms of action but in simple terms, Laxatives can be defined as A TYPE OF MEDICINE THAT HELPS people empty THEIR BOWELS.

Laxatives can be taken orally (by mouth) in the form of liquids, tablets, or capsules. They can also be taken through the rectum – for example, suppositories or enemas. Like any medication, laxatives can have side effects which we will discuss, Laxatives are of different types depending upon their mechanisms of action. Broadly laxatives can be divided into four main types.

The first one is the Bulk-forming laxatives also known as fiber supplements. These work in the same way that fiber in the diet normally does. Fiber works by increasing the water content and bulk of the stool, which helps to move it quickly through the colon. When taking fiber supplements, it's essential to drink enough water. They usually take 12-24 hours to take effect. Adults with constipation should start taking bulk-forming laxatives first.

The next category of laxatives is known as OSMOTIC LAXATIVES. The word osmotic is derived from the word osmosis which means movement of water. Osmotic laxatives are small particles that can be proteins, fibers, or sugars that promote the net movement of water into the center of the colon through the process of osmosis.

The result of using osmotic laxatives in the intestine is to draw water into the center of the colon, resulting in SOFTER AND MORE EASILY PASSED STOOLS. Next, we have Stimulant laxatives. As their name indicates, they are stimulants. Stimulant laxatives trigger the intestines to contract and push out the stool and due to their mechanism of action they are fast-acting laxatives that induce bowel movements by increasing the contraction of muscles in the intestines and are effective when used.

The last category of laxatives are k/a emollient laxatives aka stool softeners. Stool softeners increase bowel movements by helping the water in our colon to mix into the stool easily which prevents dry and hard stool masses. These laxatives are effective in reducing straining during the passage of stools. However, they’re the least effective option for treating constipation.

They’re best for people with temporary constipation or mild, chronic constipation.

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