Constipation is reduction in the regularity of stool (i.e. body's waste product) or problem in the formation or passage of stool. It is a very common problem. It is a myth that if you don’t have a bowel movement daily, you are constipated. In fact, there are not as such defined numbers of bowel movements for a day. These can vary from person to person, depending on their diet and lifestyle. As per doctors, if you have less than three bowel movements in a week, you are definitely constipated. Cramps and a lot of gas are also a few symptoms of constipation. Change in diet and lifestyle can help in treating constipation.
Add fiber to your food
Add more quantity of dietary fiber to your food to stop constipation. Fiber is quite helpful because it is not digested as it moves through the intestines. It absorbs lots of water and makes stool that is quite larger and easier to pass. It is recommended to have 25-35gms of dietary fiber daily. To fulfill this need, eat lots of fruit, whole grains and vegetables throughout the day which are rich in fiber
Drink plenty of water
Drink at least 10-12 glasses of water daily. It prevents the stool from getting dry and hard. It lubricates the insides of intestines, in effect stools can move along more effortlessly. It is recommended to drink 2 glasses of cold water every morning. It helps waking up the intestines and starts them moving. Tea and coffee are also wet but that have minor diuretic effect and they remove more fluids from body rather than adding.
Try rhubarb
Fresh rhubarb is considered to be a traditional remedy or natural treatment for constipation. It contains a lot of fiber. Try a small amount of rhubarb juice. It is known to be very powerful. Use only rhubarb stalks as the leaves can be toxic.
Put your hands to work
Rubbing the fleshy area between your thumb and index finger can help in stimulating many functions. Try pinching and rubbing this area using light pressure. It may help getting your bowels moving again.
Exercise Regularly
Regular exercise is helpful for stopping constipation because when you move your body, your intestines will get moving. Regular activities like 30 minutes walk, riding a bike etc are helpful.
Change in Lifestyle
Make a habit of bowel evacuation early morning everyday. Don’t try to hurry. Sit for at least 10-15 minutes. It is important to eat regularly and chew the food. Avoid smoking and drinking. Be relaxed and tension free.
Medication for Constipation
For temporary relief, use a non–prescription, disposable enema, stool softeners, lubricants, osmotics, saline laxatives, Milk of magnesia, docusate, senokot, bisacodyl, mild non–prescription laxatives or enemas. Don’t use laxatives regularly as this can cause dependency. You can take bran and isabgol as these are considered to be best laxatives. Disadvantage of laxatives is that they irritate the stomach and intestines and weakens the colon. The side effects include low blood potassium and long term chronic health disease.
