Constipation is a common health issue. According to the National Institute of Diabetes and Digestive and Kidney Diseases (NIDDK), about 16 out of 100 adults in the U.S. have symptoms of constipation, and about 33 out of 100 adults ages 60 and older have symptoms of constipation. That’s a third of the elderly population.
In this article, we’ll go over what constipation is and six methods you can try to relieve it. Let’s get started!
What is constipation?
Constipation is defined as passing fewer than three bowel movements per week or having difficulty passing bowel movements.
The causes for constipation can vary, but usually, it’s a symptom of an underlying issue, not a condition in and of itself.
No matter the cause, constipation can be extremely uncomfortable and can lead to more serious health issues. As a result, it’s important to treat constipation as soon as possible.
Here are six methods that may help relieve the symptom:
- Take a fiber supplement
A simple way to relieve constipation is to take a fiber supplement. It can bulk up and soften stool to help it move through your intestines and out of your body.
There are many different fiber supplements out there, including online and over-the-counter options. A couple examples include calcium polycarbophil (FiberCon) and psyllium (Metamucil, Konsyl).
Just keep in mind that it can take fiber supplements 12 to 26 hours to take effect.
- Eat foods high in fiber or probiotics
Another way to relieve constipation is by eating foods high in fiber or probiotics.
Some examples of foods high in fiber include whole wheat pasta, barley, chickpeas, oats, brown rice, beans, and lentils. These help with constipation for the same reasons fiber supplements do.
Foods that have probiotics include yogurt, kefir, sauerkraut, kombucha, pickles, and kimchi. These help with constipation by enhancing the gut microbiome, which helps regulate digestion.
Some foods you should avoid because they can make constipation worse include meat, fast food, frozen meals, and other processed foods.
- Drink more water
According to the National Academy of Medicine, men should drink about 13 cups of water per day, and women should drink 9 cups per day.
Getting enough water is especially important when constipated because it can help push stool through your system. It also helps prevent constipation in the first place by preventing dehydration.
- Exercise
Believe it or not, moving your body around can help a lot with constipation. Why? Because it increases blood flow in your abdomen.
The exercise doesn’t have to be intense. Even walking or yoga can do the trick.
It may also help to get into a squat position when going to the bathroom, as this can help move things along.
- Use a laxative
A laxative can also help relieve constipation. There are three main types of laxatives:
- Osmotic laxatives help move fluids through the colon. They may require 2-3 days to work.
- Stimulant laxatives force bowel movement by squeezing your intestines. They are mostly used for severe cases of constipation that won’t respond to other methods. They can take up to 6-12 hours to take effect.
- Lubricant laxatives add a slick coat to intestines walls and stool mass to help stool retain water and move through the body more easily. A common example includes mineral oil.
You can find laxatives over the counter at stores, the pharmacy, or online.
- Try an enema or a suppository
If none of the above methods work, you may want to try an enema or suppository.
Enemas and rectal suppositories can soften stool enough to produce a bowel movement. Common types of rectal suppositories include glycerin or bisacodyl suppositories.
When to see a medical professional
If changes in diet, exercise, supplements, and other methods haven’t helped, it may be time to see a medical professional. For example, you can see a pelvic floor therapist to help you relieve more serious, chronic constipation.
It’s especially important to see a medical professional if you are experiencing any weight loss, rectal bleeding, loss of appetite, nausea, vomiting, or severe or persistent abdominal pain.
Chronic constipation can make it hard to function and focus on daily activities. But it could happen to anyone. Through trial and error, you can figure out what the right solution is for you.
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