There certainly are medical conditions more serious than constipation that can affect your digestive system, but in terms of persistent discomfort and overall annoyance that seems to have a knack for “sticking” around too long, constipation takes the cake. Even if it takes extra long getting rid of that gateau, making it go-go.
A case of constipation is no laughing matter to the sufferer, although others will get a chuckle out of it if they hear you bemoaning such a condition. That’s okay, though. Most everyone living will get their shot at the condition, which isn’t that uncommon. Per medicalnewstoday.com, approximately 20 percent of the U.S. population suffers from constipation, resulting in 8 million doctor visits a year.
Not that a bout of constipation automatically necessitates a trip to the doctor or, worse, a trek to an emergency clinic or the hospital, but if you can’t treat and overcome it yourself – and we believe that you can, in the vast majority of cases – the intervention of a healthcare professional might be required, especially if it’s a chronic condition.
What Exactly Is Constipation?
Simply, per singlecare.com, the hardening of fecal matter in the colon is the overriding symptom of constipation, a condition that results in difficulty in having a bowel movement. Some people will typically defecate two or three times a day, but if you are pooping only once or twice a week, then you’ve qualified for the right to consider yourself officially constipated. Age is a factor as well; approximately one-third of adults over the age of 60 will experience constipation. Others who are more susceptible to constipation or chronic constipation include women – especially those who are pregnant or who recently gave birth – and non-Caucasians.
Factors that can induce constipation can include dehydration, stress, lack of exercise, and a deficiency in fiber. Note that all four of those are things you exercise control over, the most problematic of which to overcome might be stress, but discussing it with your physician or healthcare professional for their guidance can help you in all of those respects.
Home Remedies for Constipation
One more reminder: it’s best you discuss treatment or a new regimen with your physician before attempting something you’ve never tried before with previous cases of constipation. That said, here are some home remedies to consider, none of which require prescriptions; and, as you can see, nutritional supplements can play a role. A key here is adding more fiber to your diet. Check with a dietician or nutritionist for a list of foods abundant in fiber:
- Hydration. You’ve heard this before on other health-related topics. Drinking six to eight glasses of water a day goes a long way in enhancing your health, and that includes preventing constipation in the first place. That steady stream of sipped water can keep your stools soft, rendering bowel movements more frequent and more easily passed.
- Exercise. Per singlecare.com, regular activity such as running, walking, swimming, dancing, etc. can jostle your intestines and colon in a manner that induces the stool to move. If constipation accompanied by noticeable bloating and/or cramping makes vigorous exercise impractical, other helpful activities can include stretching and yoga, with the latter featuring positions such as the seated twist and supine twist.
- Fiber: Like we already said, fiber can help you maintain a healthy digestive system with the added benefit of inducing weight loss. Fiber is available in two main types – soluble (which gives stools the proper density) and insoluble (which helps keep the stool moving through the colon at a healthy rate).
- Vitamins. Those that have shown an ability to aid in constipation relief include B-1, B-5, B-12, folic acid (aka B-9), and C, per singlecare.com. All these help maintain proper balance of your digestive system, paving the path to a properly functioning gastrointestinal system.
- Omega-3 oils. These include fish oil, hemp seed oil, and flaxseed oil – all of which can act as a laxative by lubricating your intestinal walls. Foods rich in omega-3’s include fish such as salmon, flaxseed, avocados, and hemp products.
- Psyllium husks. Per womenshealthmag.com, these supplements also provide the kind of fiber than can aid in the enhancement of bowel movements otherwise slowed up by constipation.
- Senna. This herbal laxative useful for treating constipation gets its laxative power from plant compounds known as glycosides, which can stimulate nerves in the gut and aid in speeding up bowel movements, per medicalnewstoday.com.
- Glucomannan. This is a type of soluble fiber, sourced from the root of the konjac plant, that is effective against constipation, per medicalnewstoday.com. It has the added potential benefit of regulating the gut’s balance of good bacteria.