Constipation is commonly recognized as an irregularity in bowel movement. Having difficulties passing stool? You are most likely experiencing the symptoms of constipation. Regular bowel movements should occur at least once a day, if not every other day. (Healthline).
Besides just being an inconvenience, constipation can cause a variety of health issues. Symptoms of constipation can be:
- Constantly feeling bloated.
- Lack of appetite.
- Discomfort or difficulty when attempting to make a bowel movement.
- Dry or hard stool leading to tears or hemorrhoids.
- Low energy.
- Nausea or indigestion.
- Even chest or back pain.
In addition to regular recommended daily fiber consumption, how else can I deal with symptoms of constipation?
Regular exercise is important to maintaining good health but it can also help with symptoms of constipation. Exercise increases blood flow, which when directed toward the digestive tract, can strengthen your colon. Just like every other muscle in your body, a strong digestive system makes for a healthier you.
- A quick 10-minute walk (if done regularly) can lessen some of the pain associated with constipation.
- Aerobic exercises like jogging, cycling, or swimming can bring up your heart-rate. This increases blood flow to your digestive tract which helps you go easier.
- Yoga has many health benefits, such as helping with stress, anxiety, and depression. All of which can cause constipation. Deep stretches, like aerobic exercise, helps with the strain that comes with constipation.
Source – Livestrong – Exercise for Immediate Constipation Relief
Source – Everyday Health – Constipation Relief and Treatment
Source – Everyday Health – Exercise and Constipation
Go Easy On The Dairy
Though dairy has its own health benefits, it is high in fat. Lactose content can be detrimental if you consume too much of it. Dairy is a binding agent and can make constipation worse. Other alternatives are vegetables that are high in calcium and rich in fiber. Alternatives to consume are kale, broccoli, or spinach. Also, whole grains like oatmeal, quinoa and chia seeds can also support you.
Soluble fiber attracts water and is easily dissolved, it is important to make sure that you are drinking the right amount of water to benefit your overall health. Your colon absorbs the water that comes from the food you digest. It’s important to drink enough water in order to keep the rest of your body hydrated. Without proper hydration, food matter that isn’t absorbed into the body is left and harder to get out. Staying well hydrated will replace what your colon uses to nourish the rest of your body, and get rid of what it doesn’t need with ease.
Get To Sleep
To have your body performing at its best it is important to get enough sleep. A regular sleeping schedule aids you in maintaining a well-functioning digestive system.
Listen To Your Body
Listening to your body is the best way to avoid health problems. If you feel like you are maintaining a healthy lifestyle and still have trouble, see a medical professional right away. Prolonged constipation can be a sign of an underlying illness or medical condition.
Check Your Medications
Are you someone who takes daily medication? it’s important to be aware of the side effects. Antidepressants and pain medications most commonly affect regularity. In a quick fix, many people will take laxatives to help. When you rely on laxatives alone to help you go, your body will become accustomed to having that help. To avoid adding another medication to relieve the symptoms of constipation, go for a meal that is high in fiber or a fiber supplement like psyllium husk.