Getting constipated is something that happens to everyone from time to time and there are many different reasons for why we get constipated. These could include, stress, holding off going to the toilet, a diet lacking fibre, a bowel complaint such as irritable bowel syndrome, poor gut motility, surgery, certain medications including pain killers such as codeine, etc, dehydration or even a sedentary lifestyle.
Whatever reason you are dealing with constipation, here are some helpful ways to deal with it.
Drink plenty of water
The job of the large intestine/bowel is to absorb water from our waste back into our body so that we don’t become dehydrated. However, if we don’t drink enough water, this can make our faeces (US: feces) too dried out and hard, meaning that it doesn’t move as easily in the bowel and is hard to eliminate.
Drinking lots of water will keep you hydrated and mean that not too much water is absorbed from the faeces in the large intestine, keeping your bowel movements smooth and soft.
Exercise
Staying active is very important. The body needs to get up and move in order for the muscles to be exercised well and to work properly. This includes your intestines. Spending too much time being inactive can make it more difficult for the bowel to work effectively.
Gentle exercise each day can really help to keep you regular. For example, a small walk to the shop, going up and down the stairs, or even doing some gardening or housework are all good ways of keeping your body moving.
Prune juice, raisins and figs
When a lot of people are constipated, the first things people recommend are prune juice, raisins and figs. These can all help shift stubborn waste and help us to go to the bathroom. It’s always worth keeping these handy snacks and drinks in your home if constipation is something you suffer from frequently.
NOTE: Those with diabetes should be aware that these snacks can be high in sugar and should only consume them if it is recommended to do so.
Glycerine suppositories
Sometimes people with constipation strain and push when trying to go to the bathroom. This isn’t good because straining is linked with the formation of haemorrhoids and hernias. If you want a drug-free method that works quickly to help get things moving and make going to the bathroom less hard work, you can try a glycerine suppository. They are available at pharmacies and are like a small jelly bullet. Your pharmacist can tell you more about the product such as if it is safe for you and can help tell you about how to use it. You can even get ones suitable for children and infants.
Stool softeners
Milk of Magnesia, senna, Laxido, Lactulose and Movicol are all common stool softeners. These medicines, prevent the bowel from absorbing so much water from the waste and so help it to stay soft and easy to pass. However, near in mind that these medicines can take time to work and that it’s important to be patient before taking the next dose. You can discuss with your doctor or pharmacist which stool softener is the right one for you.
Increase fibre in your diet
Since constipation can be caused by a lack of dietary fibre (US: fiber), it’s important to make sure that your diet includes lots of high-fibre foods such as fresh fruit and vegetables, whole grain cereal and crackers, brown bread, pasta and rice.
Bear in mind, though, some people with bowel problems such as IBS and diverticular disease/diverticulitis may experience discomfort after high-fibre foods. For these situations, you should speak to your doctor about if a soluble fibre supplement might be more suitable for you.
Complications
If constipation is something that you are experiencing frequently, it’s important to discuss this with your doctor because sometimes, getting constipated can be an indication of a problem. For more guidance and tips of constipation in children and babies or indications of when you should visit a doctor with constipation, click here.
What tips do you have for those suffering with constipation? Let us know in the comments.
Tummy Trouble 