San Diego Health archives...
Remedies for Constipation
Though it's not a popular topic to discuss, constipation is a condition that almost all of us will deal with at times. More common in for the elderly, pregnant women (or those who have just given birth) and following surgery, constipation is frequent problem for 4 million Americans.
Many people consider "once a day" to be the normal bowel movement pattern. In reality, "normal" regularity varies greatly; for some of us, several times a day is common while others "go" only every other day or so.
What causes constipation?
Constipation occurs when (A) the colon (large intestine) absorbs too much liquid from foods as they are moving toward the rectum (causing the waste product to become too hard and dry), or (B) if the colon's peristaltic action (pulsating contractions) become too sluggish. If you're having three or fewer bowel movements per week, consider the following lifestyle changes that may help you to "get things moving" more frequently.
Tips for preventing constipation
- Include more fiber in your diet (poor diet is the leading cause of constipation): dietary fiber can come in the form of high-fiber foods like whole grains, legumes, fruits and vegetables or fiber supplement pills or powders. As much as possible, avoid fast foods or convenience meals which are typically rich in cheese, ice cream, eggs, meats and other high-fat, low-fiber, highly refined, processed foods.
- Drink plenty of hydrating fluids: while coffee, colas and alcoholic beverages contribute to body dehydration, which can lead to constipation, liquids such as teas, fruit or vegetable juices, clear soups and plain water prevent dehydration and may help to soften and bulk-up the stool, making it easier to pass. Drinking milk is a common cause of constipation.
- Go to the bathroom when you feel the urge: resisting the urge to go #2, perhaps because you are too busy, away from home, stressed, or it's just not convenient, can suppress the signals that tell your body that you need to "go." This can lead to constipation. For many people, bathroom calls often come after breakfast and dinner.
- Increase your activity level: A sedentary lifestyle is believed to be one reason why the elderly are especially susceptible to constipation. Exercising at least 20-30 minutes per day helps keep your digestive system and organs fit and working optimally.
- Don't become over dependent on laxatives: While occasional, limited use of laxatives may be necessary to relieve constipation, abuse or overuse of laxatives can result in the body becoming habituated (adapting), meaning that we must use more and more laxatives to get desired results.
- Try to establish a routine in terms of diet and activity level: Disrupting our daily routine, such as when we travel, often leads to constipation.
- Seek medical advice if you have one of a long list of conditions frequently associated with constipation: This includes irritable bowel syndrome, diabetes, or have suffered from a stroke, or have colon, rectum, or intestinal function problems.
- Be mindful of medications and nutritional supplements and how they may be affecting you: This includes pain medications, antacids, Parkinson's medications, antidepressants, iron supplements, blood pressure medications and more.
What to do if you're constipation
The above lifestyle changes may help you avoid constipation, there may still be times when action is needed NOW. In those cases, fecal impaction can often be softened by drinking mineral oil or use of an enema according to product directions. If a bowel movement is still not possible, a visit to the doctor is advised.
For more information on costipation remedies and prevention, visit: http://digestive.niddk.nih.gov/ddiseases/pubs/constipation/ http://digestive.niddk.nih.gov/ddiseases/pubs/constipation_ez/
