There are many natural ways to prevent constipation from your life. Every age group can have constipation in their life. In the USA, about 2.5 million people visit their doctor yearly due to constipation. Constipation develops due to the infrequent bowel movements or releasing of stools that remain for several weeks. In this article, you will see the easy treatment method to prevent constipation.
What is Constipation?
Constipation occurs due to the less movement of the bowel. It is one of the frequent gastrointestinal diseases. You find difficulty and pain in passing the stool when you feel an urge. It is because your feces (undigested food) becomes hard and dry. You always experience that your bowels remain left during defecation (discharge of feces from the bowels). Bowel movements depend from person to person. Some people have at least three bowel movements in a week. While others may have only one or two times a week or several times a day.
How does your digestive system work?
Constipation is related to how well your digestive system is working. So, You need to understand how the digestive system works. When you eat food, it goes into the small intestine. It absorbs all the necessary nutrients from the food. The undigested food moves to the colon (large intestine). The colon eliminates water from the undigested food and leaves a solid substance. The stool is a hard solid substance. When a person gets constipated, their stool takes a large amount of time to pass out from the large intestine. Since the colon absorbs water from the stool, it becomes dry and hard. So, you can feel difficulty and pain in releasing stool, which leads to constipation.
When to see a doctor if you are unable to prevent constipation?
A healthcare professional will ask about your lifestyle, eating habits, and other medical conditions. You may need to visit a doctor or consult with a doctor online if you see the signs and symptoms of constipation.
Symptoms of Constipation
Following are the symptoms of constipation includes:
- Having less than three bowel movements a week
- Hard or dry stools
- Having difficulty or pain in releasing stool.
- Pain or cramps in the stomach
- Nausea and feeling of bloating
- The sensation of an incomplete bowel movement.
- If you take help to empty your rectum, such as by applying pressure on your abdomen with your hands.
If you have two or more symptoms, you can work on the treatment to prevent constipation.
Causes of Constipation
Many causes can lead to constipation. Here are the most common reasons that people experience:
Lack of enough water in the body causes constipation. It is one of the most significant reasons. The intestines of the digestive system absorb the water from your body to fulfill the required level of liquids. Your stool becomes harder and harder as you avoid drinking recommended water according to your body’s needs.
- Lack of fiber in a diet:
Fiber is an essential nutrient for your body. It helps to maintain bowel movements. Low or no fiber amount in your diet can result in constipation.
- Gastrointestinal disease:
The difficulty of defecation (discharge of feces) is due to the problem in the gastrointestinal system. Fistulas, irritable bowel syndrome (IBS), hiatal hernia, lactose intolerance, and celiac disease cause constipation.
- Lack of exercise:
Avoiding daily exercise can lead to constipation. Sitting on a seat for several hours without rest, lying in a bed, or not doing any physical activity can result in chronic constipation.
It reduces the working progress of bowel movements.
- Avoiding the urge to defecate:
Resisting and not allowing stool to pass when you feel an urge causes constipation. Generally, people ignore the signal of bowel movements when they are at work.
- Stress or Anxiety:
When you are feeling anxiety, stress, insomnia, and depression causes constipation.
- Thyroid gland disorder:
If the quantity of thyroid hormone in the body is low, it leads to digestive disease.
- Nerve or spinal cord injury:
When neuromuscular disease, Parkinson’s disease, spinal injuries, and sclerosis occur. The pelvic floor muscles contract. Thus, it develops the stool harder with time.
- Intestinal Blockage:
A blockage develops on any part of the large intestine. A blocked intestine can cause constipation.
Once the women become pregnant, their hormone level would increase. They can experience constipation. During pregnancy, around 16 to 39 % of people get constipated. It is because the fetus applies pressure on the bowel. Pregnant women may have constipation up to three months after the baby’s arrival.
Some medications show an adverse effect on your body that causes constipation. Narcotic pain medication, antidepressants, iron supplements, antacids, opioids, antihistamines, and overuse of laxatives lead to constipation.
Natural Ways To Prevent Constipation
Following are the natural ways to prevent constipation from your life:
1.Enough Water Intake
You should take the recommended (at least 8 to 10 glasses) amount of water daily to prevent constipation.
2. Intake of fiber in the diet
According to the research, men need around 30 to 38 grams of fiber. While for women, the daily intake would be 21 to 25 grams at least. It can also help to prevent constipation.
Do at least 30 minutes of regular exercise. Avoid long sitting. You can also walk in the park.
4. Add Fruits and Vegetables
Divide your eating time into four and take a small meal at a time. You can add fresh fruits and vegetables to your diet. The foods that have a good proportion of fiber that helps to prevent constipation include:
- Green leafy vegetables
- Beans, Lentil and peas
- Brown bread
- Citrus fruits
Following are the foods that you may need to avoid during constipation:
- Junk foods
- Red Meat
- Processed food
- Milk and dairy products
- White bread
5. Control Your Daily Life Stress & Anxiety
You can consult a professional provider if you have repeated stress or anxiety due to workload or other problems. Removing stress can help to prevent constipation.
6. Do not avoid the signal to pass stool:
You do not need to avoid the toilet when you feel the urge to pass stool.
7. Avoid using phones or tablets during bowel movements:
Focus and concentration are required when you try to release your stool. So, do not take phones into the toilet.
You can follow the above natural ways to prevent constipation. Some medications may be required if you have chronic constipation. You can schedule an online appointment with a doctor.
Constipation may develop for a short or long-term time frame. When you see a sign of trouble while passing stool for more than two to three days, you experience constipation. A healthcare professional will recommend specific medicine and ask you for changes in your daily lifestyle to prevent constipation.