What causes constipation?
Constipation occurs when bowel movements become infrequent, and stool becomes hard and difficult to pass. It can be triggered by a variety of factors, including:
► Low fiber diet: Eating a diet lacking in fruits, vegetables, and whole grains can lead to poor digestion.
► Dehydration: Inadequate water intake dries out stools, making them difficult to pass.
► Sedentary Lifestyle: Inactivity slows down digestion.
► Stress: High levels of stress can disrupt bowel health and regularity.
► Medicines: Certain medications, such as pain relievers, antidepressants, and antacids, can cause constipation.
How can you get rid of constipation fast?
If you are experiencing constipation, here are some quick remedies to bring relief:
► Stay hydrated: Drinking water or herbal tea helps to soften the stool.
► Add fiber: High-fiber foods like chia seeds, flax seeds, and spinach can work wonders.
► Exercise: Brisk walking or yoga stimulates bowel movements.
► Long-term treatment: Stool softeners or laxatives such as polyethylene glycol may be effective.
► Natural Laxatives: Prune or prune juice is gentle but powerful in aiding digestion.
Avoid eating when constipated.
While some foods promote digestion, some foods can make constipation worse. Here’s what to avoid:
► Processed foods: Chips, cookies and frozen meals lack fiber and nutrients.
► Dairy products: For some people, too much cheese or milk can slow down digestion.
► Red meat: Hard to digest and lacking in fiber, red meat can aggravate constipation.
Instead, focus on fiber-rich alternatives like oatmeal, beans, lentils, and fruits with the skin.
When should you see a doctor?
Occasional constipation is normal, but chronic cases may require medical attention. Consult a doctor if:
► Symptoms persist for more than three weeks.
► You have severe abdominal pain or rectal bleeding.
► Unexplained weight loss or fatigue.
Doctors may recommend further tests to rule out underlying conditions such as irritable bowel syndrome (IBS) or intestinal obstruction.
How can you prevent constipation?
Preventing constipation is easier than treating it. Adopt these habits to keep your digestive system healthy:
► Daily Hydration: Aim to drink at least eight glasses of water each day.
► Eat foods rich in fiber: Add fruits, vegetables, whole grains and beans to your diet.
► Stay active: Regular exercise, such as walking or yoga, improves bowel movements.
► Don’t delay: Respond to the urge to use the toilet immediately.
► Establish a routine: Train your body by visiting the toilet at the same time every day.
The Squatty Potty Secret
Did you know that your posture can make a big difference? Elevating your feet using a small stool while sitting on the toilet mimics a squatting position. It straightens your colon and makes elimination easy and natural.
Constipation can be uncomfortable and painful, but it is manageable with the right approach. By understanding the causes, using practical treatments, and taking precautions, you can maintain better digestive health and live a more comfortable life.
(Also read: Constipation Awareness Month 2024: 10 Dietary Changes You Can Make for Better Digestion)
(This article is for informational purposes only and should not be considered a substitute for advice provided by a qualified medical professional.)