Uncalled Constipation
Having trouble pooping? You’re not alone.
While it’s normal to have trouble going to the bathroom every now and then, especially when stressed or traveling, it’s another thing to experience a decrease in quality of life due to poor bathroom “performance.”
In addition to causing trouble in the bathroom, a variety of uncomfortable symptoms that can last throughout the whole day — including bloating, gas, low back pain, and even anxiety or fatigue — generally accompany constipation. Every year, consumers spend hundreds of millions of dollars on laxatives and prescriptions to help treat constipation.
Have constipation issues?
The good news is that constipation is often preventable, and there are many natural constipation relief remedies available that can help improve bowel function if you’re already suffering. Natural constipation relief remedies include drinking warm liquids, taking probiotics, drinking aloe vera and so much more.
What Is Constipation?
Constipation is defined as having difficulty emptying the bowels, usually associated with hardened feces. In other words it causes slower than normal movement of food waste (stool) through the digestive tract.
The National Institute of Diabetes, Digestive and Kidney Diseases (NIDDK) considers someone to have constipation when they produce fewer than three bowel movements a week, or have hard, dry and small bowel movements that are painful or difficult to pass.
What Causes Constipation?
Why might you become constipation? Constipation is usually caused from a combination of different factors, including those related to your diet, level of movement, and also your stress levels. The most common causes causes include eating a low fiber diet, being dehydrated from not drinking enough water, and having unusual amounts of emotional stress.
When constipation occurs, several things often take place within the GI tract: there is slowed movement of stool passing through the colon or not enough stool is being formed, there is delayed emptying of the colon from the pelvis, or a combination of both.
Here are several factors that might be contributing to your constipation:
Common Constipation Symptoms
The most common signs and symptoms of constipation include:
Producing fewer-than-normal bowel movements. Keep in mind that “fewer than normal” will differ from person to person. There is not necessarily one specific number of bowel movements you should expect to have daily/weekly. Some people go to the bathroom more than one time daily, and others only go every other day on average. The key is to pay attention to your usual habits; if suddenly you are going to the bathroom less frequently than what’s “normal” for you, then you’re likely constipated.
Stool that is difficult or painful to pass. You might feel pains in your abdomen and need to strain or push.
Bloating in your abdomen, and often having increased gas.
Natural Constipation Relief Remedies
When discussing the best natural constipation relief remedies, it’s best to break it up into food to eat, foods to avoid, supplements that help and also practices that can make a surprising difference in constipation relief. It’s very common that when adapting eating strategies to prevent constipation and following a constipation diet, the digestive system will improve. Combine with supplements and mind-body practices, and your gut will thank you!
Foods for Constipation Relief:
High fiber foods – Include high fiber foods like raw fruits and vegetables, beans, nuts, ancient grains and seeds in your daily diet. Some of the best sources of dietary fiber: all beans, pulses or legumes, sweet potatoes, apples, pears, berries, prunes, avocado, chia and flax seeds, 100 percent unprocessed grains, broccoli, cooked greens and winter squash.
Green leafy vegetables – Green vegetables not only contain fiber, they are also a good source of magnesium that can help improve constipation. Because they are very low in calories, have a high water content and are nutrient-dense, they should ideally be consumed daily.
Prunes and figs – These fruits are high in fiber and tend to have a laxative effect. Several a day can help relieve constipation, but in general be careful not to go overboard with dried fruit since it contains a decent amount of sugar given the small size.
Warm liquids – Warm or room temperature liquids (as opposed to very cold drinks), especially when consumed first thing in the morning, tend to stimulate digestion. Try some herbal tea, warm water infused with lemon, coffee in moderation or bone broth.
Water & hydrating liquids – Fiber needs water to pass through the digestive system and form stool. Be sure to add fiber to your diet a little at a time so that your body gets used to the change. Start consuming a higher fiber diet slowly if you are not used to it, and increase your intake of water at the same time to help with absorption and passing (especially if you plan on using fiber supplements). Consuming more fiber without drinking enough can actually make constipation and abdominal pain worse! Drink 8–16 ounce glasses of water every 2 hours while you transition into eating more fiber, than make sure to continue drinking water regularly throughout the day.
Foods that Can Make Constipation Worse:
“Empty calorie foods”– Foods that have a high amount of calories, but little fiber or nutrients, should be reduced or eliminated, such as: cheese, sweetened cereal, chips, fast food, ice cream processed meats like cold cuts or hot dogs and high sodium frozen foods.
Fried foods – Trans-fats (commonly only found in fried foods, fast food and fatty packaged products) slow down stool’s transit time through the intestines and essentially “clog up” digestion.
Alcohol – Because it increases urine production and fluid loss, alcohol is difficult on the digestive system and can make constipation worse. To prevent becoming dehydrated, consume alcohol only in small-to-moderate amounts and drink plenty of water at the same time.
Pasteurized dairy products – Many people are lactose intolerant and can become constipated from the over consumption of dairy products.
Refined flour – Refined flour by nature does not contain any fiber and, therefore, will not help with constipation.
Caffeine – Caffeine has various effects on digestion depending on the person. For some, caffeine can cause increased urine production and sometimes worsen feelings of anxiety and constipation — all symptoms of a caffeine overdose. For other people, it helps improve bowel movements by stimulating muscle contractions. Either way, only plan to drink coffee in moderation. Also, consume enough other hydrating liquids throughout the day to offset dehydration from fluid loss.
Supplements that Help Relieve Constipation:
Sprouted chia seeds and flaxseeds: High in fiber and healthy fats, plus help to absorb water. Flaxseed oil especially helps to lubricate the colon. Consume about 2–3 tablespoons of seeds (soaked ideally to help release nutrients) daily with water or liquid, and consider taking 1 tablespoon daily of flaxseed oil.
Psyllium husk: High in fiber and helpful for forming stool. When combined with water or another liquid, psyllium husk swells and produces more bulk, which stimulates the intestines to contract and helps speed the passage of stool through the digestive tract. For adults and children over 12 years of age, mix one tablespoon with 8 ounces liquid once daily.
Cod liver oil: A traditional remedy used upon waking is taking 1 tablespoon of cod liver oil or flaxseed oil mixed with 8 ounces of fresh pressed carrot juice to stimulate bowel movements.
Apple fiber: Apples (and pears) contain a special type of fiber called pectin. Pectin is an insoluble fiber that helps the stool become bulky, allowing it to pass through the digestive system easier. Consume about 1–2 teaspoons twice daily.
Magnesium: Magnesium improves gut motility. Add this supplement in slowly and cut back if it causes diarrhea. Consume about 250 milligrams 2–4 times daily.
Probiotics: Maintaining a healthy intestinal tract is critical for avoiding digestive problems. Take a daily probiotic supplement containing at least 15 billion “live and active” organisms.
Exercise: Physical activity increases muscle activity in your intestines, so try to fit in more movement and formal exercise most days of the week. Exercise can especially be helpful in the morning for getting the digestive system “fired up,” soothing stress and putting you a positive mindset. I recommend trying rebounding, a.k.a. jumping on a mini-trampoline, which can stimulate the bowels and lymphatic system. Light exercise can also support bowel function, including stretching, walking, jogging, yoga, swimming or dancing.
Conventional Treatment for Constipation
The most common ways to relieve constipation include taking fiber supplements and using over-the-counter laxatives. Some people also get prescribed medications to help control bowel movements and regulate digestive functioning, although this is much less common than using inexpensive, widely-available laxatives.
Although laxative teas, solutions and tablets might temporarily help relieve constipation, they can also be overused and cause many side effects. A much safer way to control constipation is through “natural laxatives” such as exercise, a healthy diet and stress reduction. You can also occasionally try tactics like a salt water flush or bone broth fast to help clear things out and get them moving again.
Laxatives are very dangerous when used as a “purging” dieting technique or taken too frequently. How do they work, and why don’t they help solve constipation for good?
Laxatives work by causing the muscles of the GI tract to contract, increasing water absorption or bulking stool so it can move quickly through the colon. The problem is that this often interferes with the renin-aldosterone part of the digestive system, causes abnormal loss of fluid and ultimately weakens muscles needed for bowel movements. The body rebounds after taking laxatives by holding on to all of the available water it can get, which leads to edema (water retention or bloating).
Other health problems associated with laxative abuse include:
Precautions Regarding Constipation
Constipation can usually be managed on your own — without the need for a doctor visit, laxatives or prescriptions — but in some cases it’s best to call your doctor.
If your constipation becomes severe and lasts for more than 3 weeks, visit a professional to make sure an underlying disorder isn’t the cause.
Long-term constipation can lead to fecal impaction of the colon, which can lead to serious illness or death if left untreated. It can also result in hemorrhoids. (13, 14) It’s important to visit a healthcare professional to receive a proper diagnosis of the situation before it worsens. A professional may give a clinical diagnosis or choose to perform testing.
Also make a doctor’s visit if you notice blood in your stool, a bulging abdomen or signs of an enlarged spleen.
If constipation occurs along with diarrhea, keep an eye out for signs of food allergies, sensitives or reactions to medications. These can include signs of malnutrition, painful abdominal swelling, skin rashes, brain dog, a fever, fatigue and aches.
Disclaimer:Please take a doctor's opinion before starting your dose!
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Your Well-wisher,
Dr.Insiya
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