42 million people suffer from stipation in the United States.Constipation occurs when food waste moves slowly through the GI tract, leaving water in the waste to be absorbed by the colon, which results in hard, dry, and small stools that are difficult or painful to pass.Most physicians consider the official definition of chronic constipation to be less than 3 bowel movements per week for 3-6 months.Many people can find long-term relief from chronic constipation by changing their lifestyles.
Step 1: Drink more water.
Hard, dry stools can be caused by dehydration.The colon absorbs water when food waste passes through it.The colon will absorb less water from food waste if you are drinking enough fluids.Try to drink about 8 full glasses of water a day.You should start your day with 2 glasses.If you live in a warm climate you should drink more water.Water is lost through sweating so be sure to drink it while exercising.As you increase your fiber intake, you may need to drink more water.Before making any major changes to your fluid intake, you should consult with your doctor about your heart or kidneys problems.
Step 2: You should increase your intake of fiber.
There is insoluble andsoluble fiber in a healthy diet.The body is able to absorb more vitamins and minerals from food.Insoluble fiber does not break down in the body, but it adds bulk and water to the stool, making it more comfortable to pass.Adults should aim to consume 21-38 grams of fiber a day.Women need 21 to 25 grams of fiber a day, while men need 30 to 38 grams.Apples, oats, nuts, lentils and peas are some of the sources ofsoluble fiber.Most fruits and vegetables come from sources of insoluble fiber.It's important to eat the fruits of the plant.In addition to fiber, these foods help colonicbacteria thrive.Legumes have the highest amount of fiber per serving.Prunes can be added to your diet.Prunes are a good source of bothsoluble and insoluble fiber.You should add more fruits and vegetables to your diet.Most of the insoluble fiber is found in the skin of fruits and vegetables.Fruit juices have less fiber and more sugar, so be sure to eat whole fruits instead.
Step 3: Don't eat low-fiber foods.
Meat, ice cream, cheese, chips, meat, fast foods, and prepared and processed foods would be included.These low-fiber but high-fat foods can make you sick.
Step 4: Don't eat junk food.
Since the gut is trying to get all the calories it can from the fat in cookies, crackers, and cakes, they tend to slow the system down.Don't eat processed junk food.
Step 5: Take care of your caffeine intake.
Coffee, tea, and soda have a diuretic effect and can lead to dehydration.The bowels can be affected by the effects of caffeinated beverages.Try to only drink one cup of a beverage in the morning to get your metabolism going.
Step 6: Get regular.
Each morning, go to the bathroom at the same time.At this time of the day, colonic motor activity is the highest.Try to take advantage of these natural signals from your body, as the urge to have a bowel movement increases after you've had a meal.To regulate defecation, you need to eat on a regular schedule.Try to eat your main meals at the same time each day.Your bowels like a routine.After you wake up, make sure to eat high-fiber foods.Warm beverages, such as a cup of coffee, can help get the bowels moving, so you may want to include a hot drink.
Step 7: You should go to the bathroom when you need to.
Listen to your body and don't ignore the urge to have a bowel movement if you want to finish the movie or wait until you get home.If you don't go immediately, the urge to go may go away.When you finally have one, the longer the stool stays in the bowel the harder it gets as more water is reabsorbed, which leads to a more painful and uncomfortable bowel movement.
Step 8: You need to get in the right position.
It is important to note that there is no right or wrong way to sit on the toilet, and that the position in which you try to eliminate stool can help you.When you sit down on the toilet, place your feet on a small footstool.The rectum is positioned at an angle that makes it easier to pass feces, and this helps to get your knees higher than your hips.When sitting on the toilet try to lean forward.Rest your hands on your thighs.The leaning forward action will help you get a better rectum.Relax and breathe deeply.To open your rectum, relax your anal sphincter and let the stool pass out.
Step 9: It's a good idea to exercise.
Many people experience an improvement in their bicyle when they start exercising or increase the amount of exercise they get.Doctors think exercise helps food move quickly through the large intestine.The colon has less time to absorb water.Aerobic exercise increases breathing and heart rate which stimulates the intestinal muscles to contract, which is an important factor in moving stools through the intestines.For a period of at least 30 minutes, 3-4 times a week, do an aerobic exercise that increases your heart rate.Try to do some exercise every day, even just walking for 15-20 minutes.As you become active, your bowels will start to move.If you are already moderately active, you can incorporate a more intense aerobic exercise into your routine.Try running, swimming or aerobic classes.Strengthening the abdominal muscles can help with the digestion.
Step 10: You need to catch up on your sleep.
Constipation can be worsened by a lack of sleep and can lead to a more severe condition.Try to get at least 7 hours of sleep a night.The peak time for the bowels to sleep is when you wake up.
Step 11: Relax your mind.
It's important to use some type of relaxation technique daily because mental stress can interfere with the relaxation of the whole body.Some patients can't push properly when having a bowel movement because they are stressed out.Stress increases the amount of stool.Relax by taking up yoga, meditation, swimming, etc.You can escape to another world by reading a book or watching a movie.
Step 12: Use bulk forming agents.
Fiber helps absorb fluid in your gut and make your stool bulkier, which in turn helps the bowels contract and push the stool out.If you want to get more fiber, you need to incorporate more into your diet before you try a supplement.Most bulk-forming agents can be taken in capsule or powder form and mixed with 8 ounces of water or fruit juice.Only take the recommended dosage if you follow any directions on the label.There are potential side effects of increased flatulence.The majority of people see results within 12 hours to 3 days.There is a lot of research suggesting that psyllium can relieve the symptoms of constipation.The product Metamucil has psyllium.When you take psyllium, you need to drink at least 8 ounces of liquid.Polycarbophil calcium has been shown in several studies to help treat chronic constipation.
Step 13: Take care of your body with lubricant laxatives.
The main ingredient in lubricants is mineral oil, which helps the stool keep fluid and pass more easily.People see results within hours of consuming.Fleet and Zymenol are popular brand names.Lubricants are inexpensive and should only be used for a short period of time.Mineral oil in lubrication can affect the effectiveness of certain prescription drugs and the absorption of fat-soluble vitamins and minerals in your body.It is possible to take lubricant laxatives on an empty stomach and in an upright position.You need to drink at least 8 ounces of water or juice after you take this.Doctors don't recommend mineral oil for treatment of Constipation.
Step 14: Laxatives should be taken.
Colace and Docusate work to increase the amount of water in the stool in order to make it softer.Those who are recovering from surgery, women who have just given birth, and individuals suffering from hemorrhoids are some of the people who use these laxatives.The capsule, tablet, and liquid form of stool softeners are taken at night.Take only the recommended dose if you follow any directions on the label.Take the tablets with a full glass of water.The dropper should be marked to help you measure the exact dose.If you don't know how to use it, ask the pharmacy for help.To make it easier to get down, mix the liquid 4oz of juice or milk with it.
Step 15: Take the osmotic laxatives.
Osmotic agents increase the number of bowel movements.Fleet Phospho-Soda, Milk of Magnesia, and Miralax are all osmotic laxatives that draw fluid from surrounding tissue.Dehydration, gas, cramps, and a mineral imbalance in your system are possible side effects.Older adults and people with existing heart or kidneys problems should be careful when taking osmotic agents because of their dehydrating properties.The agents are in pill or powder form.Miralax is a powder that should be dissolved in water or fruit juice.The bottle has a measure device so that you can take the correct dose.You can buy single-dose packets.Only take the recommended dosage if you follow any other directions on the bottle.
Step 16: Stimulating laxatives are good for you.
Stimulants cause the intestines to contract, which causes stool to be pushed out.If you feel like you need immediate relief from your constipation, you should only use stimulants.Stimulant laxatives should not be used on a regular basis.You should see the results within a few hours.Ex-Lax and Correctol are popular brands.Dehydration can be caused by these laxatives.Stimulants can be taken as a rectal suppository or in pill, powder, or liquid form.Stimulating laxatives should be taken as directed and with the recommended dose.At night, this type of laxative is taken.The strongest laxatives on the body are stimulators.They can weaken the body's ability to have a bowel movement on its own, so they shouldn't be used regularly or daily.They can make it hard for your body to absorb calcium and vitamins.If you're using these for more than a week, you should consult with your doctor.
Step 17: Try natural or herbal remedies.
There are a number of remedies that involve household ingredients.Many of these aren't supported by scientific research.Before giving any remedies to your child, consult with your doctor.A yellow liquid derived from the skin of the aloe leaf is a powerful laxative and can cause bowel movements.It can cause pain and physicians don't recommend its use as a laxative.Blackstrap molasses is mix in 1 cup of warm water.Then drink more.Blackstrap molasses is a rich source of magnesium.Lemon juice helps to cleanse the gut.Add lemon juice and a pinch of salt to the water.The solution can be drunk on an empty stomach.
Step 18: All of the OTC treatments should be temporary.
If you use a laxative for more than a week, you should see a doctor.Laxative abuse can cause your body to rely on the laxative in order to pass a stool, so never use them to be "regular".Try to add more fiber to your diet first.
Step 19: There are multiple causes of chronic constipation.
Between 15% and 20% of Americans suffer from chronic constipation.People who eat healthy, exercise, and drink lots of water can still suffer from chronic constipation.Constipation has been linked to a number of factors related to lifestyle and diet, including inadequate water intake, over-consumption of dairy, and a lack of exercise.Changes in the bowels can be caused by medical conditions, such as colon cancer, hypothyroidism, and Parkinson's disease.Pain medications, antacids, calcium channel blockers, iron supplements, and diuretics are some of the drugs that can have a side effect.As people get older, they become more sedentary, eat less fiber, and drink less water, all of which contributes to chronic constipation.In addition, many over-the-counter and prescription medications taken to treat conditions more common in older people, such as arthritis, back pain, and hypertension, can cause chronic constipation.Depression, sexual or physical abuse, or loss of a family member or friend are some of the psychological issues related to chronic constipation.Constipation can be caused by lack of proper nerve and muscle function in the bowels.In cases of defecation, the muscles of the lower pelvis surrounding the rectum don't function properly and can cause problems.
Step 20: Take note of your symptoms.
A host of other symptoms need to be assessed, or what has been termed a "symptom complex", in order to determine the cause of chronic constipation, according to some physicians.Hard stools are included.It's excessive straining when you have a bowel movement.There is a lack of feeling of relief after a bowel movement.It's a feeling that you can't have a bowel movement.A decrease in the number of bowel movements.
Step 21: You can make an appointment with the doctor.
If the diet and lifestyle changes mentioned do not help with constipation, you should talk to your doctor.It's important to seek medical attention if you suffer from chronic constipation or are new to it, as it can be a symptom of a more serious medical condition.You should provide your doctor with the number of times per week you pass a stool, how long you have experienced difficulty defecating, and a list of any medications you are taking.Tell your doctor about any treatments you've had, including lifestyle or diet changes.Your doctor will perform a rectal examination to check for tears, hemorrhoids, and any other abnormality and then do laboratory testing to screen you for different diseases and conditions.If your doctor still doesn't know the cause of your constipation, he or she may order an x-ray of the colon and rectum to look for more serious problems, such as an obstruction.In severe cases, your doctor may order more tests or refer you to a gastroenterologist.