Constipation
Constipation is a fairly common problem, yet is rarely talked about. Almost all of us have suffered from constipation at one time or another, and while it is usually not serious, it is still painful and challenging. A small percentage of the time, constipation can even be a symptom of something more serious.
Constipation is indicated by difficult or less frequent bowel movements. While the length of time between bowel movements varies for everyone, generally if you have fewer than three per week you could be constipated. Additional symptoms include straining, incomplete evacuation or hard, dry stools more than 25% of the time. Constipation can also be indicated by a swollen abdomen or abdominal pain and vomiting. If you experience constipation for more than two weeks, visit your doctor to determine the cause and treatment.
Possible Causes and Symptoms
Constipation can be caused by a number of things that may be simple to resolve. Constipation typically indicates a functional disorder of the bowel rather than a structural disorder. Common causes include inadequate water or fiber in the diet, stress, depression, insufficient exercise and eating disorders. For a more comprehensive list, visit WebMD.
Home Treatments
If you are constipated you can try adjusting your diet and making some lifestyle changes to see if you may be able to remedy the situation yourself.
- Drink more water – consume six to eight 8-ounce glasses of water each day.
- Consume more fiber each day – add fruits, vegetables, prunes, or bran to your diet. It’s also easy to incorporate a fiber supplement, such as Konsyl, into your daily diet.
- Exercise regularly – exercising can help decrease the time it takes food to digest and can help move stools out more quickly. Just walking every day can help with regularity; or if you already work out on a regular basis, adding more aerobic exercise can make a difference.
- Establish regular toilet habits – take the necessary time to move your bowels and don’t suppress the urge to have a bowel movement.
- Reduce stress – easier said than done, we know! But by modifying your diet and/or sleep and exercise routines, you may start to at least feel less stressed.
Focus on Fiber
If you prefer a natural treatment that is proven and can easily be included into your lifestyle, try a fiber supplement. Fiber increases the amount of water in fecal matter, creating more bulk and softer stools. This all-natural treatment helps the bowel system function and may allow you to avoid the potentially habit- |
 forming, irritating effects of laxatives. Adding psyllium fiber such as the type of soluble fiber found in Konsyl supplements to your daily diet can help maintain regularity. A fiber supplement offers flexible options as well; there are several different delivery forms that you can choose from. There are powders that you can add to your favorite beverage, individual powder packets to take with you when you’re on the go, and convenient capsules. Constipation and Women
Women are three times more likely to suffer with constipation than men and the prevalence seems to increase with age. Psychological differences, such as depression, can be the reason for higher incidences in women. Another potential reason is pelvic floor dysfunction that can occur after pregnancy.
According to the American Pregnancy Association, constipation affects approximately half of all women at some point during their pregnancy. It is thought to be affected by the increased hormones that relax the intestinal muscle and the pressure of the expanding uterus on the intestines. Relaxation of the intestinal muscles can cause the digestive system to work more slowly. Iron tablets may also contribute to constipation. If you are taking iron tablets, check with your healthcare provider. This cause may be remedied by something as simple as making sure to drink enough water each day.
Tips for Prevention
The tips for prevention mirror the solutions outlined in the home treatments section. In essence, a well-balanced diet that includes plenty of water and fiber should prevent you from suffering from constipation. Caffeinated drinks can have a dehydrating effect and some people may need to avoid milk and other dairy products, so water is the best fluid choice.
Consuming the recommended amount of daily fiber will help the colon pass stool. Whole grains, fruits, vegetables and legumes are excellent options, but a fiber supplement can provide another more flexible solution. A fiber supplement can be added to your favorite liquid to provide your recommended daily fiber intake.
Additionally, regular exercise is also encouraged to keep your digestive system healthy and functional. Consistent exercise helps in so many ways – from sleeping better to warding off disease – that it has benefits for everyone!
For additional information about constipation, visit WebMD’s Constipation Directory.
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