Have you been feeling a little backed up? Are you not ‘going’ as often as you should? Are you feeling bloated and uncomfortable? You are not alone; many of us have been there at some point in our lives.
Constipation happens when your bowel motions become less frequent and your feces become more difficult to pass. It usually arises as a result of a change in food or habit or from a lack of fiber intake.
If you want relief from your constipation, you will have to make some lifestyle changes, eat healthy food, and take help from constipation relief pills.
This blog will cover everything you need to know about constipation, its causes, and how to find relief.
What is constipation?
Constipation is properly defined as having less than three bowel movements per week. However, the frequency with which you defecate differs greatly from person to person.
Some people defecate multiple times daily, while others poop once or twice a week. Whatever it is, it is unique and normal for you — as long as you do not deviate from it too much.
What are the causes of constipation?
- Opioid receptors exist in the digestive tract, and opioid pain medicines can cause (or aggravate) constipation. Opioid-induced constipation affects many cancer patients.
- Neurological issues can impair the nerves that contract and propel feces through the intestines in the colon and rectum. For example, autonomic neuropathy, multiple sclerosis (MS), Parkinson’s disease, injury to the spinal cord, and others.
- Many prescription and over-the-counter medications cause constipation. Aluminum-containing antacids, antidepressants, antispasmodics, tranquilizers and sedatives, and iron supplements are some examples.
- Chronic constipation can also be caused by issues with the pelvic muscles involved in bowel movement. These issues include the inability to relax the pelvic muscles or weakened pelvic muscles.
- Sluggish bowel motions, straining during bowel movements, and stomach pain are all symptoms of IBS (Irritable Bowel Syndrome). In this condition, constipation may predominate or alternate with diarrhea.
- Hormonal imbalance can also lead to constipation. Many diseases can also disrupt hormone balance, such as diabetes, hyperparathyroidism, hypothyroidism, or pregnancy.
- Many times routine change can also trigger constipation. For example, you are traveling or are pregnant. You can benefit from constipation relief pills in such conditions.
- Aging is yet another major culprit of constipation.
- If you have to go, you should. If you hold in a bowel movement for whatever reason, you may be setting yourself up for constipation.
Tips for getting relief from constipation
- Lifestyle and dietary changes
A healthy lifestyle and dietary habits often help ease constipation and put you back on track. You can consider the following points for relief:
Eat more fiber:
When you increase your fiber intake, the weight of your feces increases, leading to faster passage through your intestine. So, start including fresh fruits and vegetables in your diet. Also, select whole-wheat bread and cereals. Generally, you should aim for 14 grams of fiber per 1,000 calories consumed.
Exercise more:
Exercise enhances the strengthening of the abdominal muscles. The abdominal muscle aids in the movement of the bowels. Ultimately, exercise improves the abdominal muscles and allows the bowels to flow faster!
Walking or running can therefore activate muscles in the intestines and colon. Making this a part of your regular routine can be an effective home remedy for constipation.
Along with healthy lifestyle choices, you can also take the help of the best pills for constipation. They can help you feel refreshed.
- Drink more water
Isn’t it apparent to drink water? However, many of us struggle to stay hydrated during the day.
When constipated, you may benefit from drinking some carbonated (sparkling) water. This can assist you in rehydrating and getting things rolling again.
However, consuming carbonated drinks, such as sugary soda, is not a good idea because they can have negative health impacts and aggravate constipation. Drinking water can help you get a bowel movement if you are constipated.
- Try laxatives
Some laxatives act by softening stools, while others by adding fiber to increase the size of stools. They are commonly used to treat constipation.
Most are accessible without a prescription and can be purchased over the counter. Laxatives can be taken orally in the form of liquids, pills, or capsules.
If you are not sure about taking laxatives, you can also try some of the best metabolism booster pills. Constipation is a sign of slow metabolism; thus, these pills can address the issue.
- Drink caffeinated coffee
Consuming coffee can increase the urge to use the loo for some people. This is because coffee stimulates the muscles of the digestive system.
That cup of joe can help you get going.
Caffeinated coffee, in fact, has a greater impact — up to 60% — than water or decaffeinated coffee.
However, Caffeine’s bowel-stimulating properties may increase in those with IBS. It can also aggravate stomach issues. So, if you are suffering from IBS, you can try removing Caffeine from your diet.
- Your pooping position does matter
You probably do not think about how you defecate, but there can be some advantages to reconsidering your position.
Squatting or using a stool can potentially help in the passage of your stool.
Some people learn techniques for passing stool that do not work for them over time, so it can be advantageous to re-teach the mechanics of stooling.
Which foods can help with constipation?
- Guava
- Dates
- Black gram
- Betel leaf
- Bay leaves
- Bottle gourd
- Castor
- Broccoli
- Berries, apples, and oranges
End note!
Constipation is a common yet uncomfortable condition that can disrupt your everyday life. Home remedies, lifestyle modifications, and constipation relief pills can assist you in managing and relieving your symptoms.
However, if your symptoms persist and you are unable to pass a bowel movement for three days in a row, contact your healthcare physician.
