How to Effectively Treat Constipation

Constipation can give you a very hard time and can be extra stressful if you're in the middle of an important event. Here's how you can effectively treat constipation and end your "grunting" worries.

Having problems with hard lumpy stools? You’re experiencing constipation. Constipation can be measured by consistency of the stool or the frequency of bowel movement. Individuals with the problem may only pass stool once or twice per week. The process of passing stool itself tends to be very difficult and at times painful. It’s still not the end of the world for you though.

Treating constipation can be very simple and easy. You only got to have a little knowledge about the whole mechanism and the causative factors that can lead to or aggravate your condition. With a little change in your usual habits, you can effectively and quickly treat constipation. Here are a few simple steps.

1. Diet.

Constipation is generally caused by very slow or absent intestinal contractions which make it hard for stool to pass through. Although physiologic differences may cause the disorder, chronic dietary issues are more common. Avoid processed foods, baked products and oily and fatty sources as these impede the proper formation of stool.

Instead, add more fruits and vegetables in your diet as well as soluble fiber either in raw form or supplementation. These help in the formation of a more consistent and lubricated stool for easier transit. Some high-fiber food sources also flush and cleanse the intestinal tract.

2. Schedule.

Instead of your usual three big meals, eat smaller frequent meals four to six times a day. This will aid in proper digestion of food as well as not tax your digestive tract too much. Too much ingested food at one time will only cause excess moisture to be reabsorbed in the feces, aggravating constipation episodes. Do not eat anything before you sleep at night.

3. Water.

Adequate hydration can do wonders for your constipation. Increase your intake for three to four days by two to three extra glasses of water. So you have to drink at least twelve glasses per day. Water will help lubricate stool for easier passage. It also provides more blood circulation to the digestive tract which will enhance intestinal contractions, making room for stool to pass through.

4. Exercise.

Physical activity will also improve blood circulation to the digestive system, improving its function of transporting stool through regular bowel movement. Exercise will also relieve your feelings of stress and heaviness from the straining. Do some form of cardiovascular exercise at least three times a week for at least thirty minutes at each session.

5. Rest.

Stress can cause constipation by tensing the intestinal muscles hampering the gastric reflex responsible for proper stool formation. Soothe intestinal contractions and pain by sleeping at least eight to ten hours every night. Adequate rest periods will also heal and rejuvenate damaged tissues caused by constant straining during constipation episodes.

6. Medication.

Gut motility enhancing agents and laxatives are generally effective in directly acting on the digestive tract to improve bowel movement. Be cautious in taking over-the-counter medications and always follow the stipulated guidelines and dosage accordingly. Consult your physician before embarking in any medication regimen and always observe for side effects.

In any case wherein you feel uncertain about an aspect of your constipation, seek medical attention immediately. Do not attempt to treat a condition which is unknown to you to prevent further injury and complications.

Author: Julieta Chin. All rights reserved.