Constipation: Dealing Day-to-Day

Constipation is a common problem that most people suffer from at some point in their lives. Most cases of constipation are minor and do not last for a long time. These can usually be easily treated and can be prevented with a number of different strategies.

However, constipation that lasts for a long time or is severe may be a sign of an underlying condition. In these cases, the constipation can typically be taken care of by treating the underlying cause. Some of these causes, though, may not be able to be cured. If you have one of these conditions, such as irritable bowel syndrome, you may be able to reduce the severity and frequency of your constipation by following the same treatment and prevention strategies used for constipation without an underlying cause.

The diet or lifestyle issues that can help treat or prevent various forms of constipation include:

1. Get plenty of fiber in your diet.

A low-fiber diet, such as not enough fresh vegetables, fruits or whole grains, may lead to constipation. Because the body does not digest fiber, it passes through the intestines virtually unchanged. Its soft texture adds bulk to stool, helping to move waste through the intestines.

Soluble fiber, such as from psyllium and oatmeal, turns to a gel when mixed in fluid. Insoluble fiber, such as from whole-grain breads and cereals, does not dissolve in liquid. Both types aid in relieving constipation. Foods high in fat and sugar, such as many soft, processed foods, can slow the digestive process, causing too much fluid to be absorbed from stool, and leading to constipation.

The American Dietetic Association recommends that people include 20 to 25 grams (0.7 to 1.2 ounces) of fiber a day in their diet. However, most Americans eat only 5 to 14 grams of fiber a day, according to the National Center for Health Statistics. Some people avoid fiber because it may be associated with gas and bloating. However, gradually adding fiber to a diet can help to avoid such side effects.

2. Do not suppress the urge to have a bowel movement.

Withholding or delaying the release of stool is sometimes done to avoid using public toilets, because it is inconvenient or because a person is busy. It can also occur as the result of severe emotional distress. However, repeatedly resisting the urge to defecate can lead to insensitivity of the intestines. The usual urges are no longer felt and constipation results.

3. Do not rush a bowel movement.

Some people may try to rush through a bowel movement for many of the same reasons that they may attempt to suppress the urge to have a bowel movement. However, doing this may cause you to pass less stool than you need during the bowel movement.

Such rushing also tends to tend to excessive straining during the bowel movement. This straining is associated with many conditions that can cause or worsen constipation. Allowing sufficient time for undisturbed visits to the bathroom can help prevent constipation.

4. Get plenty of exercise.

Exercise stimulates intestinal activity, helping to regulate bowel movements. It speeds up the passage of food through the digestive system, giving the colon less time to reabsorb moisture from the stool. Swimming, walking or other regular forms of exercise can help you avoid constipation. A lack of exercise or too much bed rest can lead to constipation.

5. Travel wisely.

Changes in your schedule, activity level or diet as the result of traveling may interrupt normal digestive processes and cause constipation. Because of this, it is important to watch what you eat and how active you are when traveling. Though it may not be possible to avoid changes in your regular schedule when you travel, reducing these changes as much as possible may help to prevent constipation.

6. Be attentive of your pregnancy.

Hormonal changes that occur during pregnancy may play a role in causing constipation. Later in the pregnancy, added weight of the womb can increase pressure on the intestines, which can cause constipation. Because of this, during pregnancy it may help to observe constipation prevention techniques, such as eating more foods with plenty of fiber, staying active, and getting plenty of fluids, even more diligently than you may otherwise.

7. Drink plenty of fluids.

Without enough fluids, the body will conserve water in the blood by removing additional water from the stool, leading to hard, dry stool. A generally recommended daily amount of fluid is eight 8-ounce glasses. In addition, drinks containing caffeine or alcohol have a dehydrating effect and can contribute to constipation.

8. Avoid the habitual use of enemas.

Frequent enemas may damage nerve cells in the colon and interfere with the colon's natural ability to contract. This can lead to a loss of normal functioning and include constipation.

9. Avoid the habitual use of laxatives.

Laxatives can be very useful in treating constipation, but they are not without their risks. You should consult with your doctor before using any type of laxative because some may be habit-forming and may interfere with the absorption of certain medications. In addition, overuse of laxatives can destroy the colon's natural ability to contract and lead to dependence on laxatives.

10. Manage your stress.

Stress can slow digestion, increasing the amount of water absorbed from waste in the intestines, which can create hard, dry stool that is difficult to pass. Stress management techniques, such as breathing and relaxation techniques, can help.

11. Watch your salt intake.

Loss of body salts occurs when too much salt is absorbed by the kidneys or lost via vomiting or diarrhea. Salt is necessary for the absorption of food in the intestines; too little salt in the body may cause constipation. Yet be careful, because many people eat too much salt, which contributes to health problems such as high blood pressure.

12. Know the side effects of your medications.

Some medications, including iron supplements, antacids with calcium or aluminum, antidepressants and some pain pills, may cause constipation. People with constipation may wish to check with their doctor about medications they are taking. A doctor may be able to recommend alternatives that do not cause or aggravate your constipation.