Affecting
millions of people worldwide, constipation remains one of the most prevalent
digestive health problems across all age groups and can significantly impact
daily comfort and overall well-being. It is usually characterized by infrequent
bowel movements, difficulty in passing stools, or a feeling of incomplete
evacuation.
Though
occasional constipation is often not a cause for concern, persistent symptoms could
lead to discomfort, abdominal pain, and bloating, resulting in reduced quality
of life.
Modern
lifestyles, dietary habits, insufficient fluid intake, and reduced physical
activity are among the most common contributing factors.
Fortunately,
many cases can be managed effectively through simple lifestyle modifications and
dietary adjustments. Small and consistent lifestyle changes often produce
meaningful improvements in digestive health preventing the need for complex
interventions.
Understanding
the factors that promote regular bowel function is an important step toward better
gut health. Inculcating healthy habits can also support overall digestive
wellness and long-term health.
The
following 12 simple and effective tips offer practical ways to help manage and
treat constipation naturally thus encouraging better digestive function.
1. Drink
plenty of water.
The
excretory part of the digestive system requires plenty of water to ensure
smooth and proper movement of food wastes, without which the stool becomes
hard, making it difficult to pass through the system. Most of the symptoms of
constipation get relieved by drinking plenty of water. It is recommended to
consume about 8 to 10 glasses of water a day to prevent constipation and an
extra 2 to 4 glasses of warm water a day may help with easing constipation.
Fruit and vegetable juices containing nutrients and an element of fiber are the
best choice in dealing with constipation.
Constipation
usually occurs during pregnancy due to increased progesterone hormones that
relax the intestinal muscles resulting in food and waste moving slower.
Iron tablets also may contribute to constipation. Drinking plenty of water
could help with the symptoms.
2. Avoid
excessive consumption of high-fat foods.
Though our
digestive system requires fat to function properly, excessive consumption of
foods like high-fat meats, some dairy products, deep-fried foods, sugary
sweets, rich desserts, and other high-fat foods could slow down the digestive
process and could contribute to constipation, mainly because such foods are
high in fat and low in fiber. Consumption of high-fat foods, if it cannot be
avoided, should be consumed in moderation and should be compensated with an
intake of fiber-rich foods. It should be noted that fat plays an
important role in the stimulation and motility of the stool by enabling the
easy pushing movement of the stool in the colon, and thus helps in regular
bowel movements.
3. Eat
plenty of fiber-rich food.
One of the
most common reasons for constipation is inadequate intake of fiber and we all
know that many fruits and vegetables are rich in fiber. Regular and
adequate intake of fiber-rich food not only eases the symptoms of constipation
but also provides adequate vitamins, minerals, and other important nutrients
like potassium and magnesium needed for easing the symptoms of constipation and
overall well-being. Some of the fiber-rich foods include apples, figs,
kiwi, citrus fruits like oranges, grapefruits, mandarins, etc., pears, prunes,
green leafy vegetables like spinach, Brussels, broccoli, etc., sweet potato,
beans, peas, lentils, chia seeds, flax seeds, oat bran, etc. Practicing mindful
eating and drinking is always recommended.
4. Take
prebiotics and probiotics.
Probiotics
are living microorganisms that provide good health benefits when they are
consumed in large quantities. They can be used as supplements. They also occur
naturally in fermented foods. Probiotics are safe in many people but could
cause acidity, bloating, thirst, etc., in some people.
Prebiotics
are known to improve not only the frequency of stool but also the consistency.
The benefits of prebiotics in constipation are more when they are combined with
probiotics.
The best
prebiotic foods include dandelions, Jerusalem artichoke, leeks, garlic, onions,
barley, asparagus, apples, bananas, oats, flax seeds, cocoa, etc.
The best
probiotic foods include kefir, yogurt, pickles, cheese, buttermilk, tempeh,
kimchi, etc.
5. Get
enough physical activity.
Inadequate
or lack of physical activity contributes to constipation as it is essential for
proper and regular bowel movements.
A regular
walk of even 20 minutes twice a day would help. Aerobic exercises, jogging,
running, dancing, swimming, etc., can also be considered if feasible.
Exercise decreases
the time taken for the stool to pass through the large intestine due to the
massaging and relaxing of its muscles, and thus decreases the amount of water
absorbed by the body from the stool, helping
the stools to remain softer and easier to pass.
Deep squat,
forward lunges, and some pelvic floor exercises also help in easing the
symptoms of constipation.
6. Try yoga.
Yoga is one
of the most ancient practices that offer solutions for many health problems
including constipation. The asanas (poses) of yoga when done correctly do
provide very good health benefits in relieving the symptoms of constipation.
Some of the
specific asanas for constipation include half spinal twist, supine spinal
twist, child's pose, cat-cow pose, crescent lunge twist, cobra pose, adamant
pose, legs up the wall pose, wind-relieving pose, bow pose, garland pose, etc.
With yogic
practices getting more and more popular all over the world due to the health
benefits being observed by more and more people, it is worth giving a try.
7. Get
enough sleep.
People who
sleep less than the average of 7 to 8 hours per night are more prone to
constipation as poor sleep directly impacts the bowel movement by slowing down
the metabolic process and this can impact the other processes of the
body. Normal sleep duration is thus important for the healthy functioning
of bowel movements.
Some evidence suggests that sleeping on the left side
may support digestive comfort and bowel function by allowing gravity to assist
the movement of intestinal contents through the colon.
Getting the
room dark for sleep, avoiding noises, maintaining appropriate room temperature,
avoiding eating before sleep, avoiding watching TV or mobiles before sleep,
sleeping early, listening to mild soothing and relaxing music at bedtime that
could induce sleep, etc., are some of the ways to enable proper, deep, restful,
uninterrupted and refreshing sound sleep.
8. Take
laxatives if needed.
When
techniques like water therapy, fat and fiber intake, adequate physical
activity, etc., do not provide the desired results, laxatives can be
considered, especially when there is straining for bowel movement, hard stools,
feeling of incomplete evacuation, and having less than three bowel movements in
a week.
Laxatives
help in relieving temporary constipation by increasing stool motility, stool
quantity, and stool frequency.
Laxatives
come in different types, pills, capsules, lubricants, liquids, emollients
(stool softeners), stimulants, osmotic and hyperosmolar, and suppositories, and
each type of laxative provides specific benefits. Though using the suppository
form (which is inserted into the rectum) is not as convenient, comfortable, and
pleasant as the pill, capsule, or liquid form, these manually inserted
suppository laxatives usually work much faster than the other forms in
relieving the symptoms of constipation.
9. Use enema
if needed.
Enema is a
procedure in which enema liquid is passed into the rectum to be held there for
a short time to stimulate the bowel, to flush and drain the colon from stubborn
stool or other blockages.
Enema liquid
is usually water-based and can be prepared at home. Some of the common
ingredients in enema liquid include saline, Epsom salt, sodium phosphate, lemon
juice, apple cider vinegar, soap suds, etc. However, medical consultation is
advised before the use.
Retention
enema liquids are water-based as well as oil-based and are prepared to be held
in the rectum for a longer period (15 minutes or more) than the normal ones, to
facilitate softening of the stools and easier evacuation. They may contain
coffee, mineral oil, probiotics, herbs, etc.
Occasional use of enema may be helpful for certain
individuals, but repeated use should only be considered under medical guidance. However,
caution should be exercised with the tools used for enema as dirty and
improperly used tools could cause infections and could cause damage to the
tissues. The enema
should be the option only after the other remedies fail to provide relief.
10. Get
stress-free.
Stress is
directly related to constipation in many ways. The stress hormones influence
bowel movements by interfering with regular processes of the body. When
stressed, people tend to have an improper and poor diet, drink inadequate
water, get inadequate exercise, and get inadequate sleep, all of which can lead
to constipation.
Stress can
worsen certain conditions that cause constipation like irritable bowel syndrome
(IBS) and inflammatory bowel disease (IBD).
When stress
causes constipation and constipation causes stress, either addressing one or
both issues simultaneously would help.
Meditation,
laughing therapy, social connectivity, listening to music, getting busy with
the most-liked activity, and counseling with a therapist are a few ways of
relieving stress.
11. Know the
effects of caffeine and alcohol.
Caffeine can
stimulate the digestive muscles to contract and cause a bowel movement, but
excessive caffeine intake causes dehydration and contributes to constipation.
Decaffeinated coffee can be an alternative.
Though
alcohol consumption irritates the intestinal lining leading to a bowel movement
and evacuation, excessive alcohol consumption could lead to dehydration by
reducing the antidiuretic hormone (ADH), which could interfere with peristalsis
by slowing down the gastrointestinal motility, and could cause an overgrowth of
intestinal bacteria leading to bloating and constipation.
Drinking
adequate water, getting adequate physical activity, taking probiotics, adequate
fiber intake, etc., with moderate alcohol consumption could prevent the
symptoms of constipation.
12. Consult
a health professional when needed.
A consult with a health professional would be warranted under the following conditions:
1. Symptoms
of constipation continue to stay beyond three weeks.
2. When
techniques like water therapy, fat and fiber intake, adequate physical
activity, adequate sleep, laxatives, etc., do not relieve the symptoms.
3. Bloated
abdomen and extended abdomen that is tender and painful to touch.
4. Changes
in the level of consciousness like fainting episodes.
5. Bloody
stools and black tarry stools.
6. Rectal
bleeding.
7.
Associated fever.
8. Rapid
heart rate.
9. Vomiting
resembling coffee ground.
Conclusion:
Constipation could
be frustrating and uncomfortable, but in many cases it can effectively be
managed through simple and consistent lifestyle choices.
Healthy eating
habits, regular physical activity, adequate hydration, and paying attention to
natural bowel urges would play a vital role in maintaining digestive health.
Even small daily improvements could lead to more regular bowel movements, resulting
in a greater overall relief and comfort.
Patience and
consistency are often essential, as it could take time to develop lasting
results. A combination of dietary changes with healthy routines generally offers
the best long-term outcome.
Though occasional
constipation is a common problem, persistent or severe symptoms should not be
ignored. Sometimes ongoing digestive difficulties could indicate an underlying
health condition that requires medical attention and appropriate treatment.
Incorporating
these 12 simple and effective tips into daily routines is a proactive approach
to gut health and can be one of the most effective strategies for preventing
constipation and supporting long-term well-being.
References:
- Eating, Diet & Nutrition for Constipation
- Treatment for Constipation
- Constipation Diagnosis and Treatment
- Constipation Symptoms and Causes
