Constipation is the absolute worst! Imagine being stuck in the bathroom for minutes or even hours, with no results. Beyond wasted time and frustration, constipation is also harmful to your health, both physical and psychological. But what can you do to alleviate your woes?
Well, you can’t expect an instant solution, and reaching for a medicine or syrup shouldn’t be your first option. There are some tips and advice that can help avoid such uncomfortable situations. Read through this article to learn those tips and tricks to overcome this digestive issue.
What is Constipation?
Constipation is a common digestive problem characterized by infrequent bowel movements and difficulty passing stool. It can be both uncomfortable and frustrating, but luckily, simple lifestyle changes can help prevent it. In many cases, minor adjustments to your diet and daily habits can make all the difference in maintaining regularity. Here are five evidence-based habits that can help prevent constipation and promote better digestive health.
Imagine sitting at a team meeting and realizing that statistically, one in six of your coworkers might be silently suffering from constipation. According to GastroJournal, an estimated 16% of adults and 33% of adults older than 60 suffer from constipation.
Tips to Overcome Constipation
Stay Hydrated Throughout the Day
Hydration is key. Water is essential for digestion and helps avoid constipation. Dehydration can lead to harder stools and slower bowel movements. Experts recommend drinking at least 8 ounces of water as a standard measure. Some people may require more, for instance, if you are active, athletic, or living in a warm climate.
Apart from water, other fluids, such as herbal teas and clear broths, can contribute to your daily intake. Keeping a water bottle with you serves as a visual reminder to drink, and flavouring water with slices of fruit or herbs can make staying hydrated more enjoyable.
A Fibre-Rich Diet is the Key
Fiber is an essential component of our diet. It adds bulk to your stool and softens it, making it easier to pass.
- Soluble fibre, which is found in oats, beans, and some fruits, helps regulate stool consistency.
- Insoluble fibre, which is found in whole grains and many vegetables, helps increase stool bulk.
It is important to gradually increase your fibre intake to allow your body time to adjust. Doing so will prevent bloating and discomfort that may occur from a sudden increase in fibre. Aiming for a variety of high-fibre foods in each meal ensures you get all the benefits without overloading on any single source.
Regular Physical Activity
Regular exercise is important not only for physical fitness but also for digestive health. Physical activity helps stimulate the natural contractions of intestinal muscles, encouraging the passage of waste through your digestive system.
It doesn’t have to be high-intensity; even a daily 30-minute walk can help keep your bowels regular. Yoga can also be beneficial, as certain poses and stretches help relieve constipation. Still, you must consult a healthcare professional if you have concerns about what type or level of exercise is appropriate for you.
Practice Mindful Eating Habits
The way you eat can affect your risk of constipation. Rushing through meals or eating on the go can lead to incomplete chewing and poor digestion, which contribute to constipation.
Slow down and chew each bite thoroughly because digestion begins in your mouth. Also, be mindful of portion sizes, as overeating can overwhelm your digestive system and slow down bowel movement. Sticking to regular mealtimes helps set a routine for your digestive system, making bowel movements more predictable.
Good Bathroom Habits
Ignoring the urge to go and holding it in can lead to constipation. When you feel the need, try to go as soon as possible.
Setting aside time each day for a bowel movement, often after meals when your digestive system is naturally active, can help create a routine. Using a footstool to raise your knees above your hips while sitting on the toilet, in a squat-like position, aligns the rectum for easier passage of stool.
If you are unable to have a bowel movement within a few minutes, avoid straining. It is better to get up and try again later, as straining can lead to complications over time.
In Conclusion
Constipation can cause significant discomfort, but following good bathroom habits and staying hydrated can help you overcome it.
