Are you or someone you know experiencing constipation? Statistically, one in seven adults will be affected at some point. Estimates indicate that constipation is a prevalent issue that can impact individuals at any given time.
Unfortunately, constipation tends to affect women more than men due to factors such as hormonal influences like progesterone, which can slow down intestinal function.
Regardless of gender, proper gut health is essential. The process of digestion revolves around the principle of eliminating waste products from the body instead of allowing them to accumulate.
While there is no universally “correct” number of bowel movements, ranging from three times a day to three times a week is considered normal. Any frequency below this range may indicate constipation. However, frequency is just one aspect of the condition.
“Many people associate constipation with fewer bowel movements or hard stools, but there’s more to it than that,” explains Professor Purna Kashyap, a gastroenterologist at the Mayo Clinic.
Symptoms like hard, dry stools, straining during bowel movements, and a feeling of incomplete evacuation or obstruction are common signs of constipation.
Any one of these symptoms on its own can indicate constipation.
Constipation can have effects beyond the physical discomfort of bloating and abdominal cramps. It can lead to an overall sense of unease, including symptoms like fatigue, sluggishness, headaches, loss of appetite, and lack of energy, as highlighted by Kashyap.
Fortunately, constipation itself is usually not a major concern. The challenge lies in differentiating its symptoms from those of more serious conditions, such as colon cancer.
While constipation may not directly increase the risk of colon cancer, persistent changes in bowel habits can be an early warning sign. The incidence of colorectal cancer in adults under 50 has been increasing by nearly 3% annually over the past decade, making it the third most common cancer in the United States with approximately 159,000 new cases diagnosed each year.
For most individuals, the causes of constipation are often not severe. Factors like medications, pregnancy, aging, and underlying health conditions can contribute to constipation, but everyday habits play a significant role.
The good news is that habits can be modified to alleviate constipation and promote gut health.
Here, gastroenterologists offer insights into daily habits that can aid in preventing constipation and maintaining a healthy gut.
1. Schedule bathroom breaks
Try to establish a routine around this. Your body is more likely to have bowel movements immediately after eating, so it’s beneficial to take advantage of this natural timing. Kashyap recommends starting your day with mild physical activity, a fiber-rich breakfast, and possibly including prunes or a hot caffeinated beverage to stimulate bowel movements. Even if you don’t feel a strong urge, spending a few minutes on the toilet without straining can be helpful.
Consistency is key. Changes in routine can impact bowel habits, so maintaining a regular schedule can help alleviate constipation.
When the urge to use the restroom arises, do not ignore it, even if it means using a public restroom. Suppressing the urge to defecate can lead to the stool remaining in the rectum longer, causing increased water absorption and potentially impacting rectal sensitivity.
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2. Slowly increase your fiber intake
Eating more fiber is crucial for preventing constipation. While the daily recommended intake is 25 to 38 grams, only a small percentage of adults meet this goal. Fiber helps add bulk to stools, stimulates the intestines to secrete water and mucus, and enhances stool consistency.
Soluble fibers like psyllium, oat bran, barley, and beans have strong evidence supporting their effectiveness. Psyllium, in particular, is highly recommended. Insoluble fibers, while adding bulk, can worsen bloating and discomfort in some individuals.
Incorporating fiber gradually into your diet is key. Increasing intake by about 5 grams per week can help minimize bloating. Getting fiber from whole plant foods is generally preferred, but supplements like psyllium can be beneficial if necessary.
Foods like kiwifruit, prunes, coffee, rye bread, chia seeds, and flaxseeds are great sources of fiber that can aid in maintaining healthy bowel movements.
3. Perfect your defecation posture
Most modern toilets are not designed with optimal anatomy in mind. Sitting upright at a 90-degree angle can actually hinder the natural mechanism for bowel movements. Placing your feet on a small stool while on the toilet can create a position similar to squatting, which relaxes the puborectalis muscle and straightens the anorectal angle for easier defecation.
This posture helps relieve twisting of the rectum, making bowel movements more comfortable and less straining. Using a footstool or stack of books can replicate this posture without the need for special products.
4. Exercise regularly
Regular physical activity can aid in preventing constipation. Studies have shown that individuals who engage in exercise are less likely to experience constipation compared to sedentary individuals.
Engaging in 20 to 30 minutes of moderate exercise like brisk walking, cycling, or yoga on most days of the week can improve bowel health and overall well-being. While exercise may not completely eliminate constipation, it can reduce the severity of symptoms and enhance quality of life.
5. Stay hydrated
Adequate hydration is essential, especially when increasing fiber intake. Without enough water, fiber can actually worsen constipation symptoms. Increasing water intake in conjunction with fiber has been shown to improve bowel frequency.
It’s important to stay hydrated throughout the day by keeping a water bottle handy and drinking steadily. Consistent hydration can complement fiber intake and support healthy bowel movements.
6. Consult your doctor
Most cases of constipation are temporary and manageable. However, chronic constipation requires medical attention. Seeking prompt treatment can help diagnose any underlying conditions that may be contributing to the issue.
If symptoms persist for weeks or recur frequently, consulting a doctor is recommended. Medical professionals can assess potential underlying conditions like hypothyroidism, diabetes, or medication side effects that could be causing constipation. Also, early detection can help rule out more serious conditions like colon cancer.
If occasional constipation occurs, over-the-counter remedies can be obtained from a local pharmacist. It’s essential to prioritize gut health and address any persistent constipation symptoms to maintain overall well-being.
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Source: www.sciencefocus.com
