Most of us shy away from discussing bowel habits outside the doctor’s office; for some people even inside the doctor’s office is off limits for this topic. Yet, we all poop and most people suffer from constipation at some time or another, so why all the secrecy and reluctance to talk about it? Not good dinner table conversation perhaps, but there’s no reason not to talk about a common problem with a natural function. There’d be less suffering if people shared tips on how to get past constipation.
What is constipation? It is when the solid waste material doesn’t move through and out of the body in a timely manner, or is dry and hard to excrete. Other symptoms include gas, painful bloating, and straining to go or feeling that the bowel movement is not complete. Constipation that lasts for an extended period may lead to hemorrhoids, diverticulosis, or impacted bowels among other risks. Obviously, sudden and severe onset of constipation, especially if blood is present in the stool, or constipation that is not relieved by the usual remedies should be discussed with your medical professional without delay.
I admit to suffering from occasional constipation throughout my life, sometimes worse than others. It can really make a person cranky, to just not feel tip-top because a function that should just happen isn’t working. Speaking of normal, we are unique individuals and our bodies work within the rhythm that is right for each. Other peoples’ natural schedule of bowel movements may not be your natural rhythm. There is no “right” timing or amount; you should respect the signals from your body. That said, not having a bowel movement for a week or even for 4-5 days is a concern and you should be looking into what is going on.
What are some of the causes of occasional episodes of constipation?
- Overuse of antacid medicines containing calcium or aluminum
- Changes in your usual diet or activities, like when on vacation or change in job
- Consuming a lot of dairy products
- Eating disorders
- Not being active
- Not enough water or fiber in your diet
- Overuse of laxatives (creates a dependency)
- Too often ignoring the urge to have a bowel movement
- Some medications (especially strong pain drugs, antidepressants, or iron pills)
- Excess stress
To avoid occasional bout of constipation, the general recommendations are simple lifestyle changes:
- Exercise daily, for about 30 minutes. Exercise is essential to regular bowel movements. I find Hatha yoga especially helpful as it massages your internal organs, but a good walk helps too.
- Drink plenty of water – 1 ½ – 2 quarts per day.
- Eat plenty of fiber from whole fruits and vegetables, legumes, and whole-grain bread and cereal.
- Cut back on milk and cheeses. Dairy products are constipating for some people, maybe for you.
- If you take calcium supplements, be sure to get half as much magnesium to counter the sometimes constipating effects of calcium.
- To relieve stress use a relaxation technique daily, especially meditation or breathing exercises. Stress interferes with relaxation of the whole body, including the bowels.
- Don’t ignore the urge to go. Peristalsis of the bowel is the movements that trigger a bowel movement. If you ignore the urge, the opportunity may pass and lead to stool backing up
- Do not use caffeine as a laxative. While coffee and other forms of caffeine may work as laxatives when used occasionally, when used regularly for this purpose caffeine, like the constant use of laxatives, prevents the bowels from following their own natural rhythm.
- Don’t smoke. Nicotine affects the bowel in the same manner as caffeine.
- Avoid constipating drugs if you can. The most common are opiates, diuretics, anti-depressants, and anti-histamines, among others.
There now, that wasn’t so bad, was it? Simple talk about what is often a simple problem with easy solutions. Hopefully you do not need this information often; if you do a health coach may be able to help reduce that need.
Image courtesy of David Castillo Dominici at FreeDigitalPhotos.net