
What to Do When You're Constipated
Constipation is a common issue that can be uncomfortable and even painful. It occurs when you have fewer than three bowel movements per week or pass hard stools that are difficult to pass. If you're experiencing constipation, there are several things you can do to find relief.
Firstly, it's important to stay hydrated by drinking plenty of water and other fluids. This is crucial for preventing and relieving constipation as it helps soften the stool. You should aim for at least eight 8-ounce glasses of water per day.
In addition to staying hydrated, make sure to eat a diet rich in high-fibre foods. Fibre adds bulk to your stool and helps it move through your intestines more easily. Good sources of fibre include whole grains, fruits, vegetables, beans, nuts, and seeds. It's recommended that men consume about 30 grams of fibre per day, while women should aim for 20-25 grams.
Regular exercise is also important for preventing and relieving constipation. Moving your body helps keep your digestive system active and stimulates your gut. Walking, in particular, is a great way to get things moving. Aim for at least 150 minutes of exercise per week.
If lifestyle changes alone aren't providing relief, there are several over-the-counter medications you can try. Osmotic laxatives, such as polyethylene glycol, are a mild type of laxative that works by drawing water into the colon, softening the stool. Stimulant laxatives are another option that stimulates muscle contractions in the GI tract, speeding up bowel movements. However, they can also cause side effects like cramping and diarrhoea.
If you're still experiencing constipation after trying these methods, it's important to consult your doctor. They can review your symptoms, make recommendations, and, if needed, prescribe stronger medications or suggest other treatments.
Characteristics | Values |
---|---|
Definition | Having two or fewer bowel movements a week |
Other signs | Straining, hard stools, a feeling of being blocked up or not having fully emptied your bowels |
Types | Primary (functional) constipation, Secondary constipation |
Causes | Not eating enough fibre, Not drinking enough fluids, Lack of physical activity, Ignoring the urge to go to the toilet, Changes in diet or daily routine, Side effects of medicine, Stress, anxiety or depression |
Treatment | Drink plenty of water, Eat fibre-rich foods, Exercise, Use stool softeners, Use laxatives |
What You'll Learn
Drink more water
Drinking plenty of water is one of the simplest ways to ease constipation. Water is important for your digestion, keeping food moving through your intestines and preventing your stool from becoming hard and dry. Dehydration is a common cause of constipation, so staying well-hydrated can be a key part of your plan to get things moving again.
The amount of water you need to drink each day will depend on your body and lifestyle. As a general guideline, women should aim for around 9 cups of fluid per day, while men should aim for around 13 cups. Remember, this includes fluids from food, and you can get about 20% of your daily fluid intake from fruits and vegetables, tea, milk, and juice.
If you're constipated, try drinking an extra 2 to 4 glasses of water per day. To stay properly hydrated, listen to your body and drink more liquids during exercise and hot weather. It's important to note that caffeine and alcohol can have a dehydrating effect, so these drinks should be consumed in moderation.
While drinking more water can help ease constipation, it's important to make other lifestyle changes as well, such as eating more fibre, exercising regularly, and adjusting your toilet posture. If constipation persists or is accompanied by other symptoms, be sure to consult your doctor.
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Eat more fibre
Fibre is the non-digestible part of plants and carbohydrates. It is usually categorised into two groups: insoluble and soluble fibre. Insoluble fibre, found in wheat bran, vegetables, and whole grains, adds bulk to stools and acts like a brush to sweep through your bowels. Soluble fibre, found in oat bran, nuts, seeds, beans, lentils, and some fruits and vegetables, absorbs water and forms a gel-like substance, helping your stool pass smoothly through your bowels.
Eating fibre-rich foods can help optimise digestive health, and it is generally recommended that men eat 38 grams of fibre per day, while women eat 25 grams. However, it is estimated that most people eat less than half of this amount.
If you are constipated and have a low fibre intake, increasing your fibre consumption could help. Fibre increases the size of your stools and makes them softer, keeping you regular as they move more quickly through your bowels and are easier to pass. Studies have shown that increasing fibre intake can increase the number of stools passed, and a review showed that 77% of people with chronic constipation found relief by increasing their fibre intake.
However, it is important to note that increasing fibre intake may not work for everyone. Some studies have shown that reducing fibre intake can improve constipation and its associated symptoms. Additionally, increasing fibre intake may not help with other symptoms of constipation, such as stool consistency, pain, bloating, and gas.
If you want to try increasing your fibre intake to relieve constipation, it is best to do so gradually, as dramatically increasing your intake in a short period could cause unwanted side effects like pain, gas, and bloating.
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Exercise regularly
Exercise is essential for regular bowel movements. Inactivity is one of the key things that lead to constipation. Moving your body will keep your bowels moving, too.
Exercise helps with constipation by lowering the time it takes for food to move through the large intestine. This limits the amount of water your body absorbs from the stool, making it harder for stools to dry out and become difficult to pass. Plus, aerobic exercise speeds up your breathing and heart rate, stimulating the natural squeezing (or contractions) of muscles in your intestines. Intestinal muscles that squeeze better will help move stools out quickly.
Wait an hour after a big meal before doing any tough physical activity. After eating, blood flow increases to your stomach and intestines to help your body digest the food. If you exercise right after eating, blood flows away from your stomach and to your heart and muscles instead. Since the strength of your gut's muscle contractions depends on how much blood it has, less blood in the GI tract means weaker contractions and the food will move sluggishly through your intestines. This can lead to bloating, gas, and constipation. So after a big meal, give your body a chance to digest it before you start exercising.
Simply getting up and moving can help constipation. A regular walking plan—even 10 to 15 minutes several times a day—can help the body and digestive system work at their best. If you are already fit, you might choose aerobic exercise: running, jogging, swimming, or swing dancing, for example. All of these exercises can help keep the digestive tract healthy. Stretching may also help ease constipation, and yoga may, too.
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Try a laxative
If you're constipated, you may want to consider taking a laxative. Laxatives are medicines that help you have a bowel movement if you're constipated. They work by softening hard stools or stimulating your bowels to get moving. Laxatives contain chemicals that help increase stool motility, bulk, and frequency, thus relieving temporary constipation.
There are several types of laxatives:
- Bulk-forming laxatives (or fiber supplements) add an ingredient to your stool called soluble fiber, which draws water from your body into your stool, making it bigger and softer. This stimulates your colon to contract and push the stool out. Bulk-forming laxatives are generally considered the gentlest type and are the best laxative to try first. They include psyllium (Metamucil®), polycarbophil (FiberCon®), and methylcellulose (Citrucel®).
- Osmotic laxatives pull water from other body parts and send it to your colon, softening your stool so it's easier to pass. They include polyethylene glycol (MiraLAX®), magnesium hydroxide solution (Milk of Magnesia), and glycerin (Colace Glycerin®).
- Stool softener laxatives, also called emollient laxatives, increase the water and fat your stool absorbs, softening it. They include docusate (Colace®).
- Lubricant laxatives coat your colon, making it slick. The coating prevents your colon from absorbing water from your stool, so it stays soft and makes for a slippery passage that makes pooping easier. Lubricant laxatives include mineral oil.
- Stimulant laxatives activate the nerves that control the muscles in your colon, forcing your colon into motion so it moves your stool along. They include bisacodyl (Dulcolax®) and senna (Fletcher's® Laxative).
Laxatives are generally available without a prescription, but it's important to use them safely and sparingly. They should not be the first option you try to relieve constipation. Only take a laxative if other methods, such as lifestyle and dietary changes, have not worked. It's also important to note that laxatives are not safe for everyone, so check with your healthcare provider before taking them, especially if you are pregnant or taking prescription medication.
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Adjust your toilet posture
The way you sit on the toilet can affect your ability to poop when you're constipated. While Western-style toilets encourage sitting upright, evidence suggests that getting into a squatting position can be more helpful. This is because squatting places less pressure on your internal organs, relaxes your rectal muscles, and straightens out the anorectal angle (the angle at which the anal canal meets the rectum). This allows your bowels to be emptied more easily.
- Elevate your knees: Place your feet on a stepping stool or a stack of books so that your knees are higher than your hips. This helps recreate the squatting posture and straighten out the kinks in your rectum.
- Lean forward: Lean your torso over your thighs and rest your arms or elbows on your knees. This position keeps your rectum aligned with your anus and allows for easier bowel evacuation.
- Straighten your spine: Keep your back straight and avoid slouching. This helps align your spine with your rectum, making it easier for stool to pass.
- Relax your muscles: Allow your pelvic and abdominal muscles to relax. This helps your colon straighten out and pass poop more easily. Take a deep breath, bulge your tummy muscles forward, and then brace your tummy to prevent it from bulging further.
- Use a grab bar: If you struggle to breathe deeply while leaning forward, consider installing a grab bar next to your toilet to help you stay braced and secure.
By adjusting your toilet posture, you can improve your bowel movements and find relief from constipation.
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