6 ways to combat constipation

A fundamental part of the digestion process consists of eliminating the waste products from the foods we consume. It is a necessary function for the body's health that for many involves pain and discomfort. When these waste products pass from the small intestine to the large intestine (the colon), it absorbs the excess water, and the remaining matter becomes feces. The rhythmic contractions of the colon push the feces until they reach the rectum, where they remain until evacuation or defecation occurs. We recommend: How to get a flat stomach in three days There is no magic number of evacuations or defecations for all people, as it is not the same for everyone. The range of what is normal or healthy can vary from more than once a day for some to three times a week for others. Fewer than three is already considered constipation, which occurs due to one or a combination of the following causes: The colon absorbs too much water, causing the feces to become too dry and hard The muscles of the colon contract and relax very slowly, so the feces do not move as quickly as they should Infrequent evacuations or defecations are accompanied by other symptoms, including: Hard and dry stools Pain during defecation Need to strain to expel the feces Feeling of not being able to empty the rectum Distended (inflamed) abdomen We recommend: Benefits of Olive Oil So why does it happen? If you suffer from constipation, it may be due to one or more of the following causes: Not consuming enough fiber in the diet Not drinking enough water or being dehydrated. Drinking caffeinated beverages, such as sodas or coffee, and alcohol may worsen dehydration Little or no physical activity Taking certain medications (such as sedatives, narcotics, and some blood pressure medications) Some changes like pregnancy Health conditions like hypothyroidism and diabetes or others that affect the functioning of the digestive system (such as irritable bowel syndrome) Excessive use of laxatives We recommend: How to clean your ears Constipation can be temporarily relieved by using laxatives. There are different types available, and they can generally be purchased over the counter. Among the most common are: Bulk-forming laxatives: add soluble fiber to the feces. This causes the feces to absorb more water, soften, and become larger. As they increase in size, they stimulate the intestines to contract and push them out more easily. These types of laxatives are the safest and may include active ingredients like psyllium (like Metamucil), polycarbophil (like FiberCon), or methylcellulose (like Citrucel). To avoid negative side effects, one should start slowly and drink plenty of fluids, gradually increasing the dose until the desired frequency is reached. Lubricant laxatives, such as glycerin suppositories, which coat the surface of the feces so that they slide out of the body easily. Stool softeners, which add moisture to the feces to soften them so they can pass through the rectum without causing pain. Osmotic laxatives, on the other hand, cause the intestine to retain more fluids, thereby softening the feces and allowing them to be expelled more easily (including polyethylene glycol, or Miralax, and magnesium hydroxide solution, commonly known as milk of magnesia). Stimulant laxatives are the most aggressive and cause the intestine to contract more forcefully to expel the feces. This type of laxative should not be taken for long periods to prevent the colon from losing its ability to function independently. We recommend: Home remedies to relieve hemorrhoids Whatever laxative is used, it is essential to strictly follow the product's recommendations and not exceed the dose or the maximum continuous use time. Consult your doctor if you decide to use a stimulant laxative, not only to recommend a specific product and the duration of use but also to rule out any potential interactions with other medications you may be taking. Additionally, in the case of children or individuals with diabetes or renal failure, the doctor should supervise to ensure that laxatives do not cause an electrolyte (mineral) imbalance in the body. We recommend: Green Juice for Burning Fat A good formula: long-term changes As I explained, the relief provided by laxatives tends to be short-term, as prolonged use is not advisable. The most effective approach is to make small changes in your daily life that together help combat constipation, such as the following: 1. Drink enough water, at least 6 to 8 glasses a day.  This step is absolutely necessary, not only to keep you well-hydrated but also to soften and moisten the feces. Carry a container that you can refill, preferably with water. Avoid beverages that contain caffeine, such as sodas, coffee, and tea, as they have a diuretic effect and may increase dehydration. 2. Go to the bathroom as soon as you feel the urge to evacuate.  It is not advisable to hold it in or postpone the urge to defecate, especially if you suffer from constipation.  Ideally, you should train your body to evacuate at a specific time, in the morning after breakfast, for example, or at any other time that is more convenient for you.  Try to allocate enough time for the defecation to occur, without hurry or stress that may complicate the process further. 3. Increase fiber in your diet.  Fiber helps prevent constipation by changing the composition of the feces. Generally, adults need 25 to 35 grams of both soluble and insoluble fiber: Insoluble fiber: absorbs water and adds bulk to the feces so that they can move easily through the colon. Sources of this type of fiber include vegetables such as corn, carrots, wheat bran, whole grains, nuts, and fruits like grapes. Soluble fiber: dissolves in water and forms a kind of gel, which prevents feces from drying out and hardening. However, since this type of fiber slows down the passage from the stomach to the intestines, it is advisable to combine its consumption with foods rich in insoluble fiber. Foods containing soluble fiber include oats, grains, beans (legumes), peas, and fruits like apples, oranges, and plums. We recommend: Home remedies for colitis Consult with your doctor if it is advisable to use a fiber supplement. In that case, let them suggest the most appropriate one. 4. Get more exercise. Inactivity leads to constipation, and its opposite, activity, prevents it. Daily exercise helps your intestines contract regularly and helps reduce stress.  Aerobic exercises, such as walking, increase breathing and heart rate, which also stimulates bowel movement. Try to exercise most days of the week, even if it's just a few minutes of walking. 5. Reduce stress. The stresses of daily life can affect the functioning of the colon. To counteract this negative effect, prioritize sleep and rest. Try to get at least 7 hours of sleep a day and establish a sleep schedule, even on weekends. Any type of exercise also helps you manage stress, but yoga and deep breathing exercises are particularly effective. 6. Avoid highly processed foods and junk food.  Consuming these types of foods can worsen constipation as they are low in fiber and very high in fat content. Avoid white flour bread, cakes, chips, and generally, fast food. If you suffer from constipation, start making these changes now, but if you don't notice any improvement, consult your doctor. You may have some other problem. It is important to avoid constipation because besides discomfort, you will prevent other complications such as anal fissures or painful hemorrhoids.  Evacuating is a vital function; if you suffer from constipation, the changes we mentioned could help you achieve it more effectively.