Dealing With Constipation And Digestive Health |
Posted: June 29, 2019 |
The National Institutes of Health reports that approximately 4 million Americans suffer from chronic constipation. Constipation remains the most common digestive health complaint in America. It occurs when bowel movements are infrequent or difficult to pass. This condition can become chronic when it lasts for several weeks and the sufferer experiences less than three bowel movements each week. Constipation can interfere with your ability to handle your daily tasks and can lead to abdominal discomfort, hemorrhoids, excess gas and abdominal bloating. Luckily, there are many things that you can do to improve your digestive health and relieve constipation. What are the symptoms of constipation?Constipation causes several uncomfortable symptoms. If you pass less than 3 stools each week or your stools are hard, you may need to strain to pass a bowel movement. Oftentimes, it feels like there is something in your rectum that is preventing you from passing a bowel movement or you may feel that you did not complete your defecation. Finally, some sufferers must use a finger to help remove stool from the rectum or press on their abdomen to help them pass their bowel movement. What causes constipation?A poor diet and a sedentary lifestyle can lead to constipation. Foods that are high in sugar and fat and low in fiber can leave you constipated. In addition to this, dairy products, caffeine and alcohol can lead to constipation. Finally, if you are dehydrated, it can lead to constipation. In addition to this, putting off going to the bathroom when the urge hits cause constipation. Another common cause of constipation is medication side effects. Medications like diuretics, narcotics, supplements, blood pressure medications, anticonvulsants, antacids and antidepressants can lead to constipation. Certain health conditions can cause constipation, including irritable bowel syndrome, spinal cord injuries and pregnancy. Diabetes, stroke, Parkinson's disease and lupus can also lead to this condition. Finally, aging can lead to trigger chronic constipation. How to deal with constipation• Drink more water to relieve constipation – Constipation is often caused by dehydration. You can relieve constipation caused by dehydration by increasing your consumption of water. You have probably heard of drinking 8 glasses of water each day; however, according to the Mayo Clinic fewer than 8 glasses of water is usually okay because some of the fluids that your body needs will come from your foods. But there are certain things that can impact the amount of fluids that you need, including intense exercise, hot weather and your overall health. • Increase fiber consumption – Fiber helps to bulk up and improve the consistency of your bowel movements. Fiber helps your food pass through your intestinal tract quicker so that more water is left in your stool, which softens your stools and makes them easier to pass. • Increase exercise – Exercise can help to relieve your constipation. Exercise helps to improve gut motility so that your stools pass faster and thus easier. Experts recommend getting at least 150 minutes of moderate intensity exercise each week. This can be done by getting 30 minutes of exercise on most days. If necessary, you can split your exercise up throughout the day. • Enjoy your coffee – Coffee can help to relieve your constipation. The caffeine found in coffee stimulates the muscles in your intestinal tract to help improve constipation. Coffee also contains soluble fiber which can help to improve your digestive tract's bacteria and prevent constipation. • Probiotics – Probiotics can help to alleviate chronic constipation. Oftentimes those who suffer from constipation have imbalanced bacteria in their gut. Probiotics are beneficial yeasts and bacteria that help to destroy viruses and bacteria that can inflame the gut and cause constipation. • Digestive enzymes – Digestive enzymes help your body digest foods, relieve constipation and reduce toxicity in your colon and intestines. These enzymes naturally occur in raw fruits and vegetables; however, when fruits and vegetables are cooked, the enzymes are destroyed. A digestive enzyme supplement provides your body with the enzymes that it needs to digest the foods you eat properly. Constipation occurs when you are having less than 3 bowel movements weekly. When this occurs, bowel movements can be difficult and even painful to pass. Chronic constipation causes excess gas, bloating and hemorrhoids. By eating a healthy diet filled with fiber, taking a probiotic supplement and digestive enzymes, you can relieve your constipation naturally.
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