Constipation Relief: Tips and Treatments That Go Beyond Mere Laxatives

As a common digestive issue, constipation affects 22% of Indian adults and 13% suffer from severe constipation [🔗].The most common telltale symptoms of constipation are bowel movements at irregular intervals, accompanied by difficulty in passing stool. This gives rise to the feeling of an incomplete evacuation, which is enough to ruin your entire day.  

While most fall for laxatives as the easiest remedy, there are better ways you can opt for complete constipation relief. It will come through simple tips and natural home treatments. These, unlike laxatives, which gradually decrease your bowel functions, shall provide a long-term remedy, and there will be zero chances to develop dependence or tolerance. Moreover, they will unmask any underlying issue that might be causing it.

Let us explore such remedies in detail and look at a few simple everyday tips addressing constipation shunning laxatives out of the way.

Understand the Causes behind Constipation before Going for a Relief Measure

Since you can’t standardize normal bowel movement, a threshold is set that varies from thrice a week [🔗] and thrice a day. We call it ‘constipation’ when bowel movement plummets below three bowel movements a week. Stools, in this case, come out hard and dry. It becomes more and more difficult passing them with time.

A lot of reasons stay responsible for this condition. First and foremost, maybe you are drinking less water [🔗] and your fiber intake is low. Everyone who is used to a low-fiber diet (e.g. processed food) and more carbonated drinks rather than water suffers from constipation [🔗] or at least runs a higher risk for it. The same goes for people consuming more meat products than vegetables and fruits. This is because all of the above lack the necessary fiber that adds bulk to stool, encouraging it to pass through the intestines. The same can be said about those used to fibrous food more than required, albeit the chances are less.[🔗] 

Another reason is drinking too much coffee, which dehydrates the body and brings down its water content. It makes the colon absorb more water from stool; drying and hardening it, making its passage difficult. Added with a sedentary lifestyle which slows down the digestive system also affects peristalsis (the process of wavelike muscle contractions of the alimentary tract that moves food and stool along), turning passing of stools more difficult.

Those who are on pain management regimes and take painkillers and antacids, or are on antidepressants are more prone to constipation than average. Whereas underlying health conditions like hypothyroidism, diabetes, irritable bowel syndrome (IBS) [🔗] and neurological disorders [🔗] bring constipation as symptoms of these disorders.

Constipation Relief: Tips and Treatments embracing natural and lifestyle-oriented approaches

Unless there are underlying factors like IBS, Crohn’s Disease, hypothyroidism, diabetes or neurological disorders [🔗] present, it is always recommended to increase your fiber intake. Raw veggies and fruits work wonders in this regard. However, to keep a watch that excessive fiber doesn’t worsen your constipation, hydrate yourself with plain water; preferably, 3 liters to 3.5 liters a day. Always maintain this threshold, since too much water can lead to water toxicity [🔗]. If you prefer more fluid intake, go for herbal teas (peppermint or ginger) and electrolyte drinks. Alternatively, you can opt for coconut water. These will keep your body’s pH and electrolytic balance intact.

Here, you must also get some lowdown on soluble fiber. When fiber is mentioned, we usually refer to the insoluble ones found in whole grains, nuts, seeds, and vegetables. But the other kind is found in oats, beans, lentils, apples, and carrots; this is the type that dissolves in water, forming a gel to soften stool and promote its passage furthermore. A 50:50 ratio is, therefore, very much important to maintain, as much as getting between 25 grams and 38 grams of fiber a day [🔗]: Drinks that contain a balance of electrolytes, such as coconut water or sports drinks, may also help keep you hydrated and support proper bowel function.

Don’t forget exercises! Physical activity helps to stimulate intestinal muscles and, therefore, bowel movements. It also keeps your liver healthy, especially push-ups [🔗]. Or, go for speed walking every day for 30 minutes; sweat it out. Even yoga, especially those that involve seated twists for the torso. Or, the good old aerobics.

Last but not least, take the help of probiotics – either through food or supplements or both – to keep your immune system and gut health intact [🔗].

Change your lifestyle for the constipation relief tips and treatments to work fully! Establish a routine to bring your bio-clock back to order. So your body will know when it’s time to initiate bowel movements. However, don’t sit tight-lipped when you feel the urge to go. Holding it back will trigger constipation all the more.

Getting into a routine will also help you avoid stress and ease your nervous system. To make the most out of it, practice deep breathing for a good five minutes a day. It will soothe your nerves and aid your digestive system further [🔗] to eliminate constipation.

When These Constipation Relief Tips and Treatments will show only Partial Results

Constipation, though a common and often manageable condition, fails to improve if your Enteric Nervous System (ENS) and the related nerves are not in proper order. In that case, no amount of fibers, teas and probiotics are going to work. This is when you should seek help from a professional neurologist. Delay that and you’ll end up with conditions like piles, fistula, haemorrhoids and maybe even colorectal cancer.