Constipation is a common problem, with women and those over 65 years of age suffering the most. Over 4 million people in the U.S. battle this problem, and about 2.5 million people per year visit their doctor for constipation.
Although common, constipation is not normal, and is more than just uncomfortable. The long time in between bowel movements means your body's waste products stay in your gut longer, and these toxins get reabsorbed into your blood. This can cause headaches and other health problems. Over time, straining and constipation can also contribute to developing hemorrhoids or anal tearing.
Often constipation involves two or more of the following:
1. Straining hard to evacuate the bowels
2. Hard or lumpy stools
3. Feeling of blockage or feeling of incomplete evacuation
4. less than three bowel movements per week
Improper diet and exercise are two of the most common causes of constipation. Luckily, both are easy to correct. Dehydration, inadequate dietary fiber, food allergies or sensitivities, and eating too many carbohydrates (sweets, starches, and grains) can all cause constipation. Excessive stress, a lack of exercise, and habitually ignoring the urge to have a bowel movement can also lead to constipation.
For short term relief, eating prunes or taking Milk of Magnesia may help. For long term relief, however, it's best to correct the cause(s) rather than overusing laxatives, as this can worsen constipation over time by suppressing the colon's ability to evacuate the stool. The following measures often help relieve constipation:
1. Make sure you are well hydrated. Most adults should drink at least 1-2 Liters of water a day. Drink a pure, quality water, and only drink in between meals, not with meals. Warm water first thing in the morning can help trigger a bowel movement.
2. Eat more fiber each day. It's best to increase your fiber by eating more vegetables and salads with meals, but taking a fiber supplement may also be helpful. It is important to increase your fiber intake slowly, since sudden increases can actually make constipation worse.
3. Decrease your consumption of sugars, grain products, and starches, as these foods make constipation worse.
4. Keep moving during the day. Physical activity helps to initiate a bowel movement. So, at a bare minimum, stretch in the mornings and walk at least thirty minutes per day.
5. Break the habit of ignoring your urge to have a bowel movement. Avoid any irregularity in meal-times and bowel movements.
6. Cleansing the colon may help in cases of chronic constipation. For some people, a series of 2-3 colonics may help loosen up any fecal impaction.
Constipation may also be the result of certain medications (like narcotics and antacids), medical conditions (such as hypothyroidism), or problems with neurological control. In fact, the enteric nervous system controls the colon's ability to move its contents through, segment by segment. Spinal cord injuries often cause severe constipation, but misalignments of the bones in the spine (especially in the low back and pelvis regions) may be responsible for some cases of chronic constipation. For this reason, chiropractic manipulation and acupuncture are extremely effective alternative treatments that may provide relief from constipation when dietary and exercise measures alone have failed.
For constipation that persists (despite trying natural remedies and treatments), black stools, or if you experience 2 or fewer bowel movements per week, see your doctor immediately. A medical professional may do tests to rule our potentially serious underlying conditions such as obstruction or ulcers.
Jasmine Greene is an educator on health, wellness, and holistic medicine. Are you looking for a Glen Ellyn Chiropractor? Consider a visit to Kinesis Healthcare.
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