Constipation Causes and Remedies
Constipation is one of those topics that just don’t come up too often. It is a condition that is both uncomfortable and embarrassing. I’ve personally suffered with constipation and I’ve learnt how to deal with it before it occurs.
Knowing the Symptoms of Constipation
If you do not have regular bowel movements or you have difficulty having bowel movements, then you are suffering from some degree of constipation. I’ve personally found that a good rule of thumb is that we should need to ‘poop like a baby’! Very clinical, I know, but what I mean by this is, babies will normally need to relieve themselves after every meal. Therefore a good frequency is three times per day. Now, if you find yourself not needing to make bowel movements for 3 or 4 days, you should consider taking steps to overcome the constipation causes.
Other symptoms of constipation include abdominal pain or vomiting. If you start to have either of these symptoms on a regular basis, I would recommend consulting with your family doctor before it gets any more serious.
Constipation Causes
I’ve discovered several constipation causes.
- First and foremost, to little water intake causes constipation.
- Not enough fiber in your diet is a cause of constipation.
- Irregular eating or a change of foods, such as when travelling.
- Not a proper amount of exercise.
- Eating excessive amounts of dairy products.
- Stress.
- Not acting upon the urge to have a bowel movement.
- Overuse of laxative which can, over time, weaken bowel muscles.
- Medical conditions such as Parkinson’s disease, irritable bowel syndrome and colon cancer.
- Certain medications such as pain medicines, or iron pills.
Constipation Causes – Water Intake
I’ve found first hand, first and foremost, a lack of water intake will cause painful constipation. This can occur during a hot summer day, where I sweat excessively and I don’t properly hydrate myself or when I simply don’t drink enough fluids throughout the day.
I believe that this was aggravated by the fact that I was not regularly exercising at the time. So, if I spent the day walking around, eating junk food and sweating, I would come home with intense constipation. I’ve come to ensure I properly hydrate myself when I have this combination of conditions occur.
Constipation Causes – Not Enough Fiber in Diet
After I turned 40, I found that eating an adequate amount of fiber foods and reducing diary products to be very important to avoid constipation. Some of the foods that I personally recommend are:
- Prunes. Yes, they have the reputation of being old people food, but I do find them especially good to bring my body back into a regular rhythm. My children also enjoy prunes and they don’t even know that they are good for them!
- Several fruits such as apples, peaches, pears and raspberries.
- Several types of bean foods such as kidney and Lima beans.
- Switching from processed white bread to whole-wheat bread can help too.
If you normally don’t eat fibrous foods, be sure to add fiber a little at a time, so your body gets used to it slowly. I found that taking 3-6 prunes for a snack to work to work quite well.
Constipation Causes – Inadequate Exercise
Before adopting a regular walking routine, I had troubles with constipation. When I had started to walk, I found that my bowels became quite loose for a couple of weeks. It truly was embaressing running to a local resturant to make a bowel movement. But as my body because used to regular exercise, I’ve found that the walking motion to stimulate my bowels to work properly and regularly.
So, look into getting some exercise. Even working up to a brisk walk 3-5 times per week for at least 30 minutes per day can go a long way. Hey, you may even loose a few of those stubborn kilograms!
Constipation Causes – Not Making A Bowel Movement When Needed
I’m guilty of this constipation cause. I’ll be busy with something and I’ll ignore my body trying to tell me that it’s time to go to the washroom. Or I’ll be in a rush and not provide the proper amount of time in the washroom to complete a bowel movement. If you do this on a regular basis, you will find that you will begin to suffer from constipation.
Part of the problem is not performing a bowel movement when needed but the other part of the problem is that the large intestine is responsible for removing liquids from your stool and they will continue to do so and cause your stool to become quite dry and hard to pass.
Children may postpone having a bowel movement because of stressful toilet training or because they do not want to interrupt their play.
What Should You do If you Are Constipated?
Unless you are fluid restricted by your doctor, drink two to four extra glasses of water a day. Try warm liquids, especially in the morning.
Add fruits and vegetables to your diet. Take up my suggestion of having a regular prune snack somewhere in the day. Bran cereal will also help.
If you are in a position where you are suffering from a blockage in your bowels and it’s urgent feeling, I would recommend NOT trying to force yourself to pass stool. You could cause more damage then cure. Sometimes, just waiting for my body to ‘decide’ that it’s finally time can help. If all else fails, consider going to your local clinic for further diagnosis.
Constipation Causes – Conclusion
To overcome many of the easy to avoid constipation causes can be summarized as follows:
- Increase your intake of fiber foods and avoid fast processed foods.
- Drink plenty of water.
- Be sure to get proper regular exercise.
Following these three quick points will go a long way to combating the causes of constipation and keep your body functioning properly!
If you are looking for more detailed information, you should consider the book called “Overcoming Constipation Naturally“. It has more details and ideas on overcoming this uncomfortable condition.
Please leave your comments, treatments or stories of how you’ve taken care of constipation below.
Thanks!
