Causes and Relief of Constipation

The National Institutes of Health (NIH) says constipation is the most common digestive problem in the country, prompting two million doctor visits and $725 million in laxative purchases each year. Much of the suffering from constipation is unnecessary and could be relieved and prevented with simple lifestyle remedies that do not involve drugs.

To effectively deal with constipation, it helps to understand the possible causes. Then you can determine the appropriate treatments or changes to make your bowel habits more regular.

Eating a Low-fiber, High-fat diet

This is the leading cause of constipation. Both types of fiber — soluble and insoluble — are important parts of a healthy diet and healthy elimination system. Americans are advised to eat 20 to 35 grams of fiber each day, but the government says we get only about 5 to 20 grams.

Fruits (including dried fruits, such as raisins and prunes), vegetables, beans, dried peas, whole grains and bran are all good sources of fiber. When we talk about whole grains, we mean foods like brown rice, millet, barley, oats and wheat, prepared in a way that keeps the entire grain intact. Look for whole grain cereals, breads and pastas that are made with whole wheat flour. When the ingredients say “enriched wheat flour,” that usually means refined white flour, which is very low in fiber.

It is a good idea to increase your fiber intake gradually to avoid gas and bloating.

Too Little Water

We all know the old rule of thumb — eight glasses a day. While it does not apply to everyone, most of us drink far less than we need. If you have a constipation problem, try drinking three or four extra glasses of water daily. Do not count coffee, tea or caffeinated soft drinks.

Sedentary Lifestyle

For some reason, exercise is great for treating and preventing constipation. If you do not have the time or inclination for vigorous aerobic activities, just take a brisk half-hour walk each day.

Medications

A large number of commonly used drugs can cause constipation, including pain medications, iron supplements and some antacids. Habitual use of laxatives can ultimately contribute to constipation, too.

Diseases and Conditions

Underactive thyroid, diabetes, digestive diseases, obstructions, pregnancy, menopause, surgery, PMS and many other things can cause constipation.

Resisting the Urge

Sometimes adults and children ignore the urge to move their bowels and constipation can develop as a result.

Related Articles

• Hemorrhoid Symptoms, Prevention, Treatment And Self-Care
  It’s a problem most people have had, but few are willing to discuss. That is really too bad, since hemorrhoids can often be successfully treated....
• All About Irritable Bowel Syndrome - Symptoms And Treatment
  The bowel is the lower, or large intestine, also called the colon. Irritable bowel syndrome (IBS) is an all-too-common disorder of the colon that affects....
• 5 Facts About Allergies
  1. Nasal allergy is the most common and troublesome allergic problem, affecting one out five adults and children. 2. The direct medical costs of treating nasal....
• How To Manage And Prevent Diabetes
  Managing diabetes can make all the difference in terms of complications, so it is important to be screened periodically for the disease, especially if you....
• Irritable Bowel Syndrome - You Are Not Alone
  It’s an annoying problem with an annoying name: irritable bowel syndrome, sometimes abbreviated (and given a kind of nominal anonymity) IBS. And it affects more....

Other Posts

The Alphabet Soup of Hepatitis
The Three Elements Of Walking For Fitness