Introduction
Are you looking for fast relief from constipation? Well slow down a little! And take time to understand the cause and effects of constipation as I review the underlying cause and the best way to get relief, both now and in the long term. Quick relief may be in the form of a mini enema, but it is important to know what caused the problem in the first place (See below under “Quick Relief and Easy Relief For Constipation for Adults”)
Find the Cause; ask “why?” “what is causing my constipation?”
As a nurse and a midwife of over 20 years experience, I often have to support patients with this common problem and my approach has always been to find the root cause of the problem. Some ailments that may cause constipation include an under active thyroid gland (hypothyroidism), changes in hormone levels (example after the menopause), certain deficiencies, inactivity or a sedentary life style and a diet that is low in fibre and/or high in fat and highly processed foods.
So why am I starting with these facts?
Because it is very important to find the cause of your symptoms in order to safely and effectively treat them. Especially as some symptoms may be the result of serious conditions that should not be ignored. For example a new change in the pattern of bowel actions should be thoroughly investigated. Never try to treat a suspected bowel obstruction without medical help.
Rule Out Any Nasties
In the event of bowel cancer or other causes of bowel obstruction (that may be partial) the earlier this is identified the more likely it is to successfully treat it. So after ruling out any sinister problems that may be causing difficulty with passing stools (opening your bowels) what life style factors may be contributing to this problem?
Common Lifestyle Causes of constipation
Sedentary Life style
Low fibre diet
High fat diet
Low B vitamin Complex levels
Low magnesium levels
Low iodine levels
Certain medications
Caffeine intake
Undiagnosed malnutrition
Food intolerance that result in irritable and inflamed bowels and malabsorption syndrome
Poor hydration or chronic low level dehydration
Lack of understanding about the body and/or lack of good meal planning
How Sleep Affects Bowel Movements
So the first and most important step to tackle constipation is to take between 500 mls and 1000 mls (1 litre) of clear liquid before eating any food in the morning.
On waking up in the morning your body, including your entire intestinal tract is dehydrated from lack of fluid intake during the hours of sleep. If you eat breakfast prior to eating you and drawing more fluid out of your body into the digestive tract to start the process of digestion. So before you even start your day, this may lead to even greater fluid deficit.
My Number One Tip For Relieving And Preventing Constipation
Take note of the colour of your urine in the mornings and ensure that you rehydrate your body enough to see a much lighter clearer colour of urine before you take any solid foods. This not only helps with increasing fluid volume in the whole body, but it hydrates the alimenary canal and helps to “flush” out your bowels where faeces in the rectum has become dry.
The benefit of this clear fluid is to stimulate peristalsis and to moisten the digestive tract, down to the lower end of the tract where the problem is felt. This vital because even if you use strong laxatives to aid evacuation, the cycle of dehydration will continue if it is not corrected first thing every morning.
Get Up And Walk Around/Exercise
The second important step in the process of overcoming constipation is to get active. The best exercise for this is walking or running, or cycling. Anything that involves the muscles from the hips and thighs will improve movement of the bowels. Playing games like tennis and football is just as beneficial as walking or running.
Gradually Increase Fibre Intake
It is common knowledge now, that fibre intake will have a big impact on the health of your intestines and reduce problems with constipation. So whether it means having vegetable soups, fresh salads (fruit or vegetable), it is vital to have fruits and veg in as natural a form as possible to reduce loss of fibre and nutrients through over processing. Some supplements may also support your efforts to increase fibre in your diet.
Vitamin B Complex Is Important For Good Bowel Function
Taking about nutrients, did you know that along with improving metabolism at the cellular level, both magnesium and B vitamins help and support the function of both smooth and skeletal muscles. So having adequate amounts of magnesium and ensuring your B vitamin levels are optimal can make a world of difference to your bowel movements. B vitamins are better taken as a complex if you decide to supplement your vitamin B intake.
Women’s Health Changes May Cause Changes In Bowel Movements
During pregnancy and the menopause and even the process of ageing we experience hormonal changes as our bodies produce less hormones due certain phases of out lives. They can also have a major impact of bowel movements. During pregnancy the slowing of peristalsis is a natural body change that seeks to ensure more nutrients are absorbed for both mother and baby. There is also the possibility that iron supplements commonly provided to prevent anaemia may result in constipation.
Constipation In Pregnancy
In pregnancy ginger tea is often recommended for morning sickness, this also helps with constipation. But walking and other suitable exercise, hydration and good fibre intake must also continue at this special time in your life. As well as your doctor may prescribe suitable stool softeners and laxatives depending on the severity of the problem.
Hormonal Changes Of Menopause May Cause Constipation
During the menopause it may be that along with the treatment of other symptoms the replacement of hormones may result in the improvement of constipation and other hormone related bowel discomforts. Again with the other lifestyle changes above. There are also natural supplements that may help with improving hormonal balance.
Food Intolerance Like Gluten Intolerance Can Cause Constipation and Bloating
Constipation is also one of the manifestations of various types of gluten intolerance and coeliac disease. So irregular bowels and other gastrointestinal distress may be a sign of intolerance to gluten or some other food products, and should be investigated.
A high fat diet can slow down digestion
As stated before, a high fat diet may result in constipation. This is because fat is harder to digest and results in food passing slower through the gut to aid the breaking down and assimilation of this macronutrient. So it would be wise to reduce fat intake, especially processed fat. And also ensure that if you must take a high fat diet, that you increase your fibre and water intake to counteract this issue.
Coffee and Tea May Cause Dehydration and Constipation
Another common habit that may be reducing your ability to easily go to toilet is the intake of caffeinated drinks. A nice hot coffee or tea may be a pet addiction that taste too good to give up. But on the down side is the fact that caffeine increases urine output and supports dehydration. So it is good to put a check on this drink and improve your hydration and the regularity of your bowels.
A Side Effects of Common Medications
Another important factor in balancing the pattern of bowel movement each day is to take note of your medications to see if they may have constipation as one of the common side effects. Some of these medications that are very commonly used around the globe include iron supplements and metformin tablet. So just being aware of the likely side effects of your prescribed or over the counter medications will help you decide how best to treat the problem. Here is one product that normally provides relief within an hour:
When medications have this side effect you may increase oral hydration and fibre in your diet. However it may be that an additional support is needed in the form of these time tested constipation relief products https://amzn.to/3GreDbe
Quick And Easy Relief of Constipation For Adults
Microlax is a mini enema that provide quick relief from constipation. It may require more than one administration depending on the severity of your condition. I have administered this to many patients with good effects. Anyone experiencing and treating constipation should ensure they keep well hydrated. You can get it to buy here;
Below is a very good option for constipation relief that results from necessary medications such as iron supplements. However it is still recommenced to increase hydration and fibre along with this added support. Get Dulcolax here. It comes in the form of some small tablets that you usually need to take at night for over night relief. It takes between 6 and 12 hours to provide relief. I have used these myself and they work really well. But I did experience some slight cramping when it was working. I would definitely recommend this best seller. Always follow the instructions and also keep well hydrated.
Common Foods That Help Relieve Constipation
Some common foods and drinks that may help with constipation include dried fruits, whole foods; such as unpeeled potatoes (both sweet potatoes and white/Irish potatoes) dark green leafy vegetables, cabbage, ripe bananas, oranges, pineapples, prunes and grapes. If your diet is low in raw fruits and vegetables ensure that you increase these high fibre foods gradually to prevent any gastrointestinal upset like gas and bloat.
Hypothyroidism Slows Your Body Processes Down
If along with constipation you suffer from low energy, depression, weight gain and dry skin. You may need to speak to your doctor about the possibility of low thyroid function. You may also need to rule out any food intolerances that may mimic this medical condition.
Summary
In summary we have reviewed causes and effects of constipation. From medical conditions, to lifestyle habits and even physiological changes of natural life stages and processes such as ageing and pregnancy.
Drink more volume before breakfast
The best go to for dealing with constipation is rehydrating yourself before breakfast every morning and including aerobic exercises everyday. Always try to determine the underlying cause in order to find the best approach to relieving constipation. This will also help to find or rule out any serious medical conditions that may be affecting your normal elimination of waste.
Always find out why? Check your medicines side effect list, check caffeine consumption and other dietary factors that slows down digestion.