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Constipation: Tips for Those Suffering with Constipation
What is Constipation?
Constipation is a common digestive issue that affects many people in the United Kingdom. It is typically characterised by infrequent bowel movements, difficulty passing stools, or a feeling of incomplete evacuation. While it can be uncomfortable and frustrating, there are several ways to manage and alleviate constipation.
Increase Dietary Fibre
One of the most effective ways to prevent and treat constipation is by increasing your intake of dietary fibre. Fibre adds bulk to the stool, making it easier to pass. Good sources of fibre include whole grains, fruits, vegetables, legumes, and oats. Aim for at least 30 grams of fibre per day, as recommended by the NHS.
Stay Hydrated
Dehydration can worsen constipation, so it is essential to drink plenty of fluids. Water is the best option, but herbal teas and clear soups can also help. Try to limit the consumption of caffeine and alcohol, as these can contribute to dehydration.
Regular Exercise
Physical activity can help stimulate intestinal function and promote regular bowel movements. Aim for at least 150 minutes of moderate exercise, such as walking, cycling, or swimming, each week. A simple daily walk can make a significant difference in managing constipation.
Toilet Habits
Establish a regular bowel routine by setting aside time each day to use the toilet, preferably after meals. Ensure you are not rushing and allow yourself enough time to fully empty your bowels. Elevating your feet using a stool while sitting can also help facilitate bowel movements.
Over-the-Counter Remedies
If lifestyle changes are not sufficiently relieving your constipation, consider over-the-counter remedies like laxatives. However, these should be used sparingly and only as a short-term solution. Consult with a pharmacist or your GP before starting any medication.
Seek Medical Advice
If you are experiencing persistent constipation, severe pain, or any other concerning symptoms, it is vital to seek medical advice. Chronic constipation can be a sign of underlying health conditions that require treatment. Your GP can offer guidance and may refer you to a specialist if necessary.
By making small changes to your diet, lifestyle, and toilet habits, you can effectively manage constipation and improve your digestive health.
Frequently Asked Questions
What is constipation?
Constipation is a common condition where a person has infrequent bowel movements or passes hard and dry stools.
What are common symptoms of constipation?
Common symptoms include straining during bowel movements, hard or lumpy stools, a feeling of incomplete evacuation, and having fewer than three bowel movements a week.
What are the primary causes of constipation?
Constipation can be caused by a lack of fibres in the diet, inadequate fluid intake, lack of physical activity, certain medications, and stress.
How does diet affect constipation?
A diet low in fibre can lead to constipation. Increasing your intake of fruits, vegetables, whole grains, and legumes can help maintain regular bowel movements.
Can drinking water help relieve constipation?
Yes, staying well-hydrated by drinking plenty of water is essential for preventing and relieving constipation.
What role does exercise play in alleviating constipation?
Regular physical activity can help stimulate intestinal function and improve bowel movements. Aim for at least 150 minutes of moderate exercise per week.
Are there any over-the-counter remedies for constipation?
Yes, over-the-counter options include fibre supplements, stool softeners, and laxatives. However, it is advisable to consult a healthcare provider before using them.
Can certain medications cause constipation?
Yes, medications such as pain relievers, antacids, antidepressants, and iron supplements can cause constipation as a side effect.
How can stress impact bowel movements?
Stress can affect the digestive system and lead to constipation. Managing stress through relaxation techniques, exercise, and proper sleep can help.
Is it safe to use laxatives regularly?
Regular use of laxatives is not recommended as it can lead to dependence and potentially worsen constipation. It is better to address underlying causes and use laxatives occasionally if needed.
What natural remedies can help with constipation?
Natural remedies include increasing fibre intake, drinking plenty of water, regular exercise, and eating prunes or other dried fruits.
When should I see a doctor about constipation?
You should see a doctor if constipation is severe, lasts more than a few weeks, or is accompanied by symptoms like abdominal pain, rectal bleeding, or unexplained weight loss.
How can a high-fibre diet help with constipation?
A high-fibre diet adds bulk to the stool and helps it pass more easily through the digestive system, promoting regular bowel movements.
What is the role of probiotics in treating constipation?
Probiotics can help balance gut bacteria, which may improve digestive health and alleviate constipation. Yogurt, kefir, and fermented foods are good sources of probiotics.
Is it important to establish a regular bowel routine?
Yes, establishing a regular bowel routine can help train your body to have more consistent bowel movements. Try to go to the toilet at the same time each day, especially after meals.
Useful Links
Useful links from: How to treat constipation | NHS
- NHS: Constipation Comprehensive guide from the NHS on constipation, including symptoms, causes, diagnosis, and treatment options.
- NHS Inform: Constipation NHS Inform provides detailed information about constipation, including how to treat it, when to seek medical advice, and prevention tips.
- Bowel and Bladder Community: Constipation A UK-based charity providing information on bowel conditions, including causes, symptoms, and treatment of constipation.
- Crohn’s & Colitis UK: Managing Constipation Guidance from Crohn's & Colitis UK on how to manage constipation, especially for those living with inflammatory bowel disease.
Useful links from: Sandwell and West Birmingham Hospitals NHS Trust – Faecal Incontinence and Constipation Healthcare
- Sandwell and West Birmingham Hospitals NHS Trust - Gastroenterology This site provides comprehensive information about the gastroenterology services offered by Sandwell and West Birmingham Hospitals NHS Trust, including diagnosis and treatment of faecal incontinence and constipation.
- NHS - Constipation The NHS official page on constipation, providing detailed information on symptoms, causes, treatments, and when to see a doctor.
- NHS - Bowel Incontinence The NHS official page on bowel (faecal) incontinence, offering information on symptoms, causes, treatments, and advice on managing the condition.
- Bladder & Bowel Community - Bowel Incontinence The Bladder & Bowel Community charity provides support, guides, and resources for individuals dealing with bowel incontinence, including practical management tips and emotional support.
Have you found an error, or do you have a link or some information you would like to share? Please let us know using the form below.
- Ergsy carfully checks the information in the videos we provide here.
- Videos shown by Youtube after a video has completed, have NOT been reviewed by ERGSY.
- To view, click the arrow in centre of video.
- Most of the videos you find here will have subtitles and/or closed captions available.
- You may need to turn these on, and choose your preferred language.
- Go to the video you'd like to watch.
- If closed captions (CC) are available, settings will be visible on the bottom right of the video player.
- To turn on Captions, click settings .
- To turn off Captions, click settings again.