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How to Treat Constipation
Constipation is a common condition that affects people of all ages. It can mean that you're not passing stools regularly or you're unable to completely empty your bowel. This guide, based on the NHS recommendations, provides insights on how to manage and alleviate constipation effectively.
Increase Your Fibre Intake
One of the primary ways to treat constipation is by increasing your fibre intake. Fibre adds bulk to your stool and helps it pass through your digestive system more easily. Foods rich in fibre include:
- Wholemeal bread
- Brown rice
- Fruit and vegetables
- Beans and lentils
- Nuts and seeds
Aim for at least 30 grams of fibre a day. Introduce fibre gradually to prevent bloating and gas.
Stay Hydrated
Drinking plenty of fluids can help soften your stools. Water is the best choice, but other options such as herbal teas and diluted fruit juices can also be beneficial. It's recommended to drink 6-8 glasses of fluid daily.
Exercise Regularly
Physical activity encourages bowel movement by increasing muscle activity in your intestines. Regular exercise such as walking, cycling, or swimming can significantly reduce the risk of constipation. Aim to be active for at least 150 minutes a week.
Establish a Routine
Try to set a regular time each day for bowel movements, especially after meals. Listen to your body and go to the toilet when you feel the urge. Avoid delaying this, as it can lead to constipation. Ensure you have enough time to pass stools comfortably without feeling rushed.
Consider Over-the-Counter Remedies
If lifestyle changes are insufficient, over-the-counter remedies may be helpful. Laxatives can be used on a short-term basis, but it's important to use them as a last resort and not rely on them regularly. Options include:
- Bulk-forming laxatives
- Osmotic laxatives
- Stimulant laxatives
Consult with a pharmacist or GP for advice on the most suitable option for you.
When to Seek Medical Advice
If you’ve tried the above methods and still experience constipation, or if you experience symptoms such as severe pain or blood in your stools, it’s essential to seek medical advice. Chronic constipation can sometimes indicate an underlying health issue that needs to be addressed by a healthcare professional.
For more detailed advice, visit the NHS website or consult your GP.
Frequently Asked Questions
What is constipation?
Constipation is a common condition that affects people of all ages. It can mean that you're not passing stools regularly or you're unable to completely empty your bowel.
What are the symptoms of constipation?
Symptoms of constipation include infrequent bowel movements, hard or small stools, straining to have bowel movements, a sense that you haven't fully emptied your bowels, and sometimes stomach pain.
What causes constipation?
Constipation can be caused by a variety of factors including a lack of dietary fibre, insufficient fluid intake, lack of physical activity, certain medications, and ignoring the urge to pass stools.
How can I prevent constipation?
To prevent constipation, eat a balanced diet with plenty of fibre from fruits, vegetables, and whole grains, drink plenty of fluids, stay active, and go to the toilet when you feel the urge.
What should I eat to help relieve constipation?
Eating high-fibre foods such as fruits, vegetables, beans, whole grains, and nuts can help. Prunes and prune juice are also particularly effective.
How much water should I drink to help with constipation?
Aim to drink at least 6 to 8 glasses of fluids a day. Water and clear soups are good choices.
Are there specific exercises that can help relieve constipation?
Regular physical activity can help stimulate intestinal function. Even a daily walk or a run can help.
What should I do if dietary changes and exercise don’t help my constipation?
If dietary changes and exercise are not effective, you may consider over-the-counter laxatives, but it is best to consult a healthcare professional before starting any medication.
Is it safe to use laxatives regularly?
Regular use of laxatives is not generally recommended without medical advice as it can lead to dependency or mask underlying conditions.
Can stress cause constipation?
Yes, stress can affect your digestive system and contribute to constipation. Relaxation techniques and managing stress can help improve bowel function.
What medications can cause constipation?
Certain medications including painkillers (especially opioids), antacids containing aluminium or calcium, antidepressants, and iron supplements can cause constipation.
Should I see a doctor for constipation?
You should see a doctor if you experience severe pain, unexplained weight loss, or if dietary and lifestyle changes do not improve your symptoms. Also, if there is blood in your stools, seek medical help.
Can children get constipated?
Yes, children can experience constipation, often due to dietary issues, lack of fluid intake, or anxiety related to toilet training or other factors.
Are there any complications associated with constipation?
Chronic constipation can lead to complications such as haemorrhoids, anal fissures, or in severe cases, faecal impaction which may require medical intervention.
Can constipation be a sign of a more serious health condition?
Yes, constipation can sometimes indicate underlying health conditions such as hypothyroidism, diabetes, irritable bowel syndrome (IBS), or colorectal cancer. Persistent constipation should be evaluated by a healthcare professional.
Useful Links
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.
Useful links from: Constipation: Tips for those suffering with constipation
- NHS - Constipation Comprehensive guide from the NHS providing an overview of constipation, including symptoms, causes, diagnosis, and treatment options.
- Bowel and Bladder UK - Constipation and Faecal Impaction Information from Bowel and Bladder UK about constipation and faecal impaction, including causes, management, and helpful tips.
- Bladder & Bowel Community - Constipation Resource from the Bladder & Bowel Community that offers advice on recognising symptoms, managing constipation with lifestyle changes, and medical treatments.
- NHS Inform - Constipation Detailed information provided by NHS Inform on constipation, including prevention tips, treatment methods, and when to seek medical advice.
Useful links from: NHSGGC - Reviewing Laxatives
- NHS Inform - Laxatives NHS Inform provides comprehensive information about the different types of laxatives, their uses, and precautions to take when using them.
- NHS - Laxatives The NHS website offers detailed guidance on the various types of laxatives, how they work, and when they should be used.
- British Heart Foundation - Laxatives and Heart Conditions The British Heart Foundation provides insights on how laxatives may affect individuals with heart conditions, along with usage recommendations.
- Crohn's & Colitis UK - Managing Constipation Crohn's & Colitis UK offers advice on managing constipation, including the use of laxatives, specifically for individuals with Crohn's disease and ulcerative colitis.
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