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In the U.S., constipation is a common problem, especially amongst women and the elderly. More than 4 million Americans suffer from this problem, and constipation is the reason behind about 2.5 million visits to the doctor every year.
Despite it being a common problem, constipation is not normal, and it can have serious health consequences. The delay in the amount of time it takes to empty the colon means more toxins get absorbed from the gut into the blood. This can lead to headaches and other health problems. Chronic constipation and straining may lead to other problems over time, such as hemorrhoids or anal tearing.
Constipation is often characterized by two or more of the following:
1. Straining hard to evacuate the bowels
2. Hard or lumpy stools
3. Feeling of blockage or feeling of incomplete evacuation
4. Fewer than three bowel movements each week
Luckily, improper diet and exercise are two of the most common causes of constipation. Both of these causes can be easily remedied. Dehydration, insufficient dietary fiber, food sensitivities or allergies, and eating too many carbohydrates (sweets, grains, starches) can contribute to constipation. Too much stress, a lack of exercise, and commonly ignoring the urge to have a bowel movement may also lead to constipation.
For short term relief, it may help to eat prunes or take Milk of Magnesia. For long term relief, it's best to correct the cause(s), as overusing laxatives eventually makes constipation worse by suppressing the colon's ability to evacuate its contents. Try the following for relief from constipation:
1. Be sure to stay well hydrated, and choose a pure, high quality source of water. Most adults require at least 1-2 Liters of water daily. Drink your water in between meals only, not with meals. Sometimes drinking warm water first thing in the morning can help trigger a bowel movement.
2. Increase the amount of fiber in your diet. The best way to do this is to eat more vegetables and salads with meals. Taking a fiber supplement may also help. Be sure to gradually increase dietary fiber, as sudden increases can actually make constipation worse.
3. Decrease your consumption of sugars, grain products, and starches, as these foods make constipation worse.
4. Keep moving during the day. Physical activity helps to initiate a bowel movement. So, at a bare minimum, stretch in the mornings and walk at least thirty minutes per day.
5. Stop habitually ignoring the urge to have a bowel movement, and be as regular as possible with your meal times.
6. A colon cleanse may help in cases of chronic constipation. Some individuals may need a series of 2-3 colonics to help loosen up any impacted feces.
Constipation may also be caused by certain medications (such as narcotics and antacids), medical conditions (like hypothyroidism), or problems with neurological control. In fact, the colon's ability to move content along, segment by segment, is controlled by the enteric nervous system. Spinal cord injuries often cause severe constipation, but milder misalignments of the spinal column (most often lumbar spine or sacrum) may be responsible for some cases of chronic constipation. For this reason, chiropractic manipulation and acupuncture are effective alternative treatments for constipation relief, especially in combination with a proper diet and adequate exercise.
For persistent constipation (despite trying natural remedies), black stools, or if you are having 2 or less bowel movements per week, see your doctor promptly. They may do tests to rule out obstruction, ulcers, or other potentially serious underlying conditions.
Despite it being a common problem, constipation is not normal, and it can have serious health consequences. The delay in the amount of time it takes to empty the colon means more toxins get absorbed from the gut into the blood. This can lead to headaches and other health problems. Chronic constipation and straining may lead to other problems over time, such as hemorrhoids or anal tearing.
Constipation is often characterized by two or more of the following:
1. Straining hard to evacuate the bowels
2. Hard or lumpy stools
3. Feeling of blockage or feeling of incomplete evacuation
4. Fewer than three bowel movements each week
Luckily, improper diet and exercise are two of the most common causes of constipation. Both of these causes can be easily remedied. Dehydration, insufficient dietary fiber, food sensitivities or allergies, and eating too many carbohydrates (sweets, grains, starches) can contribute to constipation. Too much stress, a lack of exercise, and commonly ignoring the urge to have a bowel movement may also lead to constipation.
For short term relief, it may help to eat prunes or take Milk of Magnesia. For long term relief, it's best to correct the cause(s), as overusing laxatives eventually makes constipation worse by suppressing the colon's ability to evacuate its contents. Try the following for relief from constipation:
1. Be sure to stay well hydrated, and choose a pure, high quality source of water. Most adults require at least 1-2 Liters of water daily. Drink your water in between meals only, not with meals. Sometimes drinking warm water first thing in the morning can help trigger a bowel movement.
2. Increase the amount of fiber in your diet. The best way to do this is to eat more vegetables and salads with meals. Taking a fiber supplement may also help. Be sure to gradually increase dietary fiber, as sudden increases can actually make constipation worse.
3. Decrease your consumption of sugars, grain products, and starches, as these foods make constipation worse.
4. Keep moving during the day. Physical activity helps to initiate a bowel movement. So, at a bare minimum, stretch in the mornings and walk at least thirty minutes per day.
5. Stop habitually ignoring the urge to have a bowel movement, and be as regular as possible with your meal times.
6. A colon cleanse may help in cases of chronic constipation. Some individuals may need a series of 2-3 colonics to help loosen up any impacted feces.
Constipation may also be caused by certain medications (such as narcotics and antacids), medical conditions (like hypothyroidism), or problems with neurological control. In fact, the colon's ability to move content along, segment by segment, is controlled by the enteric nervous system. Spinal cord injuries often cause severe constipation, but milder misalignments of the spinal column (most often lumbar spine or sacrum) may be responsible for some cases of chronic constipation. For this reason, chiropractic manipulation and acupuncture are effective alternative treatments for constipation relief, especially in combination with a proper diet and adequate exercise.
For persistent constipation (despite trying natural remedies), black stools, or if you are having 2 or less bowel movements per week, see your doctor promptly. They may do tests to rule out obstruction, ulcers, or other potentially serious underlying conditions.
About the Author:
Jasmine Greene is an educator on health, wellness, and holistic medicine. Are you looking for a Glen Ellyn Chiropractor? Consider a visit to Kinesis Healthcare.
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