7 tips to help combat constipation

Although considered a minor ailment, discomfort from constipation can prevent us from feeling our best and living life to the fullest.  Read on for tips about how to alleviate its symptoms and bring much-needed relief.

• Constipation is caused by the slow movement of waste material along the intestinal tract. This can happen as a result of a variety of factors, which can include a lack of fibre and fluids in your diet, aging, a lack of a regular bathroom routine, taking medications, having diabetes or being pregnant. These influences can all slow bowel speed.

• Symptoms can include bloating, abdominal discomfort, or having two or fewer bowel movements per week with hard stools. Other indicators include straining and pushing when you have a bowel movement, and feeling that your bowel movement was incomplete.

#1.) Pump up your fibre

• Getting at least 20 grams of fibre a day could cut your risk of constipation by 46 percent. Studies have shown that those who ate less than seven grams of fibre a day had the highest constipation rates.

• Fibre helps to make your stools bulkier and heavier, which allows tiny hairs along the inner walls of the intestines to whisk them along with greater ease. Fibre may even make your stools move through faster.

• Start the day with oatmeal. Also, try having your sandwich at lunch on whole-grain bread, eat a serving of barley or brown rice at supper, and consume plenty of fruits and veggies. It may take a few weeks to see an improvement.

#2.) Drink plenty of water.

• If you've been following a high-fibre diet and still feel constipated, drink more water. If you're taking a fibre supplement, water is even more important.

#3.) Try biofeedback

• Some people with chronic constipation don't get as much relief from standard approaches. These people often have a lifelong constipation problem called dyssynergic defecation, where the muscle contractions that move stools along are weak and uncoordinated.

• In one study, a biofeedback technique that involves using a pencil-thin rectal probe and artificial "practice stools" helped 80 percent of people with dyssynergic defecation overcome constipation. However, don't self-medicate and always see a medical professional. Consult with your physician beforehand to see if this technique is appropriate for you.

#4.) Take a walk

• When middle-aged Dutch men and women with chronic constipation took a brisk 30-minute walk every day, researchers found that they didn't have to strain as much during bowel movements and food passed more quickly through their intestines.

• In addition to walks, stack the deck in your favour by eating more fibre. These two strategies seem to do more together to prevent constipation than either one alone.

#5.) Go with prunes

• Research has confirmed something many of us have experienced firsthand: there's something in prunes that gets the bowels moving.

• Studies show that prunes stimulates contractions of the intestinal wall and seems to make bowel movements wetter, which can make elimination easier.

#6.) Check your meds

• Experts estimate that prescription and over-the-counter drugs and remedies may be responsible for up to 40 percent of constipation problems. Antacids containing aluminum or calcium, antidepressants, antihistamines, calcium channel blockers, diuretics, iron supplements, opioids and pseudoephedrine (found in many cold medicines), along with prescription pain killers could potentially worsen constipation.  Consult with your doctor before starting or switching any medications.

#7.) Have a routine

• The gastrocolic reflex — a wave of muscle activity along the intestines that leads to a bowel movement — usually happens within a half hour after a meal.

• Digestion experts often recommend that people prone to constipation should make it a point to spend some time on the toilet after meals as a form of bowel retraining. This can help get your body on a schedule that can lead to better regularity. If nothing happens, don't linger. Sitting for a long time won't help.

Sometimes, it's the little things that prevent us from feeling our best, and constipation is one of them.  Most of us have likely experienced constipation at one point of our lives or another, and know how uncomfortable it can be.  Try incorporating these tips into your routine to combat constipation by keeping your bowel movements regular and yourself feeling great. As the saying goes, health is wealth.