12 Helpful Remedies For Constipation To Follow

Constipation is a hard, unpleasant and painful experience.  It is a gastrointestinal symptom that is not uncommon to all. Everybody has had one in their lifetime. Constipation simply means the difficulty of the bowel to evacuate feces in a frequent, smooth and less strenuous manner. The experience is so burdensome that a lot of people, that they often hold the urge to void because of the pain and discomfort associated. The good news is, there are a dozen helpful remedies for constipation, most of which, can be done right away in your very own home.

All you need to do is to remember these remedies, and apply them with patience and dedication.

1. Increase intake of insoluble fibers. Insoluble fibers create bulk that causes the colonic wall to expand. This incites the peristaltic reflex of the large intestine to contract, thus facilitating easy bowel evacuation.  Insoluble fibers are very easy to find. Great sources are fruits, vegetables, nuts, rye, barley and oats. To maximize the amount of fiber intake, sprinkle your food or drinks with commercially-available synthetic fibers.

2. Avoid foods that cause constipation. Watch out for foods that are poor in fiber. Best examples are processed foods, ice cream, milk and milk products, fatty foods, protein-rich foods like meat. The digestion of protein causes the digestive system to produce hormones that slows down peristalsis. This action is good for losing weight as protein suppresses hunger but it is bad for those who are having constipation.

3. Drink plenty of water. Fecal matter in itself has significant amount of water, which explains why that it is somewhat moist. Moisture helps the stool to glide along the colonic tract quite easily. Consuming lots of water helps retain the moist quality of the feces. Water, like insoluble fibers, also adds up to the bulk of the stool. As more water is absorbed into the fecal bulk, the bowel begins to expand. This expansion triggers the peristalsis reflex.

4. Live an active lifestyle. Lying on bed all day and living a couch potato life will do you no good in alleviating constipation. Stand up, stretch and move those muscles. Do some abdominal exercises like sit-ups and crunches. Perform any exercises that involve movement of the abdomen. However, always do these fun activities according to your health condition and pacing. Remember not to force things out.

5. Do not fight off the urge to defecate. When the call of Mother Nature comes, it pays to obey her. Suppressing the feeling to defecate is a bad habit that surely leads to difficult defecation. The longer the feces stays in the bowel, the water content and moisture of the stool are gradually absorb by the large intestine, making the stool dry and compact.

6. Breathing techniques. Proper breathing techniques during defecation can facilitate less difficult bowel movement. Simply breathe-in and out thru the mouth. Mouth-breathing relaxes and opens up the external anal sphincter especially when contracting the abdomen as one bears down.

7. Laxative Stimulants. Coffee and Tea have laxative properties. Consumption of these beverages can cause increased production of GI acids that irritate the intestinal lining, making the intestines hyperactive.

8. Regulate, if not avoid, constipation-causing drugs and substances. Strong pain-killers like Narcotics (Morphine Sulfate, Oxycodone), as well as, Anticholinergics (Atropine Sulfate), Iron and Calcium supplements, Antacids, Cardiac drugs like beta-blockers, Diuretics, Anti-depressants and Anti-convulsants are medications and supplements that cause constipation. If you are having problems defecating as a side-effect of these drugs, consult your attending physician.

9. Relax and Meditate. Stress can trigger the body to activate the sympathetic nervous system or also known as the “Fight or Flight response” as a reaction to stress and anxiety. Hormones like Cathecolamines (Epinephrine and Norepinephrine) have an effect on different body systems. The effect of this response is suppression of gut motility in the large intestine.

10. Laxatives, purgatives, rectal suppositories and stool softeners. These medications can either be taken orally or through the anus, and oftentimes, they are used as a combination. They help in the evacuation of compacted stools. However, over-use can lead to serious adverse reactions especially from laxative abuse. Dehydration, dependence, metabolic acidosis, paralysis of the colon, renal failure and serious electrolyte imbalances are some of the deadly side-effects from long-term improper use. Remember to consult your physician to avoid these dangers.

11. Biofeedback involves the placement of a probe or sensor on the rectum of the patient. These monitor the pressure during bearing down on the pelvic floor muscles and on the external anal sphincter. This is shown in a monitor by a graph display. This therapy is usually used for patients having very severe chronic constipation and a condition called Dyssynergic Defecation (The relaxation of the pelvic floor muscles and the external anal sphincter do not occur as they should when bearing down). The result serves as a guide in bowel retraining in order to consciously train the muscles and sphincters involved to relax during defecation.

12. Manual Digital Extraction, enemas, and surgery. These are the most invasive of all the remedies for constipation. These are the last courses of action when all things fail. Manual digital extraction involves inserting the index finger, donned with a sterile glove and water-based lubricant, to physically expel the impacted feces. Enemas use the principle of osmosis to remove hard stool in the colon. This involves introducing water with sodium bicarbonate or with dissolved mild hand soap or a special enema substance. The concentration of these particles draws water to the long intestine from the blood vessels, causing the gut to expand and thus activating the peristalsis reflex. Plus these substances have irritating effects on the colon itself thus having an agonistic effect on peristalsis. For serious cases like cancers, tumors, neoplasm and GI diseases, surgery may be an option in removing these unwanted growths, or to correct GI anomalies.

Now that we are armed with sufficient knowledge on the different types remedies for constipation, every trip inside the toilet in answering the urge of nature will never be a difficult experience again. However, if constipation persists or complications appear, please do seek medical advice from your physician.