5 Tips for Living Better with Chronic Constipation

April 7, 2020
Chronic constipation affects the body's ability to pass stools. Because of this, it can also cause inflammation and pain. Discover 5 tips of coping with it.

Chronic constipation is when a person struggles with regular bowel movements for several days or weeks. Although many people suffer from constipation occasionally, some suffer severely, eventually experiencing inflammation and pain.

Synthetic laxatives or certain medications may be used to treat it. However, this can vary depending on its basic cause and the person’s current state of health. What other measures help control chronic constipation?

Lifestyle changes also play a very important role in treating this condition. Therefore, we want to share tips that can help you control it.

Tips for living better with chronic constipation

Diseases such as irritable bowel syndrome, Parkinson’s disease or diabetes can cause chronic constipation. However, it’s mostly related to a low fiber diet and a sedentary lifestyle.

Therefore, you first need to improve your daily habits, especially your diet. The goal is to help the stool pass through the intestines more efficiently to restore bowel movements. If this doesn’t work, your doctor may suggest alternative treatments.

1. Exercise to control chronic constipation

lady exercising
Physical exercise is proven to benefit all parts of the body, including your intestines.

Exercising regularly helps to improve bowel function, thus controlling chronic constipation. It increases the muscular activity of the intestines and helps remove retained waste. This activity also has a positive effect on stress and sleeping habits. Additionally, it improves cardiovascular health and generally promotes physical and mental well being.

Try to dedicate 20 to 30 minutes of your day to achieve these benefits.

Discover: Slow transit constipation: everything you need to know

2. Control your stress

Many people choose to ignore stress in stressful situations, but this can worsen chronic constipation symptoms. So, if you want to enjoy life more with this condition, you need to find ways of coping with stress.

Luckily, today several therapies help alleviate your symptoms in a matter of minutes. Meditation, yoga, and breathing exercises are among the most popular. Massages and aromatherapy sessions are also beneficial.

3. Drink more water to treat chronic constipation

chronic constipation
Dehydration causes the stool to harden and less bowel movement.

Insufficient amounts of water or other healthy fluids can affect bowel movements. In fact, many of the cases of prolonged constipation are because the body is dehydrated. Therefore, you need to drink plenty of water throughout the day to avoid this (approximately a minimum of 6 to 8 glasses).

Keep in mind that your age, current health, and habits determine how much fluid you need.  You then need to increase your water intake when, for example, suffering from certain diseases or during exercise.

See also: Mango for constipation: the benefits and how to prepare it

4. Establish a routine

Frequent changes in lifestyle habits can harm bowel movements. Having irregular eating patterns, not getting enough sleep, or resisting the urge to go to the bathroom can alter the body’s natural rhythms.

Therefore, you should establish a good routine to help treat chronic constipation. This, in turn, decreases stress and other emotional outbursts that worsen the condition. Some tips for establishing a routine are:

  • Maintain a fixed schedule for eating.
  • Schedule uninterrupted time to use the bathroom.
  • Never ignore the need to go.
  • Establish a fixed sleeping schedule and try to sleep 8 hours a night.
  • Drink a glass of water on an empty stomach.

5. Include more fiber in your diet to treat chronic constipation

fibre
A fibrous diet has great benefits for your intestinal health.

One of the most effective ways of dealing with chronic constipation is increasing fiber in your diet. Fibre, along with other nutrients, helps make you feel fuller for longer and regulates intestinal flora. Even though it’s available as a supplement, the best way to obtain it is by eating more fibrous foods. Of course, you shouldn’t have too much fiber either, as this is also counter-productive. You can find it in:

  • Whole grains
  • Nuts and seeds
  • Fruits: berries, apples, oranges, bananas, pears, raisins, figs, and plums.
  • Vegetables: broccoli, spinach, sweet potato, carrots, butternut squash, avocado, and peas.
  • Legumes
  • Flour

Please note: fruit needs to be eaten whole to get the maximum amount of fiber. Making juices will lose a large amount of fiber.

Do you have abdominal inflammation? Do you have difficulty moving your bowels regularly?

If you experience symptoms of chronic constipation, don’t hesitate to put the above into practice. If there are no improvements after a few days, consult your doctor or pharmacist.

 

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