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Things You Can Do at Home to Alleviate Constipation

Jan
Constipation January 18, 2023

Start Here for Constipation Relief

Constipation is a common condition that can affect anyone at any age. For adults, it may show as infrequent bowel movements (3 or fewer per week) or having difficulty passing stools. Good digestive health helps you feel your best, so the discomfort and sluggish feeling constipation causes can be frustrating and if it goes on too long, can also lead to other issues such as hemorrhoids. There are some things you can try at home for occasional constipation.

 

Hydrate

One of the colon’s most important functions is to absorb water from food. If you don’t drink enough water, your colon won’t be able to absorb enough water and create the right stool consistency. Drink plenty of water throughout the day to soften stools and make them easier to pass. Drinking throughout the day ensures that your body has the constant supply of water it needs to function properly.

 

Move

Being physically active positively impacts virtually all aspects of your health, including your digestion. Even something as simple as walking for 10-15 minutes can help your guts process food better and minimize constipation. As you move, your muscles contract, gently massaging your intestines, helping food move through the digestive tract. Try taking a short walk after you eat to stimulate your digestive system. Take walks during breaks at work or other scheduled intervals during the day too.

 

Eat More Fiber

Fiber is well known for its role in keeping your digestive system regular. What type of fiber you eat makes a difference. If you’re dealing with constipation, try adding more insoluble fiber to your diet. Insoluble fiber keeps your colon from absorbing quite as much water. That increases the water content of your stools and makes them easier to pass. You can get insoluble fiber from foods like whole rice, broccoli, green beans, cabbage, whole grains, beans, nuts, and cauliflower. Add fiber gradually over several days. Increasing your intake too quickly could lead to symptoms like gas, bloating, and cramps–you don’t want to trade one intestinal problem for another.

 

If you’re experiencing constipation, try making positive changes to your water intake, physical activity levels, and your diet. Talk to your doctor if any of your medications cause constipation. If simple lifestyle changes aren’t enough to address your constipation and if it becomes a chronic issue, talk to one of the specialists at Granite Peaks Gastroenterology. They know how to help you get back to a more “regular” life.

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