Everyone Has a Bout of Constipation Now and Then

Constipation is one of the most common gastrointestinal complaints in Western countries. People in the United States make more than 2 million doctor visits each year for constipation and spend millions of dollars on laxatives.

Everyone has a bout of constipation now and then. Infrequent bowel movements — say, fewer than three a week — and difficulty passing stool are the telltale signs of constipation. In most cases, it lasts only a short time and is not serious. But constipation may be a side effect of medication or a symptom of a more serious condition. It also becomes more common with age.

Constipation may lead to other problems. Straining during bowel movements can cause hemorrhoids, and hard stools may cause anal fissures, or tears in the skin near the anus. Laxatives may be a short-term solution, but no one wants to become dependent on them. Just a few simple lifestyle changes can prevent constipation.

Common Causes of Constipation

Normally, muscles in the colon wall move waste along at the right speed. This gives the colon time to pull water from the waste. But sometimes things don’t move along quickly enough and too much water is removed. What is left is dry, hard stool, and then constipation sets in. Some health experts think aging causes this colon slowdown, but most experts say the blame belongs elsewhere. You might find yourself constipated — at any age — if you:

• Eat less fiber than your body needs. Low-fiber convenience foods tempt all ages, but especially single, older adults who have lost interest in eating.
• Take certain medications, including a wide variety of supplements and over the counter medications.
• Don’t drink enough fluids. As you age, your body loses its ability to make you feel thirsty. People may even avoid drinking water because they have trouble swallowing, suffer from incontinence, or find it difficult to get up to use the bathroom.
• Suffer from colon conditions, like inflammatory bowel disease or irritable bowel syndrome.
• Have diabetes, low thyroid activity, depression, Parkinson’s disease, heart disease, and several other health conditions.
• Don’t get enough exercise. People of all ages have this problem, but certain health conditions or prescribed bed rest are more likely to prevent older adults from exercising.
• Take calcium and iron supplements. Along with some medications, these supplements can wreak havoc on the system. If calcium is the culprit, try taking supplements in two small doses instead of one big one. Taking them at mealtime could help, too.
• Haven’t learned to manage stress.

Tips for alleviating constipation

Lack of daily bowel movements doesn’t necessarily mean constipation, but this is an indication that you aren’t getting enough fiber in your diet. Try these tips to defeat constipation, without a visit to the doctor or trip to the medicine cabinet.

• Gradually add fiber to your diet until you’re getting at least the minimum recommended daily amount of 21 grams for women and 30 grams for men. If you’re not meeting this goal, try eating more whole grains, fruits, beans, and vegetables.
• Back off on meat and dairy products. Foods that are high in fat and low in fiber may contribute to constipation.
• Eat slowly and chew your food well.
• Get regular exercise. A mild workout stimulates your bowels. In fact, you can ease constipation with your feet. Simply walking may work better than any pill, laxative, or medicine.
• Visit the bathroom at the same time each day. Establishing a pattern for your bowels — perhaps in the morning after breakfast — can help you go like clockwork to avoid constipation and stay on track. However, don’t force the issue by rushing or straining. And if you need to go at another time, answer nature’s call without trying to wait.
• Massage your abdominal area in a clockwise motion. Some natural healers believe this helps relieve constipation. Therapeutic massage also shows promise as a remedy for constipation, which can be triggered or worsened by stress.
• Try simple relaxation techniques, like sitting quietly for 15 to 20 minutes each day, focusing on deep, even breathing.

To beat constipation naturally remember the two F’s — fiber and fluids. The fiber in whole grains, fruits, vegetables, and beans acts as a natural laxative, making your stool soft enough to pass quickly and smoothly through your system. But without water or other liquids, all that fiber could cause an intestinal blockage. Drink at least eight glasses of water each day to reap all its health benefits.