Frequent Constipation
I experience frequent constipation. Why is this and what should I do?
Constipation can be caused by
- Certain drugs
- Lack of fiber in diet
- Hormonal changes
- Lack of liquids in diet
- Diseases
- Lack of exercise
- Overuse of laxatives
Most people experience constipation because of
- Lack of exercise
- Lack of fiber in diet
- Lack of liquid in diet
Constipation due to lack of exercise
People who do not exercise regularly are likely to experience constipation. The reason why exercise helps prevent constipation is unclear. However, regular exercise relieves constipation, and you need to exercise daily to rid yourself of constipation. Hence, the first thing you need to do is to start exercising.
You should jog daily for half an hour. If you find jogging difficult, then try brisk walking for thirty to fifty minutes every day. Or, you could try different exercises. Jog one day, walk the other day, and jump rope on the third day. Then repeat the cycle, and take a break on the seventh day.
If you do not have time, then climb stairs for ten minutes every day. Climbing stairs for ten minutes every day provides your body with the same benefits as walking for 20 minutes. Not only will climbing stairs help relieve constipation, it will also strengthen your cardiovascular system.
Lack of fiber causes constipation
Another common reason for constipation is a lack of fiber in diet. Increase your fiber intake by eating vegetables and fruits. The daily recommended amount of fiber is 25-30 grams. Most people only consume 10-15 grams per day.
Fiber helps to increase bowl movements which in turn relieves constipation.
Water intake can relieve constipation
Lack of intake of hydrating liquids, such as water and fruit juices, is another cause of constipation. Increase your water intake. Make sure you drink at least 8-15 glasses of water every day.
Increased water intake relieves constipation by softening feces which facilitates their passage through the anal canal. Be sure to drink hydrating liquids such as water and avoid dehydrating drinks such as
- Alcohol
- Soft drinks
- Coffee
These drinks will worsen your condition.
Persistent constipation
If constipation still persists, than you consult your GP. It is possible that you may be suffering from a disease. A number of diseases cause constipation. Some diseases which cause constipation are
- Irritable Bowel Syndrome
- Multiple Sclerosis
- Hemorrhoids
In such a case, your GP is best equipped to provide you with the next course of action.