When you are constipated, you have fewer bowel movements or the bowel movements become more difficult to pass. Common causes of constipation include poor diet, stress, irritable bowel syndrome, laxative abuse and inadequate amounts of exercise. Speak to your doctor about using exercise and home remedies to combat occasional bouts of constipation.
Diet
Making lifestyle changes can often resolve constipation without requiring any additional treatment. Adding more fiber to your diet can naturally increase the frequency of your bowel movements. You can get plenty of fiber by eating whole grains, fruits and vegetables. Fiber rich choices include apples, prunes, broccoli, squash, carrots, beans and whole grain breads and cereals. Avoid foods high in fat, such as fried meals, fast food, full fat dairy products and red meat. Increase water intake as well since dehydration can cause you to experience constipation symptoms.
Aerobic Exercise
Aerobic exercise may help treat constipation naturally without the need for laxatives. According to the National Digestive Diseases Information Clearinghouse, you should exercise 20 to 30 minutes daily to help constipation. Aerobic activities you can perform to treat the condition include jogging, cycling, swimming, tennis, basketball and kickboxing.
Castor Oil
Castor oil is an example of a home remedy used to treat constipation. Castor oil blocks fluid from being absorbed and stimulates a bowel movement after ingestion. Since castor oil has the same effect as an over-the-counter laxative, you should only use the home remedy occasionally. If you use castor oil for long-term constipation treatment, you may develop nutritional deficiencies and also worsen the constipation.
Considerations
Although you may be recommended exercise as part of your treatment, there is conflicting evidence available on the effectiveness of exercise on constipation. For instance, a 1998 study published in "Digestive Diseases and Sciences" found no correlation between regular exercise and the effect on a person's bowel movements.
