Many health care providers recommend increasing fiber intake to combat constipation. Insoluble fiber adds bulk to the stool and enables the digestive tract to eliminate waste products effectively. Additional solutions include light to moderate exercise, increasing fluid intake and evaluating medication and supplement usage. Alternative medical practices borrowed from Eastern medicine may also be beneficial.
Cardio Exercise Benefits More than Your Heart
Light cardiovascular exercise can improve constipation. The improved blood flow throughout the body benefit's the organs of the digestive system. According to Dr. Timothy Moynihan of the Mayo Clinic, regular exercise can also reduce the risk of colon cancer. Thirty to 45 minutes of moderate physical activity performed most days of the week is recommended.
Try Yoga or Acupuncture
Certain alternative practices have been shown to relieve constipation. Yoga, especially twisting poses and forward bends can relieve constipation by relieving tension in the bowels, which can inhibit peristalsis, or the intestinal activity associated with moving bowels. According to Jillian Pransky, YogaWorks' director of restorative yoga teacher training, postures like Supported Child's pose, Reclined Bound Angle pose, and Seated Forward Fold, can be beneficial in relieving constipation. Yoga, in and of itself is also calming and can aid many digestive problems attributed to stress. Andrew Weil also recommends accupuncture for constipation.
Ditch Traditional Laxatives
Traditional laxatives can actually irritate the intestinal walls therefore disrupting the body's natural digestive process. In turn, the bowel learns to rely on the laxative because constipation actually worsens, creating a vicious cycle of laxative dependence. Dr. Andrew Weil actually recommends a bowel regulator called triphala. Triphala is an Ayervedic powder mixture comprised of three fruits. Over time, use of this capsule, actually detoxifies the bowel, allowing it to better absorb nutrients from digested food.
Increase Fluid Intake
Water is essential in numerous body processes, especially in digestion. Water adds bulk to the stool and without ample fluid intake, stools can become hard, leading to constipation. According the USDA, adequate intake of water is different for men and women. Women should be consuming about 2.7 liters of fluid per day whereas men should be around 3.7 liters per day. Since about 20 percent of fluid comes from food, the remaining fluid should come from water or other beverage choices. A common Ayurvedic practice used to relieve constipation includes warm water, a quarter of a lemon and a teaspoon of raw honey mixed together and consumed first thing in the morning.
Assess Medication Side Effects
Many supplements and prescription medications can cause constipation. The list includes antidepressants, beta blockers, cholesterol-lowering meds plus NSAIDS including ibuprophen and naproxen sodium. Iron supplements and St. John's wort, an herbal remedy commonly used for anxiety and depression, can also cause constipation. With any change in bowel habits, it is best to discuss possible solutions with your health care provider.
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