How to deal with constipation?
Constipation is a common digestive problem that affects people of all ages. It can be caused by several factors, including a poor diet, dehydration, and certain medications. Constipation can be uncomfortable, and if left untreated, it can lead to more serious health problems.
A Story of Winnie: long battle of chronic constipation
After more than a decade in the field of gastroenterology, I can confidently say that constipation reigns as one of the most common complaints from patients seeking medical assistance. Recently, I had the pleasure of treating a patient who had been plagued by chronic constipation for a whopping 40 years! Yes, you read that right, 40 whole years! And get this; the poor lady, Winnie, is only 59 years young. Luckily, she had a colonoscopy two years ago, and nothing serious.
Despite her valiant efforts, Winnie could only manage a bowel movement once every 4–5 days. She tried everything, from colon hydrotherapy to increasing her fiber intake, but nothing seemed to work. As a result, she often felt bloated and uncomfortable, making her daily life an uphill battle. Surprisingly, she had never tried any over-the-counter medicine due to her fear of side effects.
Let's give this brave lady a round of applause for her unwavering perseverance. It takes guts, pun intended, to endure such an uncomfortable and unpleasant condition for so long. But fear not; as a gastroenterology expert, I can confidently say there is hope for everyone suffering from constipation. So let's get this poop party started and kick constipation to the curb!
What is Constipation?
Constipation is defined as having fewer than three bowel movements per week, passing hard or lumpy stools, or having difficulty passing stools. It can be caused by a range of factors, including:
- A low-fiber diet
- Dehydration
- Lack of physical activity
- Certain medications
- Digestive disorders
- Ignoring the urge to have a bowel movement
Symptoms of Constipation
- Fewer than three bowel movements per week
- Passing hard or lumpy stools
- Straining to have a bowel movement
- Feeling like you haven't fully emptied your bowels
- Bloating
- Abdominal pain
I had a heart-to-heart with Winnie and gently suggested she avoid hydrotherapy because it was doing all the heavy lifting for her colon, which had grown lazy. Then we talked about the correct use of stool softeners. I advised her against using laxatives that might cause diarrhea and dependence. Instead, we opted for safe, over-the-counter stool softeners that could be taken for an extended period of time. To give her system a fresh start, I prescribed a bowel cleanser to wash out all her old poop. From there, I recommended she use Colace and Miralax daily until her stool was soft and easy to pass. It may take a few months, but using them for an extended period is safe. To train her colon to work correctly, I cautioned her against suddenly stopping the medication and instead suggested slowly decreasing the amount over time.
Now, here's an important tip for anyone who decides to try this method: don't stop the medication suddenly! You must titrate the amount slowly to train your colon and avoid unpleasant surprises.
Natural remedies for chronic constipation
1. Increase Fiber Intake
Eating a high-fiber diet can help you alleviate symptoms of constipation. Fiber helps add bulk to stools, making them easier to pass.
2. Drink Plenty of Water
Dehydration can worsen symptoms of constipation. Ensure you drink plenty of water throughout the day to keep your body hydrated.
3. Exercise Regularly
Physical activity can help stimulate bowel movements. Try to engage in moderate exercises, such as walking or jogging, for at least 30 minutes daily.
4. Use Natural Laxatives
Certain foods can act as natural laxatives, helping to soften stools and promote bowel movements. These include:
- Prunes and prune juice
- Apples and apple juice
- Flaxseed
- Psyllium husk (Metamucil, OTC fiber supplement)
On top of everything, Winnie's husband is a truck driver, and she often travels with him on the road. As much as she loves being a supportive wife, her job could be better for someone struggling with chronic constipation. Unfortunately, fresh fruits and vegetables are not always readily available, and fast food is the go-to option for meals on the road.
To help Winnie, I suggested she avoid foods that are high in hard fiber, such as broccoli, celery, and carrots. Since she doesn't have the opportunity to walk or exercise regularly, these types of fiber can make passing stool more difficult. Instead, I recommended she focus on foods that are high in soft fiber, such as oatmeal, spinach, apples, prunes, and pears. Speaking of which, did you know that apples, prunes, and pears are natural laxatives?
I also encouraged Winnie to drink plenty of water to stay hydrated, even if it meant more bathroom breaks. Keeping the digestive system hydrated is essential to prevent stool from hardening and becoming difficult to pass.
Lifestyle Changes for Constipation
In addition to natural remedies, you can make several lifestyle changes to help alleviate constipation symptoms. These include:
1. Establish a Regular Toilet Routine
Try to establish a regular toilet routine, and make time to have a bowel movement at the same time each day.
2. Avoid Holding in Stools
Ignoring the urge to have a bowel movement can lead to constipation. Ensure you listen to your body's signals and don't hold in stools.
3. Don't Rely on Laxatives which cause diarrhea
While laxatives that cause diarrhea can provide temporary relief, they can also lead to dependency and worsen constipation in the long term. Try to use a stool softener or natural remedies and lifestyle changes instead.
Softeners that can use for the long term are: Colace and Miralax
4. Reduce Stress
Stress can worsen constipation symptoms. Try to engage in stress-reducing activities, such as yoga or meditation, to help alleviate symptoms.
When to See a Doctor
While constipation is usually not a serious health concern, there are certain situations where you should seek medical attention. These include:
- Severe abdominal pain
- Blood in stools
- Persistent constipation despite making lifestyle changes
- Unexplained weight loss
Winnie has scheduled a follow-up with me in three months. I know it can be a long battle, sometimes taking months or even a year, but I promise to keep you all posted on any updates.
Thanks for your support!
