Constipation is a common gastrointestinal issue that can affect people of all ages and lifestyles. Although it may not be a comfortable topic to discuss, understanding the signs of constipation and knowing how to address it can lead to improved digestive health and overall well-being.
In an interaction with OnlyMyHealth, Dr Ganesh Chaudhary, PHC, Darbhanga, Bihar, shared seven signs of constipation and remedies to cure it.
Infrequent Bowel Movements
One of the most obvious signs of constipation is infrequent bowel movements. If you find yourself going two or more days without passing stools, it could indicate that waste is accumulating in your intestines, leading to discomfort and bloating.
Hard and Dry Stools
Stools that are hard, dry, and difficult to pass are typical symptoms of constipation. When there is a lack of sufficient water content in the intestines, the stool can become compacted and challenging to eliminate, causing straining and discomfort.
Straining and Pain during Bowel Movements
Experiencing pain and discomfort while trying to have a bowel movement is another sign of constipation. Straining to pass stools can lead to anal fissures or haemorrhoids, adding to the discomfort associated with constipation.
Feeling of Incomplete Evacuation
If you consistently feel like you haven't fully emptied your bowels after a bowel movement, it could indicate that you are constipated. This lingering sensation of incomplete evacuation may lead to a constant urge to go to the bathroom.
Abdominal Bloating and Discomfort
Constipation can cause abdominal bloating and discomfort due to the accumulation of gas and waste in the intestines. This bloated feeling may persist even after a bowel movement, making you feel uneasy.
Changes in Stool Shape and Size
An additional sign of constipation is noticing changes in the shape and size of your stools. If your stools are unusually small, hard, and lumpy, it could indicate constipation.
Decreased Appetite and General Discomfort
In some cases, constipation can lead to a decreased appetite and a general feeling of discomfort. The accumulation of waste and gas in the digestive system can affect your overall well-being and may be accompanied by mild nausea.
Methods to Cure Constipation
Hydration
Drinking an adequate amount of water throughout the day is crucial to prevent constipation. Staying hydrated helps soften the stools and aids in their smooth passage through the intestines. Aim to drink at least 8-10 glasses of water daily.
Dietary Fibre
Increasing your intake of dietary fibre is one of the most effective ways to combat constipation. Fibre adds bulk to the stool, making it easier to pass. Include fruits, vegetables, whole grains, legumes, and nuts in your diet to boost your fibre intake.
Regular Exercise
Regular physical activity stimulates the muscles in the intestines, promoting better bowel movements. Engage in activities like walking, jogging, or yoga to improve bowel regularity.
Avoid Laxative Abuse
While laxatives can provide temporary relief from constipation, avoid relying on them as a long-term solution. Prolonged use of laxatives can lead to dependency and disrupt the natural bowel function.
Prunes and Natural Remedies
Prunes are a natural remedy known for their mild laxative effects. According to study, consuming a few prunes or drinking prune juice can help alleviate constipation. Other natural remedies like aloe vera juice or flaxseed may also be beneficial.
Consider Probiotics
Probiotics are beneficial bacteria that support gut health and regular bowel movements. Adding probiotic-rich foods like yoghourt, kefir, and fermented vegetables to your diet can help improve digestion and ease constipation.
Listen to Your Body
Pay attention to your body's signals and allow yourself time to have regular bowel movements. Creating a consistent bathroom routine can help train your body to empty the bowels more effectively.
Constipation is a common issue that can cause discomfort and disrupt daily life. Recognizing the signs of constipation is the first step towards finding relief and restoring digestive health. By incorporating simple lifestyle changes such as staying hydrated, increasing fibre intake, and engaging in regular exercise, you can effectively alleviate constipation. Avoiding laxative abuse and considering natural remedies like prunes and probiotics can also contribute to a healthier digestive system.
Remember that individual responses to constipation remedies may vary, so be patient and consult a healthcare professional if you experience persistent or severe constipation. Embrace these methods to unblock your bowels and enjoy the benefits of a well-functioning digestive system, promoting overall well-being and vitality.
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