5 Tips For Treating Chronic Constipation

Chronic constipation refers to when a person regularly struggles with bowel function for several days or weeks in the tube. While many people occasionally suffer from constipation, some suffer from it on a regular basis and end up suffering from inflammation and pain.

Synthetic laxatives or certain drugs can be used to treat it. However, the method of treatment may vary depending on the cause of the constipation and the person’s medical condition. What other measures besides medications help manage chronic constipation?

Lifestyle changes play a very important role in the treatment of chronic constipation. That’s why we want to share tips that can help you manage chronic constipation naturally.

Tips for a better life with chronic constipation

Some diseases, such as irritable bowel syndrome, Parkinson’s disease, or diabetes, can cause chronic constipation. However, it is mainly related to a low-fiber diet and a low-exercise lifestyle.

Therefore, it is important to first improve your daily lifestyle, especially your diet. The goal is to help the feces pass through the intestine more efficiently to restore normal intestinal function. If this does not help, your doctor may suggest alternative treatments.

1. Exercise regularly to relieve chronic constipation

Regular exercise helps to improve bowel function and thus relieves chronic constipation. It increases intestinal muscle activity and helps eliminate stool. Exercising also has a positive effect on stress and sleeping habits. In addition, it improves cardiovascular health and promotes physical and mental well-being.

Try to spend 20-30 minutes of your day on regular exercise.

2. Control stress

Many people consciously ignore stress or stressful situations, which can worsen the symptoms of chronic constipation. If you want to enjoy life without chronic constipation, you need to find ways to get rid of stress.

Fortunately, there are several therapies today that can help relieve stress in minutes. Meditation, yoga and breathing exercises are the most popular. Massages and aromatherapy sessions are also helpful.

3. Drink more water to relieve chronic constipation

Inadequate intake of water or other healthy fluids affects bowel function. In fact, prolonged constipation is often due to the body suffering from dehydration. Therefore, you  should drink plenty of water during the day  to avoid this (about 6-8 glasses).

Remember that your age, current health, and lifestyle will determine how much fluid you need. You need to increase your water intake when, for example, you suffer from certain diseases as well as during exercise.

4. Follow a routine

Irregular lifestyles can be detrimental to bowel function. Irregular eating, insufficient rest, or stool retention can alter the body’s natural rhythm.

In the treatment of chronic constipation, it is important to establish a routine. This is because it reduces stress and other emotional outbursts that aggravate the condition. Some tips for creating a routine:

• Follow a fixed meal schedule.
• Make time to visit the toilet (for example, in the morning before going to work).
• Never hold stool for long periods of time.
• Set a fixed sleep schedule and try to sleep 8 hours every night.
• Drink a glass of water on an empty stomach in the morning.

5. Add fiber to your diet to treat chronic constipation

One of the most effective ways to treat chronic constipation is to increase the amount of fiber in your diet. Fiber, along with other nutrients, helps you feel full for longer and regulates intestinal growth. Although it is available as a supplement, the best way to get fiber is to eat more high-fiber foods. On the other hand, you should not eat too much fiber as this is also harmful. The following foods are high in fiber:

• Whole grains
• Nuts and seeds
• Fruits: berries, apples, oranges, bananas, pears, raisins, figs, avocados and plums

• Vegetables: broccoli, spinach, sweet potatoes, carrots, pumpkin and peas
• Legumes
• Cereal products

Note: the fruit should be eaten whole to ensure fiber intake. Upon juicing, the fruit loses a large amount of its natural fibers.

Do you suffer from bloating? Do you regularly have problems with your bowel function?

If you have symptoms of chronic constipation, do not hesitate to apply the above tips. If you do not feel better in a few days or weeks, contact your doctor or pharmacist.