Constipation and How to Get Things Moving

Concentrating inside the bathroom while reading the labels on your bathroom products. That's what people usually do when nature calls you. It's a natural response of the body to release the unnecessary things in the body once the nutrients from the food we eat are already absorbed. Sometimes it can be very uncomfortable when you experience constipation.

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According to Cleveland Clinic, constipation occurs when your trip to the bathroom becomes less frequent, and the stool is hard or difficult to pass. They added that it happens when a change in diet or routine is done due to inadequate fiber intake. Mayo Clinic added that chronic constipation occurs when your irregular bowel movement lasts for several weeks or longer can interfere with an individual's ability to work on their daily tasks. 

According to National Health Services (NHS), an individual is likely to have constipation if he/she experiences large poo -  often dry, hard, and lumpy, straining in pain when pooing, he/she did not have a bowel movement for more than three days. They added that some people would experience stomach ache or bloating. Regular constipation can be fixed with a lifestyle change, and diet can cure constipation and help your gut make those things in your stomach moving.

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Increasing Water Level

According to WebMD, the extra fluid helps keep the stool soft and easy to pass, but they emphasized that water alone cannot cure constipation. According to the expert interviewed by Today, if the fluid intake is low, the body gets water from the stool, making it hard and difficult to pass. According to the U.S. National Academies of Sciences, Engineering, and Medicine, an adequate daily intake of fluid is 3.7 liters of water for men and 2.7 liters of water for women.

Eating more fiber

According to Mayo Clinic, dietary fiber increases the size and weight of the stool and softens it. They added that a bulky stool is much easier to pass, decreasing the chance of constipation. Mayo Clinic also mentioned that fiber would also help if the stool is watery because it will help solidify the stool by absorbing water. According to the expert interviewed by Today, fiber is a non-digestible component of plant-foods and the best food to relieve constipation. 

Having a schedule

According to Healthline, having a schedule [bowel retraining] involves trying to go to the bathroom simultaneously every day to train the body in regular bowel movement. They added that maintaining a regular pattern ensures bowel retraining a  success, so they encourage them to have it at a convenient time. Today's expert added that the colon prefers to be on schedule, and if it changes, constipation may occur. 

Staying Active

According to Live Strong, lack of physical activity can contribute to constipation. They added that being sedentary may slow the digestive system, making the stool hard and difficult to pass. A study published in the National Center for Biotechnology Information (NCBI) said that physical activity and weight reduction improved constipation in pre-menopausal women. 

Constipation can be a hassle but improving your diet will help your gut and improve its health for better function. 

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