Tips On Relieving Constipation

Constipation is a symptom, not a disease. Like a fever, constipation can be caused by many different conditions. Most people have experienced an occasional brief bout of constipation that has corrected itself with diet and time. The following is a list of some of the most common causes of constipation:

• Poor diet can cause constipation. A main cause of constipation may be a diet high in animal fats (meats, dairy products, eggs) and refined sugar (rich desserts and other sweets), but low in fiber (vegetables, fruits, whole grains). Some studies have suggested that high-fiber diets result in larger stools, more frequent bowel movements, and therefore less constipation.
• There is insufficient fiber in your diet. Fiber will add bulk to your stools, stimulate proper bowel contractions, and promote healthy bacteria in the colon. A healthy colon will aid in the assimilation of nutrients. One of the problems here is the high intake of refined white flour in the modern diet. Products with refined flour have little or no fiber, and subsequently the intestines have nothing to help the normal wave-like (peristalsis) motion pass digested material through the body. However, make sure you drink water, too, as the fiber will absorb water like a sponge and cause constipation.
• Coffee, tea and sodas can actually exacerbate the constipation problem. Drinking 8 eight ounce glasses of water is recommended for everyone, not just those with constipation. Constipation is a sign of chronic dehydration. One of the main functions of the large intestine is to take excess water out of the excrement so that it is not too loose. When the body does not consume enough water, the excrement becomes hardened, leading to constipation.
• If you take too much calcium in supplemental form can cause constipation. If you eat the normal American diet you get about 500 mg of calcium, so add only 500 mg in supplemental form if you are under 50 years old and 1,000 mg if you are over. Don’t take your calcium supplement with a high fiber cereal as it may interfere with absorption.
• Irritable Bowel Syndrome (IBS) is one of the most common causes of constipation in the United States. Some people develop spasms of the colon that delay the speed with which the contents of the intestine move through the digestive tract, leading to constipation.
• Poor bowel habits can also cause constipation. A person can initiate a cycle of constipation by ignoring the urge to have a bowel movement. Some people do this to avoid using public toilets, others because they are too busy. After a period of time a person may stop feeling the urge. This leads to progressive constipation.
• Poor liver function is another main cause of constipation. The liver, which produces about a liter of bile a day to help digestion, removes the toxins from our body, and may become congested by exposure to toxic substances, alcohol, prescription or recreational drugs, or hepatitis. Nutrients that can spur better liver function include choline, dandelion, milk thistle (silymarin), turmeric and artichoke. A liver flush would be beneficial.
• People can experience constipation due to lack of certain digestive enzymes produced by the pancreas. This problem often occurs as we age.
• People who habitually take laxatives become dependent upon them and may require increasing dosages until, finally, the intestine becomes insensitive and fails to work properly.
• People often experience constipation when traveling long distances, which may relate to changes in lifestyle, schedule, diet, and drinking water.

• There are certain hormonal disturbances, such as an under active thyroid gland, can produce constipation.
• Pregnancy is another common cause of constipation. The reason may be partly mechanical, in that the pressure of the heavy womb compresses the intestine, and may be partly due to hormonal changes during pregnancy.
• Medications such as some of the ones used to reduce blood pressure and the cholesterol-lowering (”statin”) drugs can cause constipation.
• People can experience constipation due to lack of exercise and a sedentary lifestyle.
• Bad bathroom habits can also cause constipation.