Constipation is the #1 gastrointestinal complaint doctors hear each year and accounts for over 2.5 million visits to one’s physician per year. Sadly, $725 million is spent by Americans on over the counter laxatives per year but perhaps there is a simpler fix.
What is constipation?
Constipation is a condition characterized by:
- Fewer than 3 bowel movements a week
- Stools that are hard, dry, or lumpy
- Stools that are difficult/painful to pass
- A feeling that not all stool has passed
Common causes of constipation:
- Not enough fiber
- Lack of physical activity
- Medications
- Milk
- Dehydration
- Abuse of laxatives
- Ignoring the urge to go
- Travel
- Irritable bowel syndrome
- Pregnancy, luteal phase of cycle
- Aging
- specific diseases or conditions
- Colorectal problems
- Intestinal dysfunction
Constipating foods: BRAT diet—bananas, (white) rice, apples, toast and processed foods
Gas producing foods: carbonated drinks, pastry, meat, bran, whole grains, muesli products, dried fruits, baked beans, broccoli, cabbage, cauliflower
WHAT YOU CAN DO AT HOME
- 1Get moving—daily exercise improves gastrointestinal motility.
- 2Give yourself time in the morning to perform a bowel routine.
- 3Try a hot beverage—coffee, tea, hot chocolate, or even warm water with lemon slice or honey.
- 4Eat something to start peristalsis, the movement of stool through your colon.
- 5Increase water and fiber intake (check out posts on importance of water and fiber)
- 6Never delay the urge to have a bowel movement.
- 7Try abdominal massage—ILU massage (see post entitled “Love your colon”)
- 8Do not strain—if nothing happens in 5 minutes, abort effort until later.
- 9Improve your toilet habits with proper positioning:a. Sit on toiletb. Lean forward resting elbows on kneec. Place feet on stool or Squatty Pottyd. Breathe out and relax bume. Keep lips, jaw, and mouth open
Note: It may take a few weeks to establish a bowel routine that is predictable and works for you.
If it continues
If constipation continues to be a problem, it might be best to call a trained Physical Therapist to find out what’s going on. Our trained Physical Therapists here at Breakaway PT see this on a daily basis and can help you get to the root of the problem and get back to leading a life without worry.
Talk to a Physical Therapist on the PhoneClick Here »
Carissa Reed
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