Constipation
Click here to return to conditions listing.
Please refer to our health precautions section before proceeding.
EVERYBODY THINKS THEY know what constipation is but you'd be surprised at the number of people who think they're constipated but are not. That's because bowel movement patterns are entirely personal: Whereas you may have a bowel movement every day, someone else might have one every second day. I certainly believe that more frequent bowel movements are preferable. The longer that waste sits in the bowel, the more likely it is to cause a range of health problems. For most people constipation can be described as a pattern of bowel movements that's changed from regular movements to irregular, infrequent (fewer than a movement a day), and/or difficult movements. When you are constipated, your stools are typically small and hard and difficult to pass.
If you notice a change in your bowel habits, you should not immediately reach for a laxative, but should try to determine what's causing the constipation. While there's a place for laxatives, too many people use them indiscriminately at the first sign of constipation. As constipation is a symptom and not a disease, the regular use of laxatives could be masking a more serious problem, or it could in fact cause constipation by promoting a "lazy" bowel that requires a laxative in order to function.
One of the major causes of constipation is insufficient fiber in the diet. It's relatively easy to remedy this, and you'll not only be helping your constipation but also reducing your chances of developing a host of other diseases. To increase fiber, add more fresh fruits, vegetables, and whole grains to your diet. For some people the simple addition of fiber from food sources--perhaps fruit for breakfast, a fruit snack in the afternoon, fresh vegetables at dinner, and a fruit snack in the evening, along with several prunes at bedtime--will solve the problem. For others the addition of bran to the diet will make the difference.
I'm a big believer in coarse miller's bran. Some people need just a tablespoon a day while others require up to a half cup. You can sprinkle it on fruit or yogurt or mix it in juice or cereal.
Remember that bran isn't for everybody: If it causes too much gas and bloating, you should try psyllium fiber, found in many over-the-counter products or available directly from your natural food store. (A reaction that involves lots of gas and bloating after using bran could indicate celiac disease, page 73) If you use a psyilium fiber product, make sure to take it with adequate water because it won't be effective if you don't and it also can cause a bowel obstruction if taken with insufficient water. Aloe vera gel capsules, which you can find in a natural food store, are another good natural way to encourage a bowel movement.
Many people develop constipation because they don't drink enough water. A few of my patients have been scrupulous about heeding my recommendations to cut down on caffeine and diet sodas. But they forgot to increase their fluid levels to take up the slack and became constipated. You should drink from four to six glasses of water each day. If you tend to forget, keep a bottle of club soda or mineral water on your desk or in easy reach and drink from it regularly during the day.
Many busy people develop constipation with a change in routine such as a business trip, a new Job, a move, or the like because they are so distracted that they're not taking the time to use the toilet. In order to have good regular bowel habits, you have to give your system a chance to work. You must regularly sit on the toilet and make an effort to have a bowel movement. I don't mean you should strain; this will cause hemorrhoids. But you should sit for at least a few minutes every day--preferably after breakfast--to let your bowels move. It sometimes helps to have a drink of something hot immediately followed by something cold, which helps stimulate bowel contractions. Remember also that if you feel the urge to move your bowels, you should not ignore it. This is another sure cause of constipation.
Regular exercise is a habit that will help fight constipation. Just a twenty-minute walk four or five times a week could make the difference, and, like adding fiber to your diet, regular exercise will help prevent a number of other diseases and promote general good health. Exercise makes your whole system work more efficiently and helps move food through your bowels faster.
Finally, if you've suddenly become constipated or can't even pass gas and you have abdominal pain and camping, you should consult your doctor, as you may have developed on obstruction that could require immediate attention.
NATURAL PRESCRIPTION FOR CONSTIPATION
- Be sure you're getting adequate fiber in your diet. Eat plenty of fresh fruits and vegetables as well as whole grain cereals.
- Add bran to your diet. I recommend coarse miller's bran. Begin with one tablespoon in the morning and gradually increase by a tablespoon every several days until you achieve the desired result. You can mix it in juice or yogurt or sprinkle It on cereal. If the bran causes too much gas and bloating (It usually does cause some), cut down on the amount or try:
- Psyllium fiber stool bulking agent. Follow the directions on the package, and be sure to drink adequate amounts of water. Take one teaspoon in a glass of water and increase to two teaspoons a day if necessary.
- Drink plenty of fluids: four to six glasses each day.
- Develop healthy bowel habits. Give yourself time to use the toilet at least once each day, usually after breakfast. Drink something hot followed by something cold and then relax on the toilet. Don't strain. Be sure to go whenever you feel the urge.
- Try aloe gel capsules, which are a natural stimulant to move the bowels, and are available in natural food stores. Follow the directions on the package.
- If you must use a bowel stimulant/laxative, do so only occasionally.
Conditions