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If you’ve ever been constipated, you know it’s a miserable feeling.When constipation sets in, you may find yourself reaching for every fiber in sight, chugging water like you’re in the middle of the Sahara, or going for a run to keep things moving. , what is the cause of the constipation The most effective way to manage yourself?
Several more common causes of constipation It is caused by slow movement of waste through the digestive tract or difficulty in expelling waste through the rectum. In both cases, the result is a hard, dry waste product. Constipation can occur for many reasons, including diet, dehydration, and medical conditions. Depending on the situation, it may be infrequent or a chronic problem.
Fiber Helps, but Increase Slowly
One of the main causes of constipation is the low-fiber diet that many of us are guilty of. “The average American’s dietary fiber intake is still fairly low.” Houston Methodist Hospital. according to USDA Dietary GuidelinesThe recommended daily amount of fiber for adults ranges from 22 grams per day for women aged 51 and over to 34 grams per day for men aged 19 to 30.
These ranges vary by age and gender, but most of us don’t eat enough. The U.S. Department of Agriculture estimates that 90% of women and 97% of men do not consume the recommended amount of fiber per day. Good sources of fiber include fruits, vegetables and whole grains. If that’s not enough, wheat bran, flax, and fiber supplements can also help.
However, if you’re going to add fiber to your diet, you should avoid making drastic changes in your diet and be patient. Eating a lot of fiber can help in the long run, but it can lead to bloating in the short term. I got
Prunes and prune juice Effective in relieving constipationSome people drink coffee to get their body moving. Evidence is mixed, but some evidence Suggesting that coffee helps.
exercise helps
If your stool is stuck, you can help move your body by: Regular exercise helps with constipationExercise is thought to help by reducing the time it takes for food to pass through the gastrointestinal tract, which reduces the amount of water that is reabsorbed. It becomes harder (and more painful) to drain from.
Water helps, but only for dehydration
One common myth that Quigley often encounters is the belief that drinking water helps with constipation. There is truth to this, but its effectiveness depends on whether or not it is dehydrated, so it is more limited than people realize. You don’t have to drink fluids, it doesn’t improve constipation,” said Quigley.
Laxatives help, but don’t overdo it
If you’re eating fiber, drinking water, and exercising regularly, but you’re still constipated, it may be time to use an over-the-counter laxative. number of different optionsThese include:
- an oral osmotic agent, such as milk of magnesia, which draws water into the colon and softens the stool
- Bulk formers, such as Metamucil, which absorb water to form softer, bulkier stools
- a stool softener, such as choles, which adds water to the stool
- Oral stimulants such as Dulcolax help expel stool by causing contraction of the intestinal muscles.
Laxatives can help with occasional bouts of constipation, but “you don’t want to overdo it,” Quigley said. .”
when to see a doctor
If your constipation is temporary and relieved by these methods, you can easily treat it at home. If none of the above methods help, you should see a doctor. Medical problems that can cause chronic constipation. Also, sudden constipation should be seen by a doctor as it may be a sign that something is wrong.
