5 Tips For Living Better With Chronic Constipation

Chronic constipation impairs the body’s ability to pass stool. This leads to inflammation and pain. Discover 5 tips to overcome this situation.

Chronic constipation is a condition characterized by difficulty in passing stool regularly for several days or weeks. Although many people experience constipation occasionally,  some suffer from it severely, even experiencing inflammation and pain.

Its treatment may include the administration of artificial laxatives or certain medications. However,  this can vary depending on its origin and the person’s current state of health. What other measures can help control chronic constipation?

Changes in lifestyle  also play a very important role  in the treatment of this condition. This is why we want to give you in this article six tips to fight against constipation. Do not miss them !

Tips for living better if you suffer from chronic constipation

Chronic constipation can be the result of diseases such as irritable bowel syndrome, Parkinson’s disease or diabetes. Nevertheless, most cases are due to  a diet low in fiber and a sedentary lifestyle.

This is why we recommend first  to improve daily habits, especially with regard to food. The goal is to speed up the transit of stool through the intestines to restore evacuation. If that doesn’t work, the doctor may suggest other treatments.

1. Exercise

Regular physical exercise is one of the habits that helps improve bowel movements to control chronic constipation. Its practice increases the muscle activity of the intestines  and promotes the elimination of retained waste.

In addition, this activity has positive effects on stress control and sleep problems. It also improves  cardiovascular health and overall physical and mental well-being. It is enough to devote between 20 and 30 minutes to it every day to obtain its benefits.

2. Control stress

Many people ignore it, but exposure to stressful situations can make symptoms of chronic constipation worse. Thus, to improve the quality of life in the face of a condition, it is essential to adopt strategies to better manage this problem.

Today, fortunately, there are therapies that help alleviate these symptoms within minutes. Among the most popular are meditation, yoga and breathing exercises. Massages and aromatherapy sessions are also beneficial.

3. Increase water consumption

Low intake of water and healthy fluids can interfere with bowel movements. Indeed, many cases of prolonged constipation are due to dehydration of the body. It is therefore  important to drink enough water throughout the day – between 6 and 8 glasses or so.

It is essential to know that fluid requirements  vary with age, current health condition and habits. We must therefore increase our consumption when suffering from certain diseases or for the practice of a sport.

4. Establish a routine

Frequent changes in lifestyle  can have a negative impact  on intestinal transit. Not eating at set times, not getting enough sleep, or refraining from going to the bathroom can disrupt the body’s natural rhythms.

It is therefore advisable  to establish a good routine to promote healing from chronic constipation. It will also decrease stress and other emotional issues that worsen this condition. Here are some tips for establishing a routine:

• Eat meals at fixed times
• Schedule a schedule so as not to be disturbed in the bathroom
• Never reject the need to evacuate
• Establish a fixed time of sleep and ensure that you get eight hours of sleep per night
• Take a glass of water on an empty stomach

5. Consume more dietary fiber

One of the most effective ways to fight chronic constipation is to increase your intake of dietary fiber. This nutrient helps-among others-  to prolong the feeling of satiety and to promote the regulation of the intestinal microbiota.

These fibers are available as supplements. However, the best way to get it is to  eat foods that contain it. It should not be consumed in excess either. It would be counterproductive. You can find it in:

• His
• Dried fruits and seeds
• Fruits such as berries, apples, oranges, bananas, pears, raisins, figs and plums
• Vegetables like broccoli, spinach, sweet potatoes, carrots, squash, avocado, and peas
• Legumes
• Oatmeal

Note  :  Fruits should be eaten whole to get the most of their fiber. When we prepare them in juice, we lose a large part of this property.

Do you have abdominal inflammation? Do you have difficulty evacuating on a regular basis? If you are experiencing the symptoms of chronic constipation, feel free to put the tips in this article into practice. If you don’t see improvements within a few days, see your doctor or pharmacist for advice.