Constipation is a common digestive issue that affects millions of people worldwide. While it may seem like a minor inconvenience, chronic constipation can significantly impact one’s quality of life. Fortunately, there are several effective methods to alleviate this condition, as recommended by NHS doctors. In this article, we’ll explore the best ways to cure constipation, from simple lifestyle changes to medical interventions.
Understanding Constipation
Before diving into the solutions, it’s essential to understand what constipation is and its common causes. Constipation is generally defined as having fewer than three bowel movements a week, or experiencing difficulty passing stools. It can be caused by various factors, including diet, lifestyle, medications, and underlying health conditions.
Dietary Changes for Constipation Relief
One of the most effective ways to combat constipation is through dietary modifications. NHS doctors recommend the following changes:
Increase Fibre Intake
Fibre is crucial for maintaining regular bowel movements. It adds bulk to the stool, making it easier to pass. Foods high in fibre include:
– Vegetables (broccoli, carrots, spinach)
– Fruits (apples, pears, berries)
– Whole grains (oats, brown rice, whole wheat bread)
– Legumes (beans, lentils, chickpeas)
Aim to gradually increase your fibre intake to avoid bloating and gas. The recommended daily intake is 25-30 grams for adults.
Stay Hydrated
Drinking plenty of fluids is essential for preventing and treating constipation. Water helps soften the stool, making it easier to pass. NHS guidelines recommend drinking about 2 litres (8-10 cups) of fluid per day. This can include water, herbal teas, and clear soups.
Eat Regular Meals
Maintaining a regular eating schedule, especially having breakfast, can help regulate your bowel movements. Eating at consistent times stimulates the digestive system and promotes regular bowel habits.
Lifestyle Changes to Improve Bowel Function
In addition to dietary changes, certain lifestyle modifications can significantly improve bowel function and alleviate constipation.
Regular Exercise
Physical activity is a natural stimulant for the digestive system. Regular exercise helps stimulate bowel function and peristalsis – the wave-like contractions that move waste through the intestines. Aim for at least 30 minutes of moderate exercise most days of the week. This can include brisk walking, swimming, or cycling.
Improve Toileting Habits
Paying attention to your body’s signals is crucial. Don’t ignore the urge to have a bowel movement. Delaying can lead to harder stools and increased difficulty in passing them. Also, try to establish a regular toileting routine, such as going to the bathroom at the same time each day, preferably after meals when the urge to go is strongest.
Laxatives: When and How to Use Them
While lifestyle and dietary changes should be the first line of defense against constipation, laxatives can be helpful in certain situations. However, it’s important to use them correctly and under medical supervision. Here are the main types of laxatives recommended by NHS doctors:
Bulk-Forming Laxatives
These work similarly to dietary fibre, increasing the bulk of faeces. Examples include:
– Ispaghula husk
– Methylcellulose
– Sterculia
Bulk-forming laxatives typically take 12-24 hours to have an effect. They’re generally considered the safest type of laxative and can be used long-term if necessary.
Stimulant Laxatives
These laxatives stimulate the muscles in the digestive tract to move stools along. Common examples include:
– Bisacodyl
– Senna
– Sodium picosulphate
Stimulant laxatives usually work within 6-12 hours. They should be used sparingly and for short periods, as long-term use can lead to dependence.
Osmotic Laxatives
These laxatives work by drawing water into the bowel to soften the stool. Examples include:
– Lactulose
– Polyethylene glycol (Movicol)
Osmotic laxatives are generally well-tolerated and can be used for longer periods if necessary.
Faecal Softeners
These medications work by moistening and softening the stool, making it easier to pass. An example is:
– Docusate sodium
Faecal softeners are often used in combination with other types of laxatives for more severe constipation.
Additional Treatments for Severe Constipation
In cases where lifestyle changes and oral laxatives are ineffective, healthcare providers may recommend more aggressive treatments.
Suppositories and Enemas
These are typically used for severe constipation or when other treatments have failed. Suppositories are inserted into the rectum and work locally to stimulate bowel movements. Enemas involve introducing liquid into the rectum to soften and evacuate hard stools.
Examples include:
– Bisacodyl suppositories
– Docusate enemas
– Sodium citrate enemas
These treatments should only be used under medical supervision and for short periods.
Precautions and Special Considerations
While treating constipation is generally straightforward, there are some important precautions to keep in mind:
Avoid Overuse of Laxatives
Regular use of laxatives, especially stimulant laxatives, can lead to dependence. This means your bowel may stop working properly without them. Use laxatives only as directed by a healthcare provider and for short periods.
Constipation in Pregnancy
Constipation is common during pregnancy due to hormonal changes and the growing uterus pressing on the intestines. Pregnant women should first try dietary changes and gentle exercise. If necessary, they may be prescribed pregnancy-safe laxatives under medical supervision.
When to Seek Medical Help
While occasional constipation is normal, you should consult a healthcare provider if:
– Constipation lasts more than three weeks
– You have severe abdominal pain
– You notice blood in your stool
– You’re losing weight without trying
– You have persistent changes in bowel habits
These symptoms could indicate a more serious underlying condition that requires medical attention.
Frequently Asked Questions
Q: How long can you safely go without a bowel movement?
A: While everyone’s “normal” is different, going more than three days without a bowel movement is generally considered constipation. If this persists for more than three weeks, consult a healthcare provider.
Q: Can certain medications cause constipation?
A: Yes, many medications can cause constipation as a side effect. These include some antidepressants, iron supplements, and certain pain medications. If you suspect your medication is causing constipation, talk to your doctor about alternatives.
Q: Is it safe to use laxatives long-term?
A: Most doctors advise against long-term use of laxatives, especially stimulant laxatives, as they can lead to dependence. Bulk-forming laxatives are generally considered safe for longer-term use, but it’s best to address the underlying cause of chronic constipation.
Q: Can probiotics help with constipation?
A: Some studies suggest that certain probiotic strains can help alleviate constipation by improving gut motility and stool consistency. However, more research is needed in this area.
Q: Are there any natural remedies for constipation?
A: Yes, several natural remedies may help relieve constipation. These include drinking warm water with lemon in the morning, consuming prunes or prune juice, and using certain herbal