If your bathroom habits are signaling something’s up, it’s time to tune in and check out these tips on relieving constipation. Paying attention to your gut health is crucial. Constipation happens when your bowel movements become infrequent or your stools are hard to pass. This usually results from changes in diet or routine, or not getting enough fiber.
Keep in mind that the number of bowel movements can vary based on age, gender, and overall health. While there isn’t a specific target number, having fewer than three bowel movements a week can be concerning. Constipation often means your bowel movements are not just infrequent, but also hard, leading to straining and longer bathroom sessions.
Addressing constipation might feel awkward, especially if discussing it with others is uncomfortable. However, it’s a common issue. Start by ensuring you eat breakfast. Skipping it can prevent your reflex to go to the loo from kicking in, leading to constipation or IBS. If breakfast alone doesn’t cut it, consider boosting your fiber intake to about 30 grams a day.
Sometimes, gut health can be thrown off balance after antibiotics, making you feel bloated or nauseous. Prebiotics nourish good bacteria in your gut, helping with constipation and keeping things running smoothly. Probiotic yogurts can help restore good bacteria, especially if you have IBS, but they can be sugary. Instead, try supplements with at least 10 billion microorganisms per gram, along with natural live yogurt.
Straining during bathroom visits can cause issues like hemorrhoids or, over time, prolapse. Avoid straining when trying to relieve constipation. Often, constipation leads to more straining because of a hypersensitive rectum. Allow yourself ample time during bathroom breaks.
A sedentary lifestyle is linked to a higher risk of constipation, so getting more exercise may help keep things moving. Regular walks, swimming, cycling, or jogging could make a difference.
Don’t ignore the urge to go to the bathroom. Delaying it could lead to chronic constipation, blockages, or even fecal leakage. There’s also a risk of developing issues like anismus, where instead of relaxing, the anus contracts, making things difficult. Preventive action is best, so don’t hold it in when you need to go.
