Constipation is an ailment nobody wants to experience. Described as a difficulty in stool formation, decease in frequency and its passage, constipation is regulated in the large intestine or colon, which is responsible for storing and stool elimination.

When food is transported to the colon it continually sucks up water while it forms a stool at the same time. Muscle contractions due to squeezing kinesis in the colon force the stool to move to the rectum (which is the large intestine’s lower part).  When the stool finally reaches the rectum, it is in solid form because of its sufficient water content. But in certain circumstances, when less amount of water is absorbed, this causes the stool to become too hard and too dry to be excreted through bowel movement resulting to constipation.

There are various reasons why constipation happens:

• There is a lack of fiber in your diet. According to the American Diabetic Association, the recommended daily allowance for fiber is around 20 to 35 grams each day. However, most of us only eat about 5 t0 20 grams of fiber daily.
  
  
• There is a reduced amount of liquid in your system. Liquids are beneficial for your body, additional fluids found in our colon makes it easier for stool to pass in the rectum.
  
  
• There are various drugs that can trigger constipation, such as antacids, analgesics, anticonvulsants, anti-depressants, anticholinergics, Beta-blockers, supplements for iron and calcium, diuretics, pain medications and antispasmodics. So if you are taking any of these, then you are at high risk for constipation
  
  
• IBS or Irritable Bowel Syndrome is a condition characterized by an occasional or chronic diarrhea with episodes of constipation in between and abdominal cramps.
  
  
• Pregnancy and aging will likely cause the condition, and for all backpackers out there, constipation may be common.
  
  
• The use of laxatives, either in food or chemical form, slackens the bowels by improving bowel bulk contents, increasing the volume of water in the large intestine and at the same time providing lubrication to the intestinal walls.  However, laxative abuse can damage the nerve cells in the large intestine and can restrict the colon’s contraction ability. Prolonged use of laxatives must be avoided and one should make use of natural ways to prevent constipation.
  
  
• A sedentary lifestyle can also trigger constipation.  Exercise aids in the process of digestion and is thus helpful in promoting healthy bowel movement.
  
  
• Delaying bowel movement, even though the urge is there, can also cause constipation in the long run
  
  
• Numerous diseases can also cause constipation.  This includes Parkinson’s disease, stroke, diabetes, spinal cord injuries, uremia, lupus, colorectal cancer, colon tumors, diverticulosis, hyper/hypo active thyroid gland, Hirschsprung’s disease and depression.

The symptoms of constipation are daunting enough, but how much more its diagnosis?  The following section provides useful and healthy ways to avoid constipation and probable medical bills.

1. FIBER

   Eat loads of it! Fiber is your best friend when it comes to preventing and alleviating constipation.  Fiber can be found in a wide array of foods.  Fruits such as strawberries, avocadoes, raspberries, plums, pears, peaches, orange, grapefruit, cantaloupes, blueberries and apricots are rich sources of fiber. Vegetables like peas, kale, carrots, winter squash, zucchini, spinach, cabbage and celery should also be included in your diet.  Whole wheat, oats, and dry brown rice can also help prevent constipation.  As for nuts and beans, go for black beans, kidney beans, lima beans, soy beans, almonds, walnuts, cashews and pumpkin seeds if you want to get your daily dose of fiber.  Remember to cut down on foods that contains a higher fat and sugar content.  Replace that scrumptious desert with a healthier one – an apple a day keeps the doctor away.

2. FIBER SUPPLEMENTS

   If, for some reason, you just cannot get the recommended 20 to 35 grams of fiber in your diet, don’t worry! Fiber supplements are available on the market, in capsules and power. However, if you’re already loaded with fiber, skip the supplements.  Too much fiber can also induce diarrhea.

3. DIGESTIVE ENZYMES

   These enzymes are typically found in the alimentary tract. Its sole purpose is to help break down food components. Pancreatic enzymes, fungal-derived enzymes and plant-derived enzymes are some examples of digestive enzymes. However, these enzymes are destroyed during the cooking process, so it is important that you are conscious of the way you cook your food.  Overcooking it can mean losing its important enzymes that can greatly benefit you.

4. EXERCISE

   Get up and get going – and while doing so, remember to breathe. Oxygenation improves circulation to the stomach and the intestines, which help the digestive system efficiently perform its role. Keep in mind that a sedentary lifestyle is one of the causes of constipation.  You do not have to get yourself an expensive gym membership.  Exercise can mean a lot of ways – a jog around the park, walking the four blocks from the subway to your office building, or taking the stairs instead of the elevator.

5. HYDRATION

   Drink more water. Dehydration can also cause constipation since there would be too little water for your stool to absorb. Drinking at least 8 to 10 glasses of water reduces the risk of constipation and normalizes bowel movements.  In this case, water is preferred, so before you grab that can of soda, think twice. There is no better substitute to water when it comes to natural remedies.

6. PROBIOTICS

   On an empty stomach gobble up some of these “friendly bacteria” before you take a good night’s rest.  The “friendly bacteria” helps the intestines function properly, but be sure that you purchase excellent probiotics, if not, then it won’t be effective.

7. OLIVE OIL or COCONUT OIL

   A teaspoon of this oil helps improve digestion and helps normalize bowel movements.  Coconut oil is anti-fungal, anti-viral and anti-bacterial so it is particularly valuable for bowel cleansing.

8. HALE AND HEARTY BATHROOM HABITS

   Do not delay the urge to defecate and don’t force it either. Just let it happen, naturally. Inducing your body to defecate can cause damage to your rectal and intestinal muscles.

Sources
healthscout.com
ayurvediccure.com
ehow.com
healblog.net
vitamins-supplements.org