How to treat chronic constipation at home

How to treat chronic constipation at home
Dr Vedant Karvir explains how you can treat constipation by making simple lifestyle changes.

Load up your intake of fibre: As known by everyone, including fibre-rich foods in the diet can increase the weight of stools and also speed up the passage of stools through the intestine helping in bowel movement. Hence, slowly up your intake of fresh fruits, vegetables, whole-grain bread and cereals in your diet every day. If the condition persists, then you may need to add fibre supplements to your diet. Also, read about 5 remedies for constipation that might not work for you!

Opt for fibre supplements: If the fibre from food fails to show any improvement in your condition, then the use of fibre supplements like psyllium Husk (Isaphgula) might help. Commonly known as isabgol, it is easily available in the market as over the counter (OTC) in powder form with attractive flavours like orange. The dose of psyllium husk varies between 10-20 gms (2-4 scoops) at bedtime depending on the severity of constipation. However, ensure that you consume sufficient water along with the husk so that it swells up in the intestine and softens stools. Also, increase the dose gradually and up the intake over few weeks as a sudden increase of fibre can cause bloating. Read more on how can isabgol be effective for diarrhoea and constipation.

Exercise regularly: In addition to increasing the fibre intake and making dietary changes, leading a physically active life can help in quick recovery from the condition. This is because, regular exercise increases muscle activity in the intestine and reduces stress, as many patients find it difficult to push stools due to being rushed or stressed.

Increase your fluid intake: How often do you drink water? Well, make sure you increase your fluid intake as it aids in bowel movements and helps in the treatment of constipation. Expert recommends that one should drink at least eight glasses of water every day. However, drink more on hot days and when you are exercising. You can even drink soups, fruit juices, coconut water and other fluids to meet your daily intake of fluids. Here are 10 ways you can increase your water intake.

Don’t ignore the urge: Most people dread going to the washroom even when they feel the urge, which is not right. Also, when you visit a restroom, take your time to empty bowels. It is important to give yourself enough time to have a bowel movement without distractions and without feeling rushed. Another important thing to keep in the mind is to make it a habit of going a washroom at the same time every morning as it helps in regularising bowel movement. Also knowing about the causes and symptoms of constipationmight help in treating the condition.

Chronic constipation needs a systematic investigation under the supervision of a health care provider. So consult your doctor to know the right dose of fibre supplements as in most cases, constipation can be successfully treated by making a few lifestyle modifications.

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