Lifestyle Habits
Your lifestyle plays a significant role in digestion. Here are some habits that can help relieve or prevent constipation:
- Exercise Regularly: Physical activity stimulates the muscles in the intestines, which helps move stool through the digestive tract. Try incorporating activities like walking, jogging, or yoga into your daily routine to keep things moving smoothly.
- Establish a Routine: Setting a regular bathroom schedule can be helpful. Many people find that giving themselves time to sit on the toilet at the same time each day—often after a meal—can encourage regular bowel movements.
Avoid Holding It: Ignoring the urge to go to the bathroom can lead to constipation. If you feel the need to go, make it a priority to find a restroom.
Over-the-Counter and Prescription Treatments
When lifestyle changes aren’t enough, over-the-counter (OTC) treatments may help:
- Laxatives: OTC laxatives, such as fiber supplements, stool softeners, and stimulant laxatives, can be effective short-term solutions. Fiber supplements like psyllium work by adding bulk to the stool. Stool softeners, on the other hand, help add moisture, while stimulant laxatives encourage intestinal contractions. Be cautious with prolonged use, as overuse can lead to dependency.
- Prescription Medications: For chronic constipation, doctors may prescribe medications such as lubiprostone or linaclotide, which increase water secretion in the intestines. Consult with a doctor to find the best option for your needs and to avoid possible side effects.
Alternative Therapies
For those seeking non-traditional options, biofeedback therapy is one alternative. This therapy helps people learn to control their pelvic floor muscles, which can improve bowel movement effectiveness. Probiotics, which are beneficial bacteria, may also help regulate digestion. Foods or supplements containing probiotics, like yogurt or kefir, can promote a healthy balance in gut bacteria.
Source: NIDDK| Image: Midjourney
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