3 simple steps to ease your constipation

Discover simple steps that can help bring much-needed relief to constipation sufferers.

The medical world generally defines constipation as having fewer than three bowel movements a week. Its symptoms can also include hard stools, straining to pass stool and incomplete bowel movements. Moderate-to-severe discomfort, such as cramping, may also be present.

The causes of constipation are varied and not always lifestyle-related. Medical conditions, and even medications, can be contributing factors. Irritable bowel syndrome (IBS) and hypothyroidism often cause constipation, and prescription painkillers such as codeine and hydromorphone can contribute to developing constipation.

Lifestyle-related causes include low-fibre diets, lack of fluids, lack of exercise, excess dairy consumption and abuse of laxatives. Here are some steps you can take to relieve constipation.

Since fibre adds moisture and bulk to stool, making it easier to pass, increasing your fibre intake is often the first recommendation when combating constipation. Excellent sources of fibre include cooked vegetables and whole grains, as well as bran and oatmeal.

Prunes and prune juice are also helpful for encouraging bowel movements. Fluids in general are essential for increasing stool moisture, though caffeinated drinks such as coffee and soft drinks should be avoided as they're dehydrating.

Excess dairy consumption should also be avoided. Chocolate is sometimes reported as a cause of constipation, so this also may require close monitoring.

Too much iron and calcium can lead to hardening of the stool, so if you're taking iron and calcium supplements for medical reasons, you may want to consider reducing them. A well-balanced diet is the way to go: not too high in fat, with plenty of fibre and nutrient-rich foods.

Getting more exercise is another key to easing constipation. Lack of exercise means slower bowel movements and increased absorption of stool moisture into the body, so getting moderate daily exercise is important.

If you're older and immobile from geriatric injury or disease, try getting into a physical therapy program.

If the above methods are giving you unsatisfactory results, several over-the-counter supplements offer further help. Fibre supplements can help form soft bulk and induce contractions in the intestine. You can also find mild laxatives that increase water in the colon and allow for easier bowel movements.

Constipation is a difficult problem for many, but with a few lifestyle changes, you can ease the symptoms and maybe get rid of them altogether. Change your habits one at a time, and after a short while, you'll have a good idea of what works best.