5 Tips To Live Better With Chronic Constipation

Chronic constipation affects the body’s ability to pass stool. Because of this, it also causes inflammation and pain. Discover 5 tips to cope.

Chronic constipation is a condition characterized by difficulty having regular bowel movements for several days or weeks. Although many people suffer constipation occasionally, some suffer it severely, experiencing inflammation and pain.

Your treatment may include the administration of synthetic laxatives or certain medications. However, this can vary depending on its basic cause and the current health of the person. What other measures help control chronic constipation?

Lifestyle changes also play a very important role in treating this condition. Therefore, this time we want to share 6 tips that can help control it. Do not miss it!

Tips to live better if you have chronic constipation

Chronic constipation can be the consequence of conditions such as irritable bowel syndrome, Parkinson’s disease, or diabetes. However, most cases have to do with a diet low in fiber and a sedentary lifestyle.

Therefore, as a first measure, it is recommended to improve daily habits, especially in terms of diet. The goal is to speed up the transit of stool through the intestines to restore bowel movements. If this doesn’t work, your doctor may suggest other treatments.

1. Do physical exercise

Regular physical exercise is one of the habits that help improve intestinal activity to control chronic constipation. Its practice increases the muscular activity of the intestines and favors the elimination of retained waste.

On the other hand, this activity has positive effects on stress control and sleep problems. In addition, it improves cardiovascular health and, in general, promotes physical and mental well-being. All you need to do is spend 20-30 minutes a day to reap its benefits.

2. Manage stress

Although many ignore it, being exposed to stressful situations can make chronic constipation symptoms worse. Thus, to improve the quality of life in the face of this condition, it is essential to adopt strategies to manage this problem well.

Fortunately, today there are several therapies that help alleviate your symptoms in a matter of minutes. L to meditation, yoga and breathing exercises are some of the most popular. Massages and aromatherapy sessions are also beneficial.

3. Increase water consumption

Low consumption of water and healthy fluids can affect bowel movement. In fact, many of the cases of prolonged constipation are due to dehydration of the body. Therefore, it is essential to ensure adequate water intake throughout the day (between 6 and 8 glasses, approximately).

It is essential to bear in mind that fluid needs vary depending on age, current health status and habits. Then, its consumption should be increased, for example, when suffering from certain diseases or practicing sports activities.

4. Establish a routine

Frequent changes in lifestyle can have a negative impact on bowel movements. Eating at the wrong time, not getting enough sleep or resisting the urge to go to the bathroom can alter the body’s natural rhythms.

Therefore, it is advisable to establish a good routine to contribute to the treatment of chronic constipation. This, in turn, decreases stress and other emotional outbursts that make this condition worse. Some tips for establishing a routine are:

• Maintain a fixed schedule to eat the main meals.
• Schedule an uninterrupted time to use the bathroom.
• Never ignore the need to evacuate.

• Establish a fixed sleep schedule and try to sleep 8 hours a day.
• Drink a glass of water on an empty stomach.

5. Consume more dietary fiber

One of the most effective ways to deal with chronic constipation is by increasing your intake of dietary fiber in your regular diet. This nutrient, among other things, helps prolong the feeling of satiety and favors the regulation of the intestinal microbiota.

Although it is available in supplements, the best way to obtain it is by increasing your intake of certain foods that contain it. Of course, it should not be taken in exaggerated amounts, because this is also counterproductive. You can find it in:

• Whole grain bran
• Nuts and seeds
• Fruits, such as berries, apples, oranges, bananas, pears, raisins, figs, and plums

• Vegetables, such as broccoli, spinach, sweet potatoes, carrots, squash, avocado, and peas
• Vegetables
• Oatmeal

Note: fruits should be eaten whole to get the most of their fiber. When they are prepared in juices they lose a large part of this property.

Do you have abdominal swelling? Do you have difficulty having regular bowel movements? If you experience the symptoms of chronic constipation, feel free to try the above. If you do not feel improvement in a few days, consult your doctor or pharmacist for guidance.