In most cases, constipation is not caused by an anatomical disorder of the intestinal tract and/or a physical condition. In fact, the clinical picture that commonly causes the condition involves a change in the propulsion of the fecal bolus towards the rectum and anal tract. incorporating specific exercises into your daily routine can be an effective and natural way to relieve constipation
Its most notable characteristics involve fewer than three bowel movements per week and/or significant effort when defecating. When no cause is identified, such as hypothyroidism, other metabolic changes, or use of medications that cause constipation, the problem is called “essential or primary constipation.” This is responsible for approximately 85% or more of cases and usually arises as a result of low consumption of liquids and vegetable fibers, as mentioned.
After all, largely due to the busy lifestyle that people lead today, the trend of consuming processed foods has gained strength, which can aggravate and/or harm fiber consumption.
Other factors associated with this type of constipation include the possible side effects of taking certain medications, the habit of postponing bowel movements and lack of physical exercise, for example.Let’s address this last element in the next topic, okay?
Common Symptoms of Constipation
Constipation can manifest in various ways, making it crucial to recognize its symptoms. The most common sign is infrequent bowel movements, often defined as fewer than three times per week.
Many people experience discomfort or pain during these rare trips to the bathroom. This straining can be frustrating and sometimes disheartening.
Another symptom includes a feeling of incomplete evacuation after a bowel movement. Even when you think you’re done, that nagging sensation may linger.
Bloating and abdominal cramps are also frequent companions of constipation. These sensations can lead to irritability and a general sense of unease.
If you notice hard or lumpy stools, this points directly to constipation as well. It’s important not to ignore these signs; they could indicate more severe issues if they persist over time.
Awareness of your body’s signals is key for managing this common condition effectively.
Lifestyle and Diet Changes to Relieve Constipation
Making simple lifestyle and diet changes can significantly alleviate constipation. Start by increasing your fiber intake. Foods rich in fiber, such as fruits, vegetables, whole grains, and legumes, soften stool and promote regular bowel movements.
Hydration is key. Drinking plenty of water throughout the day helps keep things moving in your digestive system. Aim for at least eight glasses daily to support digestion.
Regular physical activity also plays a vital role. Engaging in activities like walking or yoga stimulates the intestines and encourages movement.
Establishing a routine for bathroom visits can be beneficial too. Train your body to recognize when it’s time to go by setting aside dedicated moments each day.
Limit processed foods high in fat and sugar—they often contribute to sluggish digestion. Instead, opt for wholesome meals that nourish your body while keeping constipation at bay.
Over-the-Counter Medications for Constipation Relief
Over-the-counter medications offer a quick solution for those struggling with constipation. These products come in various forms, including tablets, liquids, and powders.
Laxatives are the most common type of over-the-counter medication. They work by stimulating bowel movements or softening stools. Stimulant laxatives encourage the intestines to contract more forcefully, promoting quicker elimination.
Osmotic agents draw water into the intestines, making stools easier to pass. Brands like polyethylene glycol are popular choices that provide gentle relief without causing cramping.
Fiber supplements can also be beneficial for occasional constipation. They increase stool bulk and promote regularity when taken with adequate fluid intake.
Always read labels carefully before use. It’s essential to follow dosing instructions to avoid potential side effects or dependency on these medications for long-term relief.
What are the benefits of exercise to help with constipation?
Traditionally, studies involving the physiology of physical exercise have focused on the responses and adaptation of the cardiovascular , muscular and respiratory systems.³
The reason? Simple: many of the benefits related to quality of life and health from regular physical activity are due to the relevant impact on the three organic systems mentioned. However, the effects of exercise on constipation are also noteworthy, as there seems to be a very positive effect on the problem.
In this context, the advantages of practicing physical exercises for constipation and the impact of activities on the gastrointestinal tract began to be the subject of investigation by several researchers around the beginning of the 1980s.4
In fact, the interactions between the intestine and the brain have also been gaining attention. Studies have already demonstrated the incidence of gastrointestinal problems linked to emotional stress . In several situations, the manifestation of these symptoms has been attributed to psychogenic conditions, such as stress and anxiety.
Are you still wondering what exactly the advantage of physical exercise is for constipation? Studies have already shown a kind of inverse relationship between physical activity and constipation, revealing a notable improvement in constipation and even a reduction in the use of laxatives in individuals who exercise regularly.4 The evaluation covered the combination of a program of physical exercise practiced regularly and associated with a healthier diet, with fewer ultra-processed foods.4
The likely mechanisms that lead to the benefits of physical exercise for the gastrointestinal tract include:
- increased motility of the colon (large intestine);
- decreased intestinal blood flow;
- compression of the colon by the muscles in the abdominal region;
- increased fiber intake as a result of increased energy expenditure.
What are the main physical exercise options for constipation?
So far, we have seen the importance of adequate hydration, consuming fiber in ideal amounts and, of course, practicing regular physical activities to reduce constipation. But in practice, which physical exercises for constipation work best? We will look at some of them below!
1. Biofeedback therapy
Biofeedback therapy is a physical therapy for bowel movements that involves training and coordinating the pelvic floor and anal sphincter muscles with a small balloon or electric probe . It may be helpful for patients with symptoms and physical examination findings that suggest pelvic floor dysfunction and/or for those in whom conservative therapies have failed.
It is usually performed by a therapist who specializes in biofeedback or a physical therapist who specializes in pelvic health. During the session, the professional places sensors or electrodes on the pelvic floor area to monitor muscle activity. The signals are displayed on a monitor, allowing you to view muscle activity in real time.
The therapist provides instruction on how to relax the pelvic floor muscles when needed and how to coordinate them during bowel movements. Real-time visual feedback helps patients understand how their muscles are responding and learn how to make adjustments to improve pelvic floor function.
2. Walk during lunch time
Among the exercises for constipation, walking during lunchtime is another excellent alternative.6 This is because .it activates the abdominal muscles and promotes intestinal movement, stimulating the transit of food and waste through the gastrointestinal tract.
This low-impact physical activity increases intestinal motility, preventing constipation by facilitating bowel movements and improving the functioning of the digestive system.
As we have seen, regular exercise for constipation can greatly help reduce symptoms by increasing intestinal motility. Therefore, if you suffer from constipation, it is worth seeking medical advice to assess pre-existing causes and possible changes that can be applied to your current lifestyle.
Natural Remedies for Constipation
Natural remedies can offer gentle relief for constipation. Many people find that increasing their fiber intake helps to promote regular bowel movements. Foods rich in fiber include fruits, vegetables, and whole grains.
Another effective remedy is staying well-hydrated. Drinking adequate water throughout the day softens stool and makes it easier to pass.
Physical activity also plays a crucial role in digestive health. Simple exercises like walking or yoga can stimulate intestinal function and relieve discomfort.
Certain herbal teas, such as peppermint or ginger tea, may provide soothing effects on the stomach while aiding digestion.
Probiotics are another option worth exploring. They support gut health by balancing bacteria levels in your digestive tract, promoting overall wellness.
Incorporating these natural methods into your routine might just be the boost your body needs to stay regular and comfortable.
When to Seek Medical Help for Chronic Constipation
Chronic constipation can be uncomfortable and frustrating. If you find yourself struggling with this issue for more than three weeks, it’s time to consider seeking medical help.
Pay attention to any alarming symptoms that accompany your constipation. Severe abdominal pain, blood in your stool, or unexplained weight loss are serious red flags. These signs warrant immediate consultation with a healthcare professional.
If you’ve tried lifestyle changes and over-the-counter remedies without relief, don’t hesitate to reach out for assistance. Persistent issues may indicate an underlying health condition that needs addressing.
Age is also a factor; older adults experiencing sudden changes in bowel habits should consult their doctor promptly. Remember, you don’t have to manage chronic constipation alone—support is available when needed.
Tips for Preventing Constipation
Staying hydrated is key. Aim for at least eight glasses of water daily. Proper hydration keeps your digestive system running smoothly.
Incorporate fiber-rich foods into your meals. Whole grains, fruits, and vegetables can make a significant difference. Fiber adds bulk to stools, making them easier to pass.
Regular physical activity also plays an important role. Simple activities like walking or stretching can stimulate bowel movements and enhance gut health.
Establishing a routine helps too. Try to set specific times each day for bathroom visits. This trains your body and encourages regularity.
Pay attention to your body’s signals. Don’t ignore the urge to go when it arises; delaying can worsen constipation.
Manage stress effectively through relaxation techniques such as meditation or yoga. A calm mind contributes positively to overall digestive health.
In conclusion:
incorporating specific exercises into your daily routine can be an effective and natural way to relieve constipation. Activities such as walking, yoga, and targeted stretches help stimulate bowel movements and promote overall digestive health. Remember to stay hydrated and maintain a balanced diet for optimal results. By combining these exercises with healthy lifestyle choices, you can enhance your well-being and alleviate discomfort. Always consult a healthcare professional if you have persistent issues, as they can provide tailored advice and support.
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