constipation
Constipation is a major problem towards which poor diet, sedentary lifestyles, dehydration and poor toileting position can all contribute. Millions of people suffer with constipation each year, many of whom visit their G.P. with extreme cases requiring hospital treatment. However, the need for such medical intervention could be prevented with a few key lifestyle changes.
Why is constipation a problem? As well as being uncomfortable, constipation can cause piles (haemarrhoids) which might bleed and contribute to issues such as anaemia. It can contribute to a weakened pelvic floor or even pelvic organ prolapse in extreme cases. Constipation can also irritate the bladder, cause low back pain and abdominal discomfort.
Very often the problem of constipation can be significantly improved with diet and exercise. Some foods might ‘bung you up’ whilst others could help you 'go'! We are all different, so it is important to keep a track of your bowel habits and what you think changes them.
Common foods that can cause constipation are:
Foods that help to aid the gut are:
Drinking enough water or non-irritating fluids is also essential to prevent constipation. If you don’t have any bladder problems, but do suffer with constipation, drinking 2-3 litres of fluid per day will help your bowels to work well. Remember that if the weather is hot or you are exercising you will need to increase your fluid intake accordingly.
Using a small foot-stool or the ‘Squatty Potty’ will change your ano-rectal angle to become more vertical. This can immediately help you to open your bowels without straining. More information (and an amusing advert) can be found on the Squatty Potty website.
Get moving! Is it essential to be upright and active to help your gut to work. You don’t need to join a gym or commit to an exercise class, just 30 minutes of brisk walking per day can work wonders. If you work in an office then opt to take the stairs each time or try to get out at lunch-time for a walk. Small, daily changes can make a big difference over-all.
Why is constipation a problem? As well as being uncomfortable, constipation can cause piles (haemarrhoids) which might bleed and contribute to issues such as anaemia. It can contribute to a weakened pelvic floor or even pelvic organ prolapse in extreme cases. Constipation can also irritate the bladder, cause low back pain and abdominal discomfort.
Very often the problem of constipation can be significantly improved with diet and exercise. Some foods might ‘bung you up’ whilst others could help you 'go'! We are all different, so it is important to keep a track of your bowel habits and what you think changes them.
Common foods that can cause constipation are:
- Bananas
- White bread
- White pasta
- White pizza/dough products
- Eggs
Foods that help to aid the gut are:
- Prunes (dried are best) 4 per day
- Apricots (dried) 4 per day
- Ground linseeds (start with 1-2 tablespoons per day)
- Brown pasta/bread
- Fruit and veg
- Foods that contain a lot of water such as cucumber, celery, salads
Drinking enough water or non-irritating fluids is also essential to prevent constipation. If you don’t have any bladder problems, but do suffer with constipation, drinking 2-3 litres of fluid per day will help your bowels to work well. Remember that if the weather is hot or you are exercising you will need to increase your fluid intake accordingly.
Using a small foot-stool or the ‘Squatty Potty’ will change your ano-rectal angle to become more vertical. This can immediately help you to open your bowels without straining. More information (and an amusing advert) can be found on the Squatty Potty website.
Get moving! Is it essential to be upright and active to help your gut to work. You don’t need to join a gym or commit to an exercise class, just 30 minutes of brisk walking per day can work wonders. If you work in an office then opt to take the stairs each time or try to get out at lunch-time for a walk. Small, daily changes can make a big difference over-all.