HEALTHY LIVING Fix Your. . . Constipation
WHY YOU ARE CONSTIPATED Your diet. Diets low in fiber
and high in processed and ultra- processed foods — those ready-to- eat or ready-to-heat foods — are a cause of constipation, which is generally defined as three or fewer bowel movements a week and hard stools. Fiber helps foods move through the digestive system and makes stools larger and softer. Age. Metabolism slows with
aging, and muscles along the digestive track don’t contract as strongly, slowing the passage of waste material. Inactivity. A sedentary lifestyle
increases the risk for constipation. Medications. The list of
medications that can cause constipation is long and includes narcotics (codeine, oxycodone); NSAIDs like ibuprofen (Advil) and naproxen (Aleve); antidepressants, including selective serotonin reuptake inhibitors (Prozac) or tricyclic antidepressants (Elavil); blood pressure medicines including calcium channel blockers (Procardia) and beta blockers (Tenormin); antacids that contain calcium or aluminum (Tums); allergy meds, such as antihistamines (Benadryl); and iron pills. Medical conditions. Irritable
bowel syndrome, pregnancy, and
neurological disorders such as Parkinson’s disease can all cause constipation.
WHAT TO DO Get more exercise. Exercise lowers
the time it takes for food to move through the digestive tract, and also stimulates the contractions of muscles in your intestines, allowing waste material to move through quickly. Running, swimming, jogging, or just walking can help ease constipation. Change your diet. Eat more whole
foods — fruits, vegetables, and whole grains — and fewer processed foods. Prunes and bran cereal are especially helpful. Keep a food diary. A food diary
will help you pinpoint specific foods, such as dairy, that may constipate you. Try yoga. Research found that
yoga eased both constipation and diarrhea associated with irritable bowel syndrome (IBS). Take supplemental fiber. Over-
the-counter fiber products, like Metamucil, can boost your fiber intake. Use mild stool softeners or
laxatives. You can try over-the- counter products such as milk of magnesia, but never use them for more than two weeks without the consent of your doctor. Senna is
Can Probiotics Ease Your Constipation? C
onstipation, which affects approximately 14% of adults, is responsible for about 3.2 million medical visits each year. Although
over-the-counter remedies such as laxatives can be effective, about half of users report they are unhappy with the results. To determine if probiotics, the helpful bacteria found in cultured foods such as yogurt and sauerkraut, could treat constipation, researchers at King’s College London analyzed 14 clinical trials that included participants with constipation assigned to take either a probiotic or a placebo. On average, probiotics increased the number of weekly bowel movements by 1.3 and helped soften stools. Probiotics containing Bifidobacterium, found in yogurt and kefir, appeared to be the most effective.
88 NEWSMAX MAXLIFE | APRIL 2022
a natural herbal laxative that is available in both oral and rectal forms. Drink more water. Experts advise
adding two to four extra glasses of water a day to the recommended eight eight-ounce glasses. Some studies show that sipping warm lemon water in the morning may stimulate your colon. Take magnesium. Magnesium supplements increase the amount of water in the intestines, which can help ease constipation. The maximum dose is 2,000 milligrams daily. Enjoy a cup of coffee. Coffee is a
natural stimulant that can help the muscles in your colon contract as well as help loosen stools. Don’t ignore the urge. Go to the
bathroom as soon as you feel the need to go.
WHEN ALL ELSE FAILS If your constipation problems persist for more than two weeks despite your best efforts, see your doctor, who can order tests to find the cause. These may include blood and urine tests to spot anemia, diabetes, or signs of cancer; imaging tests (CT or MRI); or a colonoscopy. Notify your doctor immediately if you have blood in your stool, have severe pain with bowel movements, or you’re losing weight without trying.
Sources: Cleveland Clinic;
WebMD.com;
MedicalNewsToday.com;
healthline.com;
umich.edu;
medicinenet.com;
Harvard.edu;
nih.gov
WOMAN/BYMURATDENIZ©ISTOCK
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