Are you struggling to combat constipation regularly? Chronic constipation is defined as infrequent bowel movements spanning several weeks. According to WebMD, the issue affects 15-20% of the US population and has serious complications ranging from severe fatigue and nausea to hemorrhoids, rectal prolapse, anal fissures, etc.
The condition can worsen if left unaddressed and require medications and surgical intervention. However, lifestyle modifications and basic adjustments in diet can help manage the problem and prevent it from getting severe.
Morning Routine to Combat Constipation
This article elaborates on chronic constipation, its symptoms, and its causes. More importantly, it outlines a practical morning routine you can adopt to combat constipation effectively.
What is Constipation?
Constipation implies infrequent (less than three times a week) and strained bowel movements caused by digestive problems, poor diet, stress, and physical inactivity.
Apart from stress and lack of exercise, the following are some of the other causes of constipation are:
- Change in routine
- Old age
- Pain medication
- Negative antibiotics effect
- Underlying health problems like stroke, intestinal obstruction, an underactive thyroid, etc.
The condition can lead to the following common complications:
- Rectal bleeding
- High-grade fever
- Unhealthy weight loss
- Chronic fatigue
- Irritable bowel syndrome
Previously regarded as ‘the mother of all diseases,’ constipation is a severe and painful condition associated with a higher incidence of colorectal cancer. Therefore, lifestyle changes are crucial for managing symptoms and preventing the disease altogether.
What Can Help With Constipation?
Here’s a list of things that can help ease constipation symptoms:
Dietary fiber comes in two forms; soluble and insoluble. The soluble fiber helps in the efficient absorption of nutrients from food. On the other hand, the insoluble fiber draws water into the rectum, making it easy to pass stool.
Lack of fiber in the diet is one of the most common causes of constipation. Consuming fiber-rich food or administering fiber supplements can ease the issue. They also tend to reduce cholesterol and stimulate essential gut bacteria’ growth, helping digestion.
Some of the commonly prescribed fiber supplements are:
- Benefiber original
Exercise accelerates digestion. Allowing the food to pass through the large intestine quickly keeps water absorption in check. This eases constipation.
High Water Intake:
Ensuring high water intake is crucial to preventing constipation. Doctors recommend drinking at least eight glasses of water to keep dehydration and constipation at bay.
A study suggests that irregular eating times commonly cause occasional constipation. Regularly eating, with the last meal being a few hours before bedtime, can prevent constipation.
Low Levels of Stress:
Stress is one of the primary causes of acute and chronic constipation. It triggers the release of corticotropin-releasing factor (CRF), which reduces ileal contractility and, thus, induces constipation.
Morning Routine To Combat Constipation
Now that we know some factors that influence bowel movements, here’s how you can incorporate all of them into your morning routine:
Drink a glass of water immediately after waking up. This stimulates the release of toxins that induce bowel movements and improve digestion. Moreover, an early morning glass of water also reduces cravings, making it easy to cut down on junk food and preventing constipation.
Eating a nutritious, fiber-rich breakfast is a great way to kickstart your day. You can include a range of fiber-containing foods in your breakfast, such as whole-grain toast, oatmeal, almonds, granola, etc.
Fruits are one of the best things to combat constipation. They contain fructose and essential fibers that improve digestion. Moreover, fruits also contain high water content, which eases constipation.
As we have established, exercise and adequate physical activity are imperative for digestion. Therefore, to prevent constipation, you must include a brief exercise session in your morning routine. Running, jogging, brisk walking, swimming, aerobics, and cardio ease constipation symptoms.
Caffeine acts as a laxative by speeding up digestion and stimulating bowel movements. Adding a cup of black tea, black coffee, or green tea can help prevent constipation.
Laxatives are medicines that induce bowel movements and are specifically used to treat constipation. Patients with chronic constipation can consult their doctors to see if an early morning dose of laxative works.
Start Your Morning Routine to Combat Constipation
This article gives a comprehensive overview of constipation, its symptoms, side effects, and prevention. It also highlights a practical and healthy morning routine that effectively treats constipation.
Apart from underlying medical conditions and digestive problems, constipation is primarily caused by poor diet, high levels of stress, and lack of exercise. Therefore, essential lifestyle modifications are sufficient to treat and prevent the issue in most cases.
Eating a nutritious, fiber-rich breakfast, a few minutes of exercise, and regular meals are morning habits that help combat the problem. In severe conditions, patients can also administer laxatives and supplements after consulting with their doctors,