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Dealing with chronic constipation in adults can be quite troublesome, causing various discomforts.
Essentially, there are numerous factors contributing to chronic constipation in adults. These include:
- Disorders causing obstruction in the intestines: Reduced bowel motility, presence of colorectal polyps, irritable bowel syndrome, intestinal blockage due to tumors, etc.
- Issues with the nerves surrounding the intestines: Damage to the nerves controlling intestinal function, Parkinson's disease, spinal cord injury, stroke, etc.
- Disorders or weakness in the pelvic floor muscles.
- Endocrine disorders: Diabetes, thyroid disorders, pregnancy, etc.
- Various risk factors: Advanced age, dehydration, low-fiber diet, sedentary lifestyle, certain medications, eating disorders, etc.
Though not common, in some cases, chronic constipation in adults may be related to psychological issues. Studies indicate a connection between constipation and depression. Therefore, it's crucial to identify the underlying causes for appropriate treatment measures.
2. Consequences of prolonged constipation in adults
Experiencing long-term constipation without appropriate intervention may lead to various uncomfortable or hazardous complications. For instance:
- Anal fissures: Hard or large stools can cause small tears in the anus, resulting in pain and potential bleeding.
- Impacted stool: Chronic constipation can lead to the accumulation of hard stools, causing obstruction in your intestines.
- Rectal prolapse: Straining can cause a portion of the rectum to protrude from the anus.
- Hemorrhoids: Straining during bowel movements can cause swelling of the veins in and around your anus. This is one of the most uncomfortable complications of chronic constipation in adults.
Prolonged constipation in adults may lead to hemorrhoids.
- Diverticular disease: Chronic constipation damages the aging intestines due to excessive effort to pass hard, small stools. This results in the formation of balloon-like pouches (diverticula) in the intestinal wall. These pouches can become inflamed, bleed, or rupture, posing serious risks.
These complications can make bowel movements uncomfortable, and you may avoid them altogether. In such cases, withholding stool can create a vicious cycle exacerbating constipation and its complications. Therefore, effective solutions are needed to alleviate chronic constipation in adults.
3. Secrets to treating chronic constipation in adults
Instead of relying heavily on laxatives or invasive procedures, you can opt for more natural approaches. For chronic constipation, perseverance in treatment is crucial.
3.1. Establishing a Bathroom Routine
For chronic constipation in adults, training yourself to have a bowel movement at the same time each day can be very beneficial. Specifically, in the morning, around 5-7 a.m.
Make it a habit to use the bathroom every morning
That's when your bowel movements are most active. Turn this into a routine every morning for you and your bowels.
3.2. Listen to Your Gut
Don't ignore your body's urges to use the bathroom. Sometimes, stimuli in the bowel will prompt you, and if you ignore them, you might miss the chance to bid farewell to constipation.
Withholding bowel movements is a leading cause of chronic constipation in adults. The longer stool stays in the intestine, the harder and more difficult it becomes to pass. The urge to defecate also increases after meals, so pay attention to your body's signals.
3.3. Maintain a Relaxed State of Mind
Because stress can interfere with the relaxation of the entire body, including the bowels. Therefore, it's crucial to limit stress and keep your mood comfortable.
Reduce stress to alleviate pressure on the intestines
Some digestive experts suggest that patients may not strain properly because they're too rushed and stressed. Therefore, alongside treatment measures, take time to better care for yourself.
3.4. Increase Water Intake
For chronic constipation in adults, drinking plenty of water will have positive effects on stool consistency. Water softens the stool and helps the intestinal surface become smoother. Additionally, it aids fiber in its role within the intestine.
Drink at least 8 glasses of water per day to address hardened stool in the colon. And drink even more on hot days or when exercising. It's better to drink warm water. Furthermore, you can also consume fruit juices, particularly prune and apple juice.
3.5. Increase Fiber in Your Diet
Both soluble and insoluble fiber play a beneficial role in reducing chronic constipation. They draw water into the intestine, making stool softer and nourishing beneficial bacteria.
Add fiber to your meals to improve constipation
Experts suggest that wheat bran is the most effective fiber in alleviating chronic constipation in adults. They increase stool size and promote stool movement through the intestine very effectively. Additionally, some dark green vegetables, beans, whole grains, and fruits are also good sources of beneficial fiber.
3.6. Use Herbal Remedies for Constipation
Herbal remedies are a good and immediate solution for chronic constipation in adults. And they're also very easy to find. You can apply the following methods:
- Drink 1 cup of warm lemon water in the evening before bed and in the morning after waking up.
- Consume 2-3 cups of prune juice or eat dried prunes every day.
- Drink 1-2 cups of roasted black bean water every day.
- Crush black sesame seeds and eat with meals.
- Consume 1 tablespoon of olive oil or coconut oil every day.
These are all readily available, easy to implement, and quite safe ingredients. Be persistent in applying them until the constipation subsides.
3.7. Supplement Digestive Enzymes and Probiotics
Having enough enzymes and probiotics helps the digestive system function more efficiently. This prevents food stagnation, toxin accumulation, and bacterial infection in the intestines. Additionally, enzymes and probiotics help minimize discomfort caused by constipation such as bloating, indigestion, nausea, etc.
Supplementing probiotics and digestive enzymes to improve intestinal function
Supplementing products containing digestive enzymes and probiotics is an effective treatment for chronic constipation in adults. You can supplement them by consuming yogurt, fermented foods, or using supplements.
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