*NATURAL WAYS TO TREAT CONSTIPATION* Being constipated does not just mean straining to pass waste, but also having less than 3 bowel movements weekly. Does this sound like you? *WHAT IS CONSTIPATION?* Constipation is clinically defined as having less than 3 bowel movements weekly. This happens when stool moves too slowly through the digestive tract, allowing water to get absorbed.. ..consequently leading to dry stools that are difficult to pass. *WHAT CAUSES CONSTIPATION?* Most times, constipation is a result of our lifestyles, including; - Not eating enough fiber eg fruits, vegetables and legumes - Being constantly dehydrated - Lack of physical activity - Ignoring the urge to use the loo - Changes in normal routine- - Some medications like antacids, and antidepressants - Hormonal changes during pregnancy - Some conditions like hypothyroidism and irritable bowel syndrome *WHAT SYMPTOMS WILL YOU EXPERIENCE?* - Fewer than 3 bowel movements weekly - Straining to have a bowel movement - Hard, dry and lumpy stools - Pain while passing stools - Feeling of incomplete bowel evacuation - Bloating or stomach discomfort NATURAL WAYS TO TREAT CONSTIPATION - Aim for 25-30 grams of fiber daily. You can get this from fruits, vegetables, whole grains and legumes. Fiber adds bulk to stools and help it pass easily through the intestine. - Stay hydrated Drink water through the day. Aim for atleast 8 glasses of water daily, or more if you’re active. - Exercise regularly Regular physical activity helps move food through the digestive system, stimulating digestion. Exercise for 30 minutes daily. - Establish a routine Have a consistent time for bowel movements. It could be early in the morning or after a meal. - Don’t ignore the urge, go to the bathroom immediately you feel like it to avoid build up of hard stool. - Incorporate foods rich in probiotics like yogurt, and fermented foods. They help balance the gut microbiome. - Use laxatives if constipation persist, however don’t use them for a long time. *WHEN TO SEE A DOCTOR* Seek medical care if; - Constipation becomes chronic and lasts several weeks - You experience weightloss - There’s blood in your stool - You experience serious pain or bloating - Laxatives don’t work anymore. Constipation is a risk factor for fecal impaction and hemorrhoids. The sooner you address it, the better. - Eat a lot of fiber - Drink a lot of water.