We test one home remedy after another to tackle the problem mentioned in the title, without much conviction, and hesitantly reach for medication. It is time to say STOP—to shame and constipation!
Diagnose yourself
Constipation affects the entire population—regardless of age or sex, although women suffer from it twice as often as men. Acute constipation occurs as a result of sudden changes—for example, at work or while travelling, whether on business or holiday, as well as unfavourable dietary changes, emotional or hormonal fluctuations (e.g. just before menstruation), and in situations involving anxiety and fear. This type of constipation usually resolves on its own after a few days. However, if it does not, it is worth supporting your body in dealing with the problem by taking laxatives—preferably those with a gentle effect: effective but not drastic. The second, decidedly more troublesome and harder-to-treat type is chronic constipation. We speak of chronic constipation when there is a recurring or persistent problem with bowel movements (we pass stool once every few or even several days; it is hard and compact, bowel movements are painful and require greater straining, and we may also often feel that the bowel has not been completely emptied), directly caused by improperly functioning intestines. There may be several reasons for this: a poor diet, an inactive lifestyle, constant stress or the side effects of medication.
Change this and that
Let us say STOP to constipation and change our lives for the better—modify our diet, start exercising regularly and… take it easy. As a good and healthy first step, let us properly hydrate our bodies (the absolute minimum is 1.2 litres of water or other beverages, although water is the most sensible choice)—some of the water that is not used to hydrate the body will reach the intestines, soften the stool and increase its bulk, making it considerably easier to pass. The second important step is changing our diet—eating rationally, limiting the amount of sugar we consume, choosing healthy food and products high in fibre (including wholemeal bread and brown rice, legumes, nuts, vegetables and fruit) should gradually restore balance to the body and help solve the problem of recurring constipation. We drink plenty of water and eat healthily? There is nothing left to do but… start moving. Regular exercise in any form is a huge and important step towards a life free from constipation. We can swim, cycle, run or buy a membership at a fitness club. The minimum amount of physical activity can be expressed by the formula 3 × 30: exercise at least three times a week for 30 minutes. If nothing prevents us, let us modify this formula: perhaps 3 × 45 or 5 × 30? It is all in our hands, legs and… minds! Exercising is also a good way to deal with everyday stress and release anxiety and tension.
Fight effectively
It may take several days or weeks before we see the first effects of the changes we have introduced into our lives. To avoid losing our motivation and enthusiasm for a healthy diet and regular physical activity, let us overcome our embarrassment, visit a pharmacy and talk to a pharmacist, or consult our doctor. There are numerous medicines and supplements that can quickly and gently deal with constipation. A medicine for constipation is an excellent solution for the transition period: we have already changed our lifestyle, but our body still cannot cope with recurring constipation. More information and effective professional advice on dealing with constipation can be found here: www.stopzaparciom.pl.