How To Prevent Constipation

Constipation commonly results due to bad eating habits and not taking the required amount of fiber and water. Its causes can also be disorders associated with the colon and the rectum, many of which can be prevented by maintaining a healthy lifestyle.

Increase Fiber Intake

An increase in fiber intake makes stool bulkier and softer. The colon can then easily push and expel the stool from the body. Fiber is of two types: soluble and insoluble. Insoluble fiber or roughage is required to prevent constipation. Sources of insoluble fiber are vegetables and fruits, especially spinach, carrots, papaya and guava. Flax seeds are also a rich source of dietary fiber.

Take More Water

Water is the main source of transport within the body. It is important for the secretion of mucus from the intestines, which keeps them well lubricated. This means easy passage of the contents. It also helps in the formation of soft stools. Fiber is not effective without water. Consumption of fiber alone can result in colon blockage.

Be Physically Active

The importance of exercise can never be overstated. Routine physical exercise apart from building strength and endurance, maintains the metabolism of the body. A healthy metabolism prevents the onset of many disorders. Physical activity also improves the motility in the colon by making digestion faster.

Abstain From Alcohol

Alcohol consumption is associated with several problems of the gut including cancer. It erodes the lining of the intestines and dehydrates the body. This causes painful movement of digested food through the colon and the stool gets harder due to the lack of water. This stool can be very painful to pass. Constant erosion of the colon membrane leads to mutation of the cells and growth of tumors, which can block the colon space making movement of stool difficult. As a result toxin build up takes place in the body which can sometimes be fatal.

Prevent Colon Blockage

Colon blockage is one of the main causes of constipation. To prevent blockage, regular colon cleansing is important. Colon cleansing products can be taken after consultation with a dietician. Regular excretion also prevents blockage. For many people, controlling the urge to pass stool becomes a habit. This affects the muscles and nerve endings near the anal sphincter – the opening of the anus. Damage to the nerve endings can cause loss of sensation, loss of control of the sphincter and fetal incontinence.

Get Adequate Sleep

Lack of sleep makes the body susceptible to many problems. It lowers the immunity and destroys metabolic activity. Sleep also aids digestion and improves hormonal production. Inadequate sleep can lead to the buildup of stress which takes a toll on all the organs and functions of the body.

Understand and Minimize the Risk of Colon Related Diseases

The cause for many problems is not clearly understood. However, there are risk factors associated with these problems, which can be minimized. For instance smoking and alcohol consumption greatly increases the risk of colon cancer. Irritable bowel syndrome can be prevented with a balanced diet and regular excretion of wastes.

Constipation should not be ignored if it lasts longer than normal as it could indicate a serious underlying condition.