It’s a problem that affects millions of people that can be really debilitating, and it’s one of the most common reasons people see their GP.
I’m talking about constipation, a topic we don’t talk about enough, although it can have a big impact on our health and quality of life.
Every day in England, more than 200 people are admitted to hospital for treatment for constipation. Even in milder cases it can cause swelling, worsen acid reflux and contribute to low mood.
There is no doubt that many people are shy about these issues. But there is no need to suffer in silence.
In fact, there is good quality evidence that shows that with a few changes in diet and lifestyle, most people can overcome their constipation problem.
It’s a problem that affects millions of people that can be really debilitating, and it’s one of the most common reasons people see their GP. I’m talking about constipation, a topic we don’t talk about enough, although it can have a huge impact on our health and quality of life.
But the truth is that there is no single approach, it is about finding the culprit of constipation.
First, the word “constipation” can mean different things to different people.
For some, it’s about how often they poop, while others associate it with exertion, not emptying their intestines completely, or the consistency of their poop. All of these descriptions are valid.
There are three main types of constipation. The first, known as slow-moving constipation, is when a poop takes a long time to move through the large intestine. This slow movement means that there is more time for the water to be absorbed, resulting in hard, dry stools.
With the second type, known as evacuation disorder, things move at a normal speed through the large intestine, but something goes wrong with the final “push,” resulting in constipation.
This may be due to more mechanical problems, such as the weakness of the pelvic floor muscles, where things move but not in a coordinated manner. This may be the result of problematic bathing habits during childhood (such as retention for long periods) or due to physical or structural problems, such as a collapse of the intestinal wall in the vagina (known as rectocele). If you suspect the latter, talk to your GP.
The third type is related to irritable bowel syndrome (IBS). For some people, managing constipation can improve their other IBS symptoms, including bowel pain and bloating.
Every day in England, more than 200 people are admitted to hospital for treatment for constipation. Even in milder cases it can cause swelling, worsen acid reflux and contribute to low mood.
Here are some strategies to keep in mind when it comes to constipation:
Do you move your body regularly? Doing so also helps activate the intestinal muscles.
To get “things” moving, it’s best to try low-intensity exercise (like a block walk) in the morning, especially after breakfast. And breakfast itself can help wake up the gut if it contains carbs and fats, such as a small bowl of porridge with whole natural yogurt or mixed seeds.
Do you drink two liters of fluid a day? Mostly, water is better, but enjoying a coffee (or tea) in the morning can also help activate the intestines, in particular, something called “mass movement,” which is essentially the final “kick.” that makes poop. If caffeine disagrees with you, decaffeinated coffee can also help.
Do you receive 30 g of fiber a day? This is easier than you think: you only need two pieces of fruit, five servings of vegetables, three servings of whole grains (such as oats, quinoa, or barley; a “serving” is about a handful, or half a cup if you’re cooked) and one to two servings of nuts, seeds or legumes a day.
There are good quality clinical trials that support, in particular, plums, kiwi, and psyllium husk (available at health food stores).
Try 50 g of prunes or a kiwi a day for a week. If well tolerated, double the amount and continue for three weeks.
Or try the psyllium husk: start with half a tablespoon a day and see how things go (mix with water at a rate of 150 ml of liquid per tablespoon; it forms a thick gel, so it combines best with porridge or hot soup) .
If your gut is very sensitive, start with one teaspoon a day and gradually increase. Increase it to three tablespoons a day if tolerated. If there is no improvement after a month, Dad.
Have you tried getting an intestinal massage? This may sound strange, but if you think our gut is lined with muscle, it makes sense to massage it, particularly the large intestine, where things can get a little slow and trap gases, it can help calm the intestinal symptoms.
This strategy is supported by a trial conducted by Umea University in Sweden, published in the International Journal of Nursing Studies in 2009. The study showed that daily bowel massage for eight weeks was an effective addition to laxatives.
In fact, research found that compared to the laxative-only group, those who also practiced bowel massage saw a significant improvement in abdominal pain and bowel movements.
It has worked wonders for many of my constipated clients, helping them quit laxatives. The best thing about this type of massage is that it is free; you can do it easily (it is better to do it daily and with massage oil) by following the simple steps described here (see the box on the left).
If you are pregnant or have a history of inflammatory bowel disease, recent abdominal scarring, or abdominal surgery, spine problems, or a history of colon cancer, discuss abdominal massage with your GP before attempting.
NOTE: Consult your GP if there is blood in your stools, unwanted weight loss, your iron levels are low, if you also have a fever, a family history of cervical or colon cancer, or ongoing constipation, or other intestinal symptoms, especially if “you are over 50.
Have you tried getting an intestinal massage? This may sound strange, but if you think our gut is lined with muscle, it makes sense that massaging it, particularly the large intestine, where things can get a little slow and catch gas, can help soothe the symptoms. intestinal.
Did you know?
Have you heard that eating often will increase your metabolism? While it is true that digestion slightly increases metabolism, it is not enough to override other factors such as food size. Instead, to increase metabolism, it nourishes intestinal microbes with many plant foods; this can also help regulate appetite hormones.
Try this: Beet, lentil and goat cheese salad
This winning flavor combination will give you a whopping 14g of fiber per serving, which is almost half of your daily fiber needs, so it’s also great for moving “things”.
Services 4
- 500 g of cooked Puy lentils
- 4 cooked beets, sliced
- 20 halves of sun-dried tomato, preserved in oil, chopped
- 60 g of hazelnuts
- 60 g of green leaves to choose from (eg spinach, arugula)
- 160 g of goat cheese
To dress
- 2 tablespoons balsamic vinegar
- 1 teaspoon honey
- 2 tablespoons extra virgin olive oil
Add the lentils, beets and sun-dried tomatoes to a bowl. Beat the dressing ingredients, pour in the salad and marinate for at least five minutes. Preheat oven to 180c / 160c fan / gas mark 4.
Place the hazelnuts on a baking tray and cook for five minutes or until golden.
Let it cool and then cut it roughly. Place the green leaves on a plate, followed by the marinated mixture. Crumble the goat cheese on top, add the hazelnuts and toss the salad before serving.
Email drmegan@dailymail.co.uk or write to Good Health, Daily Mail, 2 Derry Street, London W8 5TT; include contact details. Dr. Megan Rossi cannot enter into personal correspondence.
Answers should be taken in a general context; Always consult your GP with any health issues.