Making exercise a social activity, finding ways to relieve stress, and bringing food to social gatherings are some of the tips to help improve your quality of life if you have chronic constipation.
Constipation is when you experience hard, lumpy stools or have three or fewer bowel movements per week. Often, you might find yourself straining to pass stool.
In many cases, constipation is an acute condition that may last a few days to several weeks. But sometimes, constipation is a long-term condition known as chronic constipation.
Chronic constipation may impact your daily activities and your quality of life. Some
Keep reading to learn more about ways to help manage chronic constipation and improve your quality of life.
Regular exercise may play an important role in managing symptoms of chronic constipation and prevention. Exercise may help improve blood circulation and muscle activity in your intestines, which could normalize bowel activity.
Exercise is also linked with reducing stress and feelings of anxiety, which may contribute to improving quality of life.
If exercise isn’t part of your weekly routine, the British Heart Foundation recommends making it a social activity. This may provide you with a sense of community, enjoyment, and accountability — all of which may improve your quality of life and help you manage chronic constipation.
Consider doing a group-based activity with people you know or as a way of meeting others. This may include joining an exercise class, a local sports league, or a walking, running, or hiking club.
You can also consider creating a walking club at work to help keep you moving during the day. Gather a group of co-workers to go on a 20-minute walk during your lunch break. You can also create a walking challenge.
Constipation is most often associated with your diet, such as not getting enough fiber.
Fiber plays a key role in managing chronic constipation because it can help soften and bulk stools so they pass more easily and promote bowel regularity.
The
It may be difficult to stick to a high fiber diet when you’re surrounded by all of the pizza, fried foods, and snacks often served at social events.
Consider bringing your own high fiber snacks and side dishes to parties to help balance your meals. These may include nuts, seeds, grains, fresh fruits, baked potatoes, and side salads. If you’re attending a barbeque, you can bring veggies to throw on the grill, along with a package of whole grain buns.
If you can’t bring your own food, consider taking a fiber supplement to help you reach your daily target.
Water is essential for promoting regular bowel movements. Research suggests that increasing fluid intake is a first-line treatment for constipation, especially since dehydration is a common cause of chronic constipation.
According to the
Carrying a reusable water bottle with you could help you drink more water wherever you are. The bottle may also help remind you to drink more water.
Stress is another commonly reported cause of constipation. The
- getting regular exercise
- sleeping for 7 to 9 hours each night
- practicing yoga, meditation, and deep breathing
- writing in a journal
- connecting with friends, family, or people online
- doing activities you enjoy
- spending time outside
- eating a balanced diet of fruits, vegetables, whole grains, lean proteins, and low fat dairy
- limiting alcohol to two drinks for men and one drink for women daily
- speaking with a therapist
Some people with chronic constipation may become more socially isolated and withdraw from friends and other social connections. Sometimes, this is due to feelings of embarrassment.
Try speaking with a few close friends and family members about your symptoms. It may be difficult for them to understand at first that your symptoms can’t just be fixed with over-the-counter laxatives, but eventually, they will learn to empathize with your situation.
Establishing open lines of communication can help you develop positive, supportive relationships. This could also make you feel more comfortable attending social events and bringing your own food.
Support for people living with chronic constipation
If you’re finding it difficult to speak with friends and family members about chronic constipation, several online and in-person groups may help.
The International Foundation for Gastrointestinal Disorders has a list of organizations and communities that could provide support and help you connect with others who have chronic constipation.
Constantly changing your lifestyle habits may impact your circadian rhythm, which is your body’s natural clock. This could affect your body’s ability to have regular bowel movements and lead to constipation.
Establishing a routine may help you maintain your circadian rhythm and promote bowel regularity. Here are some tips for establishing a routine:
- Eat your meals around the same time every day.
- Go to sleep at the same time every night, and wake up at the same time each day.
- Schedule uninterrupted time each day to use the bathroom, preferably right after breakfast each morning. And don’t ever ignore the urge to have a bowel movement.
- Drink a glass of water right after you wake up.
Chronic constipation may affect your daily activities, but some tips can help you manage symptoms and improve your quality of life.
Consider exercising with friends, sticking to a daily routine, and planning your high fiber meals, along with finding ways to reduce stress.
If these don’t tips don’t help, speak with a healthcare professional. They could help modify your current treatment plan and recommend alternative lifestyle changes.