I Have Chronic Constipation... Now What?

Constipation is not a very popular topic of everyday conversation.  For this precise reason, many people suffering from constipation tend to suffer alone.  They don't realize that the condition they're experiencing is actually shared by millions of others.  Therefore, it's difficult to compare notes about what works and what doesn't when it comes to alleviating this condition.  Often, those with chronic constipation are left feeling confused and may not know what the best next step is.

To fully understand what constipation is, you first have to decide what normal bowel movement frequency is.  Usually the first number that comes to most people's minds is once a day.  Actually, bowel movement frequency can range from three times a day to three times a week.  According to a survey conducted in the United States and the United Kingdom, 98% of people experience bowel movements three or more times a week.

Since the majority of people experience bowel movements at this rate or greater, constipation is normally defined as having fewer than three bowel movements in a week, especially when hard stools are being passed, and the bowel movement is accompanied by straining.  Almost everyone has experienced occasional constipation.  However, if constipation is experienced for 12 months or more, it is referred to as chronic constipation.

Chronic constipation is a symptom, not a disease.  It is experienced by one out of every ten people.  It is more common in women, the elderly, and those who are physically inactive.  Chronic constipation can result from a number of factors like diet, lifestyle and disease.  It's often connected with a lack of fiber in your diet or an insufficient amount of fluids.  Chronic constipation can also signal more serious illnesses like diabetes, colon cancer and irritable bowel syndrome (IBS).  It is also been seen as a side effect of some medications.

Chronic constipation results in more than 2.5 million physician visits a year.  If you are experiencing chronic constipation, a visit to your physician would certainly be in order.  He'll start by taking a detailed history, attempting to determine the duration of your constipation and the difficulty you have with bowel movements.  Your doctor will also examine your risk factors for possibly related diseases.  More than likely they will conduct a blood test and a physical examination.

If you're not quite ready to go to the doctor yet, here are some self-help measures you can try for your chronic constipation:

Improve your diet.  Do as much as you can to add high-quality fiber to your diet. You should be getting at least 30 grams of fiber each and every day.  Most Americans normally eat about five to 25 grams of fiber a day. Eat lots of raw fruits and vegetables, and make sure any breads or cereals are made from whole grains.  Avoid sugar and processed foods.  Make sure you get plenty of water.  "Plenty" means six to eight 8-ounce glasses of water a day.

Exercise and lose weight.  Your chronic constipation could result from inactivity and a higher-than-normal weight.  Start out by walking a little bit every day, and then you can step up to more strenuous activities.

Establish a regular pattern of bowel movements.  There is a mental element to all of this, and it will be easier if you plan to do your bowel movements at the same time every day.

Reduce your stress levels.  Chronic constipation can be made worse by high stress.  Try relaxation techniques, yoga or meditation to reduce your stress levels and relax your entire body.

Try a colon cleanse.  It's possible that your colon could be a somewhat obstructed by the accumulation of old fecal matter.  An oxygen-based or herbal colon cleanse can help you get off to a good start with a clean and healthy bowel.

Avoid becoming dependent on laxatives.  The abuse or overuse of laxatives can actually damage the nerves in your colon and can lead to a worsening of your chronic constipation.

Finally, don't let embarrassment about your situation keep you from seeking help.  Chronic constipation could possibly be a sign of a serious illness or other condition.  Chances are, your ability to eliminate waste will improve with a few dietary and lifestyle changes.  But it's always a good idea to be sure.