Constipation relief: simple tips to get things moving

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Do you pass less than three stools per week? You might be constipated. While even children can suffer from the tough condition as regard to passing stool, it is mostly common among adults.

Medical experts define constipation as infrequent, difficult, or painful bowel movements with dry stools.

Dr. Musa Nsubuga from Save and Serve Healthcare in Ndeeba says factors such as an imbalanced diet, dehydration, stress, lack of exercise, and some medical conditions can cause constipation.

He says pregnant women, too, suffer from constipation due to hormonal changes that slow down digestion.

Symptoms include bloating, cramping, or a feeling of fullness in the stomach, mild nausea, loss of appetite and prolonged headaches.

So, how do you survive the sweaty, painful push? Experts say the trick is in a high-fibre diet like fruits, vegetables, legumes, and bananas, as without it, stools can become hard and difficult to pass.

Also, drink lots of water to help soften the stool as it passes through the intestine.

For pregnant women who might not so easily exercise, Dr. Musa Nsubuga says drinking warm water early morning can help stimulate bowel movements.

He warns that straining during bowel movements can cause haemorrhoids, which may result in pain and bleeding.

And go slow on fizzy drinks such as sodas. Nutritionist Dr. Vincent Ssebaduka warns that the caffeine in them can harden stool, leading to constipation.

And if you are one of those people who hold out passing stool for hours, you risk getting constipated. “When you hold it in, pressure builds up in the rectum, reducing sensitivity over time. This can cause bloating, cramps, discomfort, and increase the risk of haemorrhoids, which may result in pain and bleeding,” he explains.