Constipation: What to Do if You are Experiencing Constipation Download PDF, 621KB, PDF What is Constipation?Constipation refers to bowel movements that are infrequent or hard to pass. In most cases, this happens because the colon has absorbed too much water from the food that is in the colon.What are the Symptoms of Constipation?The main symptoms of constipation are increased difficulty or feeling discomfort when passing stools.Other symptoms include:Passing stools lesser than 3 times a weekHaving lumpy or hard stoolsStraining to have bowel movementsFeeling as though that there is a blockage in your anus that prevents bowel movementsFeeling as though you are unable to completely empty the stool from your anusNeeding help to empty your anus, such as using your hands to press on your abdomen or using a finger to remove stool from your anusWhat are the Causes of Constipation?While it is normal to have more than one cause for constipation, it is also not unusual for constipation to happen without a clear cause.There are many potential causes of constipation, including:Lack of fibre in the dietInadequate exerciseExcessive or unusual stressMedical conditions such as hormonal (hypothyroidism), neurological (stroke, Parkinson disease), depression, eating disorders, colorectal cancerSide effects from medicationsPregnancyWhat can You do if You Have Constipation?In most cases, constipation resolves itself without any need for treatment.1. Lifestyle and Home RemediesThere are a few ways to ease the symptoms of constipation by using home remedies. (Please refer to Health Promotion Board – My Healthy Plate) These include: Eat more high fibre food Drink enough water Drink a cup of warm water on an empty stomach when you wake up in the morning, may stimulate gastrointestinal motility. Drinking more water may soften the stools and prevent constipation. Exercise regularly Physical activity increases muscle activity in your intestines. Respond to your body’s urges to pass stools. Allocate time to open your bowelAllocate time to have a bowel movement without feeling rushed or distracted by reading a book or playing mobile games. You should not stay in the bathroom for more than 10 minutes. Massage the abdomen In a clockwise direction to stimulate bowel movements. Perform pelvic floor muscle relaxation or down training Teaches the pelvic floor muscles to relax and release. This exercise should be taught by a pelvic floor physiotherapist.2. Toileting PostureTrying to maintain a good toileting posture may be useful if you find it difficult to pass stools.Here are some tips you can try: Please refer to the Bristol stool chart and observe the kind of stools you are having.
