Constipation Awareness Month: Your Complete Guide to Digestive Health

Understanding Constipation Awareness Month

December is Constipation Awareness Month, a time dedicated to educating people about this common digestive issue that affects millions of Americans. While it may not be the most comfortable topic to discuss, understanding constipation is crucial for maintaining your overall health and well-being.

How to Tell If You Have Constipation

Constipation isn't just about infrequent bowel movements. Here are the key signs to watch for:

• Fewer than three bowel movements per week
• Hard, dry, or lumpy bowel movements that are difficult to pass
• Straining during bowel movements
• Feeling of incomplete evacuation after using the bathroom
• Abdominal discomfort or bloating
• Needing assistance to have a bowel movement

If you experience two or more of these symptoms regularly for three months or longer, you may have chronic constipation and should consult with a healthcare provider.

Prevention Tips: Keep Things Moving

The good news is that many cases of constipation can be prevented with simple lifestyle changes:

1. Stay Hydrated

Drink plenty of water throughout the day—aim for at least 8 glasses. Proper hydration helps soften stools and promotes regular bowel movements.

2. Increase Fiber Intake

Aim for 25-35 grams of fiber daily from sources like:

• Whole grains (oats, brown rice, whole wheat bread)
• Fruits (prunes, apples, pears, berries)
• Vegetables (broccoli, carrots, leafy greens)
• Legumes (beans, lentils, chickpeas)

3. Exercise Regularly

Physical activity stimulates intestinal contractions. Even a 20-30 minute daily walk can make a significant difference.

4. Don't Ignore the Urge

When you feel the need to go, don't delay. Ignoring your body's signals can worsen constipation over time.

5. Establish a Routine

Try to use the bathroom at the same time each day, especially after meals when your digestive system is most active.

What to Do If You Have Constipation

If you're currently experiencing constipation, here are steps you can take:

Immediate Actions

• Increase water intake immediately to help soften stools
• Add more fiber gradually to avoid gas and bloating
• Try warm liquids like herbal tea or warm water with lemon in the morning
• Get moving with gentle exercise or a walk
• Give yourself time in the bathroom without rushing

Proper Positioning

Use a footstool to elevate your feet while sitting on the toilet. This position (similar to squatting) can make bowel movements easier.

Products That Can Help Ease Symptoms

When lifestyle changes aren't enough, several over-the-counter options can provide relief:

Fiber Supplements

Products containing psyllium, methylcellulose, or wheat dextrin can help bulk up stools. Start with a low dose and increase gradually while drinking plenty of water.

Stool Softeners

Docusate sodium helps moisture penetrate stools, making them easier to pass. These are gentle and safe for short-term use.

Recommended Choice:

 GeriCare Stool Softener Laxative (Docusate Sodium 100 mg)

Osmotic Laxatives

Products containing polyethylene glycol (PEG), magnesium hydroxide, or lactulose draw water into the intestines to soften stools.

Stimulant Laxatives

Bisacodyl or senna products stimulate intestinal contractions. Use these only occasionally and as directed, as they can cause dependency with long-term use.

Recommended Choice:

Major Laxatives Sennosides 8.6 mg

Probiotics

These beneficial bacteria can help regulate digestive function and may improve constipation symptoms over time.

Recommended Choice:

Welmate Bifidobacterium Probiotic Supplement 

When to See a Healthcare Provider

Consult a healthcare professional if you experience:

• Constipation lasting more than three weeks
• Severe abdominal pain
• Blood in your stool
• Unexplained weight loss
• Sudden changes in bowel habits
• Constipation that doesn't improve with lifestyle changes

Take Control of Your Digestive Health

Constipation Awareness Month reminds us that digestive health is an important part of overall wellness. By understanding the signs, taking preventive measures, and knowing when to seek help, you can maintain healthy bowel function and improve your quality of life.

Remember, everyone's digestive system is different. What works for one person may not work for another, so be patient as you find the right combination of strategies for your body. And always consult with a healthcare provider before starting any new supplement regimen, especially if you have underlying health conditions or take medications.

Disclaimer: This blog post is for informational purposes only and is not intended to replace professional medical advice. Always consult with a qualified healthcare provider for personalized recommendations.