Woman exercising at home

Some people consider constipation to be somewhat of a minor problem.  Unfortunately, it may start out as minor, but it can lead to more serious problems.  Hemorrhoids and anal fissures are two of the more serious problems that constipation can lead to.

Some causes of constipation include:

• lack of fiber in the diet
• lack of physical activity
• dehydration
• milk
• over-use of laxatives
• ignoring the urge to have a bowel movement and “holding it” for too long

Did you know that 2.5 million of the visits to the doctor’s office are related to constipation problems within the United States?  Doctors will often times refer a patient to a dietician for nutrition recommendations.  Raising the amount of fiber throughout the diet is often a suggestion.  The more natural fiber we get through the food we eat, the more regular our bowel movements will be.  Fiber also helps to lower blood cholesterol levels as well as to stabilize blood sugar levels.

According to the American Diabetic Association, the daily recommended amount of fiber an adult should be consuming is between 20 and 35 grams per day.  Most people only consume between 5 and 14 grams!  That’s a big difference!

Unfortunately many children do not get enough fiber and this is becoming a continuous problem.  A child may not necessarily tell his or her parents that they are having issues with bowel movements and so often times, parents don’t even understand that it’s an ongoing problem.  Parents are working more and more and may not be aware of the food that their children are taking in when they’re not at home.

Some tips for treating constipation:

• stay physically active and get more exercise by incorporating activities such as gardening and cleaning into your daily routine
• increase the amount of fiber you’re consuming into your daily diet
• whenever possible, choose natural and organic fruits and vegetables; always opt for unprocessed foods and whole grains
• add ground flax seeds to fruit smoothies, salads, peanut butter toast and other similar foods
• Stir psyllium powder into freshly squeezed juice or water and take before bed time

Make sure you are drinking an adequate amount of water throughout the day each day.  It is important that you are getting a minimum of six to eight glasses of water a day.  If you want, try adding a teaspoon or two of apple cider vinegar to each glass of water to help detoxify your system even more.  Always go to the bathroom immediately whenever you feel the urge to go and never hold it for too long.  This can cause all kinds of problems for your bowels and can force your body to become even more constipated.