Constipation happens – in both adults and children. While in a previous article, we looked at its reasons, this time around, we thought of delving deeper in the tried and tested solutions out there, for one, and all.
A Balanced Diet
Fill Up On Fibre
A diet rich in fibre is key in keeping constipation at bay since it adds bulk to your food.
Make it a point to eat a rainbow of fruits, and veggies, for good health all around.
To stave off the boredom of eating them the same way, create new styles to whet your appetite. Toss them into stir-fries, blend them into soups, whip them up in smoothies, or just munch them on their own. With creativity, there will be a bit of yum for everyone to look forward to, every day.
Chug It
Hand in hand with a balanced diet is hydration.
While the best way to hydrate is to guzzle down H2O, you can opt for a variety of other drinks, some of which may surprise you. Freshly squeezed fruit juices, or fruit infused water, is an option. Even tea, and yes, coffee can help you stay hydrated.
Keep On Moving
Here’s another reason to exercise. It is good for your gut! The Mayo Clinic recommends at least 30 minutes of exercise every day.
Brain-Gut Connection
Ever get fluttery butterflies in your stomach just before a big presentation, or a flight? Do you feel queasy when thinking of a looming problem at work, or in the family?
Well, you are not alone.
Your gut is highly sensitive to food, the environment, or stressors in your life. A work trip, holiday, worries, or pressures at work can trigger constipation or diarrhoea.
With 100 million nerve endings, it’s no wonder.
For When All Fails
In spite of all you do, constipation happens.
With it comes to discomfort and pain. Your tummy may be distended and bloated. Stools are few, far between, and hard. Straining can cause bleeding.
Children have it just as bad too, if not worse, since the inability to poo can give rise to anxieties, and fears. Not only will your potty training plans spanner, but this experience may also make them afraid to poo.
When that happens, the vicious cycle repeats itself.
Time For Meds
When constipation strikes, meds is sometimes the only way forward.
To aid you, we scoured the Malaysian pharmaceutical landscape to see what’s out there for those who need it the most.
Our list is not exhaustive, but we have corralled the more popular medications for ease of purchase, and peace of mind.
How did Medicines work?
While there are many laxatives out in the market today, not all work the same way. To help you choose the right one for you, here’s how they work:
Bulk Forming Laxatives
Bulk forming laxatives work by adding fibre into your diet. Simply mix the fibre with the appropriate amount of water, and drink it down. The mixture will travel through your digestive system, where it will bulk up, and soften stools, making it easier to expel.
These laxatives are all-natural and can be incorporated into your daily routine. They are safe enough for expecting Mums, especially those facing chronic constipation in pregnancy.
Since it has to work its way through your digestive system, its effects are not immediate. Additionally, it may take some time for you to get used to the taste, and texture, of the mixture.
Popular bulk forming laxatives include Metamucil, and Fybogel.
Stimulant laxatives
As the name suggests, these laxatives stimulate bowel movement by contracting intestinal muscles. Relief takes time, with bowel movements starting between 6 – 12 hours after taking the pills. Most people tend to down the pills at night before bed, leaving the laxative to work just around breakfast time.
When timed right, these laxatives go a long way in helping you plan and keep to your daily schedule.
However, since they contract intestinal muscles, common complaints include distention, discomfort, and pain in the abdomen. Some have also complained of diarrhoea.
Since they work by contracting intestinal muscles, expecting Mums should avoid this laxative, unless prescribed by your doctor.
Dulcolax, and Senakot, are popular over the counter choices. Another popular, but old-fashioned option, is castor oil. While it does work, the challenge is downing it, since it tastes terrible!
Osmotic Laxatives
Osmotic laxatives work by increasing water in the intestines. In time, this softens stools, making it easier to pass out. Although it is a gentler process, be prepared to wait up to 3 days for it to work, when taken orally.
Other than pills, they can also be purchased as suppositories, which work much faster. Once administered, results come about between 15 – 60 minutes.
However, they can be a challenge to administer, and are somewhat invasive. Some children find it traumatic, which adds on to their anxiety at having constipation. Also, to work well, the suppositories are to remain in the rectal area until dissolved. For children, holding this in can be a challenge.
If suppositories are hard to manage, consider the enema. Enemas work by flushing the rectal area with fluid.
Oral osmotic laxatives include Milk of Magnesia, Duphalac, and Forlax. Forlax is safe to consume during pregnancy. Just get the all-clear from your doctor beforehand.
Duphalac also comes in suppositories in both adult, and children’s doses. For you prefer the enema, Fleet has adult, and children’s doses.
Building Up Your Gut
In addition to laxatives, probiotics do help in keeping constipation at bay.
Certain foods like yoghurt, tempeh, miso, buttermilk, cheese, kefir, kimchi, sauerkraut, pickles, and kombucha are full of probiotics. Have them on their own, or add them into your dishes, and cooking styles to keep your fauna at healthy levels.
Additionally, pharmacies have a variety of supplements to suit every taste. If you are unsure about your choices, have your doctor recommend something for you.
Just One Last Thing
When constipated, and laxatives are a necessity, be sure to pick one, and stick at it. In time, your constipation will ease. It is a bad idea to combine or over-medicate on laxatives, even if you find things slow on the uptake.
Laxatives are only recommended for children over 2. If this is the first time your child has constipation, it is best to pay your doctor a visit rather than self-medicate.
To be healthy, be sure to eat well, hydrate, maintain gut flora, and exercise. Your gut will certainly thank you for it!