Constipation

Eliminating constipation

Frequency and ease of bowel movements are different from person to person, and most people experience constipation at one time or another. If you think you are constipated, try the following.

Consume more fiber in your diet. Eat a variety of foods, including beans, bran, whole grains, fresh fruits, and vegetables. Occasional liquid fiber supplements may help, but don’t depend on them.

Get enough fluids. Liquid helps keep stool soft and easy to pass, so drink lots of water, juices and clear soups. Caffeine and alcohol dry you out. Avoid them when you are constipated.

Exercise more often. Regular activity helps move food through you. A 20- or 30-minute walk every day is enough to help.

Don’t rush. Take time to relax. Don’t ignore the urge to defecate.

If you are still constipated, consult with your doctor. Some medications can cause constipation. So can some medical conditions. Laxatives can help but can also cause long-term problems if misused.

This is the normal process of defecation
1 Involuntary muscle contraction (peristalsis) moves feces into rectum
2 Pelvic muscles (puborectalis) and anal sphincters relax
3 Abdominal muscles contract to push out feces

LABELS:
Peristalsis
Stomach
Small intestine
Large intestine
Anus
Rectum
Puborectalis muscle
Anal sphincters
Anus
Pelvis
Rectum

Text and illustrations by Kevin T. Boyd

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Acupressure for headaches
Here are lists of acupressure points for Constipation on PointFinder.org.
If this is your first time, please read the instructions. Don’t use acupressure to replace standard emergency procedures or licensed medical treatment. If you are seriously injured or have acute symptoms seek urgent medical treatment.

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