Health blog
Jan 23, 2023

6 Ways To Avoid Constipation

6 Ways To Avoid Constipation

Constipation can be a difficult gastrointestinal problem to deal with. It can affect people of all ages, but prevalence often increases after 60 years of age. It can reduce people’s energy, disrupt their daily lives, and affect their self-image and mental well-being. People that suffer from constipation generally need more medical visits, which can also be a financial burden.

Constipation happens when your colon absorbs too much water from your stool, dehydrating the tool and making it difficult to pass. Fortunately, there are measures you can take to get constipation relief or work to prevent constipation. Follow our six tips below!

Listen to your body:

Peristalsis of the bowel, the movements that trigger a bowel movement, come and go. For this reason, you shouldn’t ignore the natural warning that your body gives you or you may lose the opportunity. When stool remains in the bowel for a longer period, more water is reabsorbed, making it harder to expel. The urge to go increases after mealtime, so take advantage of your body's signals.

Relax:

Stress can wreak havoc on the whole body, including the bowels. It’s important to manage your stress levels as best as you can. Implement whatever tactics work for you personally, whether it is increasing your time being active, slowing down if you lead a hectic lifestyle, or starting therapy if you think you would benefit.

Increase fluids:

Ensure that you are getting at least 2 litres of fluids a day. It is even better if this is two litres of water. If it is a hot day or you are exercising, try to drink even more fluids, as you are losing a lot of hydration through perspiration. Caffeine can cause dehydration which can lead to constipation.

Exercise:

Leading a more active lifestyle increases and makes the blood flow stronger to the intestinal muscles that control bowel movement. The increased blood flow creates stronger contractions through the digestive tract and in turn, decreases the amount of time it takes food to pass through the intestines.

Up your fibre intake:

Dietary fibre softens your stool by absorbing water and makes it bulky so that it is easier to pass. You can increase your fibre intake by increasing the amount of fruit, vegetables, beans, and cereals that you consume. However, if you struggle to eat these foods for whatever reason, a fibre supplement may be the answer.

Recent research indicates that the consumption of a water-soluble fibre will increase the weekly frequency of bowel movements. This soluble fibre is digested and fermented by gut bacteria. As a fermentable soluble fibre, it is believed to contribute to a healthy gut, increasing stool frequency as well as improving stool consistency. This fibre has prebiotic effects, which means promoting the growth of beneficial microbes in the gut and decreasing the bad bacteria, which may help people suffering from constipation.

Strengthen your gut microbiome

Your ‘gut microbiome’ refers to the microorganisms living in your intestines. These microorganisms or‘ microbes’ mainly comprise bacteria but are also viruses, fungi, and other microscopic living things. A growing body of research shows that by increasing the good bacteria in your gut and decreasing the bad bacteria, constipation may be reduced.

Find out 10 ways to improve your gut microbiome here.

Clinical Trials to advance knowledge

There is a need for safe and effective first-line interventions for the broad population that suffer from constipation symptoms, which may resolve without the need for medicine. Medications to treat severe constipation can be costly and come with side effects.

Current Constipation Studies

Mild to Moderate Constipation:

Atlantia Clinical Trials are currently looking for adults aged 18-70 to take part in a research study. The purpose of this study is to investigate the effects of a fibre supplement on those with mild to moderate constipation (classed in this study as 3-5 bowel movements per week).

Over a 3-month period, successful participants will take the fibre supplement or placebo product daily for 2 months, track their bowel movements daily with an e-diary app, and visit Atlantia's clinic in Blackpool 5 times.

Each participant will receive €450 upon completion of the study in return for their time and any expenses.

To learn more about our current Mild to Moderate Constipation study or apply to take part, click here.

Severe Constipation: 

Atlantia Clinical Trials are currently looking for adults aged 18-75 to take part in a research study. The purpose of this study is to investigate the effects of a food supplement on those with severe constipation (classed in this study as 1-2 bowel movements per week).

Over a 2-month period, successful participants will take the food supplement or placebo product daily for 6 weeks, track their bowel movements daily with an e-diary app, and visit Atlantia's clinic in Blackpool three times.

Each participant will receive €450 upon completion of the study in return for their time and any expenses.

To learn more about our current Severe Constipation study or apply to take part, click here.

Get in touch!

Our team can guide you. Schedule a meeting with our research experts to discuss your clinical research program today.