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Mitzi Dulan (RD, CSSD) is an expert in the field of nutrition, exercise, and wellness. A Registered Dietitian, Board Certified Specialist in Sports Dietetics, and Certified Health Fitness Specialist through the American College of Sports Medicine, Mitzi understands how important maintaining digestive health is to your well-being. To learn what you can do to improve your digestive health, check back here often to read Mitzi’s latest suggestions. |
Occasional constipation is a common clinical condition, like migraine headaches, a head cold or backache, that can be treated—not ignored because you think it’s too embarrassing to even address. It’s time we opened up about this very common problem and gave ourselves the relief we want.
Did you know that constipation affects people of every age—children, women, men, the elderly? Yes, it’s something almost everyone experiences at some time, like the common cold. People I counsel on leading healthy lives will—after they get comfortable enough to tell me about their digestive health issues—reveal that they sometimes experience constipation. I always tell them I am not surprised—it happens to most of us.
Here are a few of the most common questions I get from constipation sufferers.
Question: Why am I getting constipation? I am young, active and healthy, not a frail, older person.
Answer: Well, almost everyone gets constipation at some time. It’s common and just because you are young and healthy doesn’t mean you are immune to an occasional bout of constipation. There are many things that can contribute to your constipation and it makes sense to learn about them so you can treat your condition. Take a look at these common causes.
Question: How can I even talk to my doctor about constipation? I am too embarrassed to mention it.
Answer: Believe me, your doctor counsels patients every day on their constipation problems. She is not only very comfortable having this conversation with you, but will want to help you find ways to deal with it and help you alter your lifestyle to help prevent it. Once you bring the topic out in the open with your doctor, you will feel more relaxed and comfortable knowing that you are dealing with your problem and getting expert advice on how to handle it.
Question: I am a pretty athletic guy—I work out, play tennis and run marathons, but I still have constipation issues. I eat pretty healthy—I even eat protein powder to stay in shape. So why am I having these issues?
Answer: I work with lots of athletes who have the same problem you do. In talking with them, I learn that their eating habits are not as great as they should be. I tell them they have to “eat more clean.” Eating clean means eating more wholesome foods—whole fiber breads and cereals; less red meat; more fresh fruits and vegetables and lots and lots of water. And, I tell them to avoid a diet with too many high-protein bars because this, coupled with a poor fruit and vegetable intake, may slow down their digestive system.
Question: I lead a very hectic professional life that puts me on airplanes at least four times a month. I get too little sleep, eat on the run and occasionally experience constipation. I just thought that I would have to live with it, given my schedule. But now I wonder if there is something I should do to try and prevent getting constipation in the first place. Any suggestions?
Answer: Yes, there are a few things I always recommend to my “frequent flyers.” Try this approach and see if it helps. When you get through security at the airport, buy yourself a big bottle of water to drink on board your flight. Make sure you finish it before you land and avoid drinking alcohol, which causes dehydration and could lead to constipation.
When you arrive at your hotel, buy yourself another big bottle of water each day during your trip and make sure to finish that bottle and also choose water at all of your meals each day. Try to eat the healthiest foods you can. Many hotels note on their menus healthy eating choices. Promise yourself to select these menu items and avoid choosing fatty, processed or sugary ones.
When you fly home, repeat the routine at the airport.
Question: What foods should I eat to avoid constipation?
Answer: Well, first I suggest getting rid of all those fatty foods, fast food meal stops, and eating lots of processed foods simply because you are too busy to eat right. I remind people that smart food choices offer an important way to reduce the episodes of occasional constipation. Foods high in fiber help digestion while foods high in fat, foods that are processed and are low in fiber can slow the digestive system down and cause constipation. To help your digestion and avoid constipation, I recommend you drink lots of water, eat more fruits, veggies and whole grains and avoid eating too much red meat. If you want to lose weight, you diet, right? Well, if you want to avoid constipation, eat smarter!
Question: I read that you should eat three meals every day at roughly the same times each day. I like to eat more frequently and have smaller meals. Is that okay?
Answer: Everyone has their eating preferences. Eating more frequent, smaller meals is fine so long as you are not overeating and you follow your daily eating schedule as much as possible. Irregular eating habits can contribute to occasional constipation. That’s why it’s important to try and keep a regular mealtime schedule.
Question: What is the right treatment for occasional constipation?
Answer: It’s often as simple as this—Get a new life! Really, usually the best, easiest and smartest way to treat occasional constipation is to change your lifestyle to help reduce the episodes of constipation. That means examining your diet to be sure it includes lots of high-fiber foods, more water, and exercise. To treat the symptoms of constipation when it occurs, again add more fiber and water to your diet, increase your activity level and speak with your doctor about taking a product for relief of your symptoms.
Question: I hear that some prescription medicines can cause constipation. Is that true?
Answer: Yes, unfortunately many prescription and over-the-counter medications you take can cause constipation as a side effect. You should speak with your doctor about your medications and any potential connection between your medications and your constipation. S/he can help you manage your constipation problem. Consult this useful list to see common prescription and over-the-counter medications that are associated with occasional constipation. [LINK here to Medications List]
I hope you will check back to this column often to read about other common constipation questions and find solutions that might be helpful to you.
And sign up for the GetConstipationRelief.com e-Newsletter (for even more useful information.) In the mean time, good luck and good health!
