Nutrition: Proper nutrition plays a key role in maintaining intestinal health and preventing constipation. Food rich in soluble and insoluble fibre promotes normal bowel movements and improves its function. Fruits, vegetables, whole grains, and legumes are excellent sources of fibre. 1 Additionally, adequate water intake is important for soft and regular stools.
Supplements: Some supplements can be beneficial in combating constipation. Probiotics containing live microorganisms can help restore healthy gut microbiota, which may improve digestion and reduce constipation. 2,3 Magnesium oxide can also positively impact intestinal peristalsis and stool consistency. 4
Naturopathy: Naturopathic methods may include the use of herbs and plant-based remedies to stimulate digestion and relieve constipation. For example, aloe vera may help soften stools and improve their passage. 5 Additionally, abdominal massage and relaxation techniques can contribute to stress reduction and improved intestinal peristalsis.6
Lifestyle: Regular physical activity, such as walking or other forms of exercise, stimulates intestinal function and can aid in relieving constipation. Additionally, establishing a consistent routine for bathroom visits and not ignoring the urge to have a bowel movement can promote regularity. By incorporating these healthy habits, many individuals can find relief from constipation and improve their overall digestive health. 7
Scientific Perspective: Numerous studies confirm the effectiveness of various approaches to combating constipation. For example, systematic reviews and meta-analyses demonstrate the positive impact of fibre and probiotics on intestinal function and constipation symptoms. 2 More research is needed to confirm the effectiveness of naturopathic methods, although many of them have a long history of use and are supported by anecdotal evidence.
References:
Anderson, J. W., et al. (2009). Health benefits of dietary fiber. Nutrition reviews, 67(4), 188–205.
Hill, C., et al. (2014). Expert consensus document. Nature reviews. Gastroenterology & hepatology, 11(8), 506–514.
2. Ford, A. C., et al. (2014). Efficacy of prebiotics, probiotics, and synbiotics. The American journal of gastroenterology, 109(10), 1547–1562.
3. Bundy, R., et al. (2004). Turmeric extract may improve irritable bowel syndrome symptomology. Journal of alternative and complementary medicine, 10(6), 1015–1018.
4. Mori H, Tack J, Suzuki H. Magnesium Oxide in Constipation. Nutrients. 2021; 13(2):421. https://doi.org/10.3390/nu13020421
5. Foster, M., et al. (2011). Evaluation of the Nutritional and Metabolic Effects of Aloe vera. Herbal Medicine: Biomolecular and Clinical Aspects.
6. Gu, X., et al. (2023). Analysis of the efficacy of abdominal massage. Heliyon, 9(7), e18098.
van der Schoot, A., et al. (2022). Probiotics and synbiotics in chronic constipation in adults. Clinical nutrition, 41(12), 2759–2777.
6. van der Schoot, A., et al. (2022). Probiotics and synbiotics in chronic constipation in adults. Clinical nutrition, 41(12), 2759–2777.
7. Gao, R., Tao, Y., Zhou, C., Li, J., Wang, X., Chen, L., … Guo, L. (2019). Exercise therapy in patients with constipation: a systematic review and meta-analysis of randomized controlled trials. Scandinavian Journal of Gastroenterology, 54(2), 169–177. https://doi.org/10.1080/00365521.2019.1568544
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