What is intermittent fasting. How does intermittent fasting work. What are the different types of intermittent fasting schedules. What can you eat during intermittent fasting. How does intermittent fasting affect your body. What are the potential benefits of intermittent fasting. Are there any risks associated with intermittent fasting.

Understanding the Basics of Intermittent Fasting

Intermittent fasting has gained significant attention in recent years as a potential approach to weight management and overall health improvement. But what exactly is intermittent fasting? It’s an eating pattern that alternates between periods of fasting and eating on a regular schedule. Unlike traditional diets that focus on what to eat, intermittent fasting centers around when you eat.

The concept of intermittent fasting is rooted in our evolutionary history. As Johns Hopkins neuroscientist Mark Mattson explains, our bodies have evolved to withstand extended periods without food. In prehistoric times, humans as hunters and gatherers often went for long stretches without eating, adapting to survive and even thrive under these conditions.

The Science Behind Intermittent Fasting

How does intermittent fasting affect your body? The key lies in a process called metabolic switching. After several hours without food, your body exhausts its sugar stores and begins burning fat for energy. This metabolic shift is at the core of intermittent fasting’s potential benefits.

Mattson notes that this contrasts sharply with typical American eating patterns, where frequent meals and snacks keep the body constantly running on recently consumed calories rather than tapping into fat stores. By extending the period between meals, intermittent fasting aims to prolong the fat-burning state.

The Role of Insulin in Intermittent Fasting

Insulin plays a crucial role in the effectiveness of intermittent fasting. During fasting periods, insulin levels drop, which can enhance fat burning and potentially improve insulin sensitivity. This mechanism may explain why intermittent fasting shows promise in managing type 2 diabetes and obesity.

Popular Intermittent Fasting Methods

There are several approaches to intermittent fasting, each with its own schedule and potential benefits. Here are some of the most common methods:

• 16/8 Method: This involves fasting for 16 hours and restricting eating to an 8-hour window each day.
• 5:2 Diet: With this approach, you eat normally for five days of the week and drastically reduce calorie intake (500-600 calories) on the other two non-consecutive days.
• Eat-Stop-Eat: This method involves a 24-hour fast once or twice a week.
• Alternate-Day Fasting: As the name suggests, you alternate between fasting days and normal eating days.

It’s important to note that the effectiveness and sustainability of these methods can vary from person to person. Some individuals may find certain approaches easier to maintain long-term than others.

Potential Health Benefits of Intermittent Fasting

Research into intermittent fasting has revealed a range of potential health benefits beyond weight management. These include:

1. Improved insulin sensitivity and blood sugar control
2. Reduced inflammation in the body
3. Enhanced heart health through improved blood pressure and cholesterol levels
4. Potential neuroprotective effects, possibly reducing the risk of neurodegenerative diseases
5. Increased cellular repair processes, including autophagy
6. Possible extension of lifespan, as observed in animal studies

While these potential benefits are promising, it’s crucial to remember that much of the research is still in its early stages, and more long-term studies in humans are needed to fully understand the effects of intermittent fasting.

Implementing Intermittent Fasting: Practical Considerations

If you’re considering trying intermittent fasting, there are several practical aspects to keep in mind. How do you start intermittent fasting safely? Here are some key points to consider:

• Consult with a healthcare professional before starting, especially if you have any pre-existing health conditions.
• Start gradually, perhaps with a 12-hour fasting window, and slowly extend it as your body adjusts.
• Stay hydrated during fasting periods with water, black coffee, or tea.
• When you do eat, focus on nutrient-dense, balanced meals to ensure you’re meeting your nutritional needs.
• Be prepared for an adjustment period of 2-4 weeks as your body adapts to the new eating pattern.

What Can You Eat During Intermittent Fasting?

During eating periods, it’s important to maintain a balanced diet. Focus on whole foods, including:

• Lean proteins
• Fruits and vegetables
• Whole grains
• Healthy fats

During fasting periods, zero-calorie beverages like water, black coffee, and tea are permitted and can help manage hunger.

Potential Risks and Considerations

While intermittent fasting can offer health benefits for many, it’s not suitable for everyone. Are there risks associated with intermittent fasting? Some potential concerns include:

• Increased hunger and irritability, especially during the adjustment period
• Potential for overeating during non-fasting periods
• Risk of nutrient deficiencies if not carefully planned
• Possible negative effects on athletic performance
• Not recommended for pregnant women, children, or individuals with a history of eating disorders

It’s crucial to listen to your body and discontinue intermittent fasting if you experience any adverse effects.

Intermittent Fasting in the Context of Modern Lifestyles

The rise of intermittent fasting can be seen as a response to modern lifestyle changes. In recent decades, shifts in technology and culture have led to increased sedentary behavior and round-the-clock access to food. How has this affected our health?

Experts point out that even 50 years ago, maintaining a healthy weight was easier in the United States. Several factors contributed to this:

• Limited late-night entertainment options naturally curbed late-night eating
• Smaller portion sizes were the norm
• More people engaged in physical labor and outdoor activities

Today’s 24/7 entertainment culture, with constant access to screens and snacks, has led to prolonged periods of sitting and eating. This shift has contributed to rising rates of obesity, type 2 diabetes, and heart disease. Intermittent fasting represents one approach to counteracting these trends by reintroducing periods of non-eating into our daily routines.

Adapting Intermittent Fasting to Modern Life

Implementing intermittent fasting in today’s fast-paced world requires thoughtful planning. Here are some strategies to make it work:

• Align fasting periods with your sleep schedule to make them easier to maintain
• Use apps or timers to track fasting and eating windows
• Plan social events and meals with family or friends during your eating windows
• Prepare healthy meals in advance to avoid unhealthy choices during eating periods

The Future of Intermittent Fasting Research

As interest in intermittent fasting grows, so does the body of research examining its effects. What areas of intermittent fasting research are scientists currently exploring?

• Long-term effects on metabolism and weight management
• Impact on aging and longevity in humans
• Potential applications in cancer prevention and treatment
• Effects on cognitive function and brain health
• Optimal fasting schedules for different health outcomes

These ongoing studies will help refine our understanding of intermittent fasting and its potential role in health and disease prevention.

Personalized Approaches to Intermittent Fasting

As research progresses, there’s growing interest in personalized approaches to intermittent fasting. Factors such as genetics, lifestyle, and individual health status may influence how different people respond to various fasting regimens. Future research may lead to more tailored recommendations, optimizing the benefits of intermittent fasting for each individual.

Integrating Intermittent Fasting with Other Lifestyle Factors

While intermittent fasting can be a powerful tool for health, it’s most effective when combined with other healthy lifestyle practices. How can you maximize the benefits of intermittent fasting?

• Regular physical activity: Combine fasting with a consistent exercise routine to enhance fat burning and muscle preservation.
• Stress management: Practices like meditation or yoga can complement the stress-reducing effects of fasting.
• Quality sleep: Adequate sleep is crucial for hormonal balance and can support the metabolic benefits of fasting.
• Mindful eating: Pay attention to hunger cues and practice mindful eating during non-fasting periods.

By integrating these practices, you can create a holistic approach to health that goes beyond just when you eat.

The Role of Nutrition in Intermittent Fasting

While intermittent fasting focuses on when you eat, the quality of what you eat remains crucial. During eating periods, prioritize nutrient-dense foods to support overall health and make the most of your fasting efforts. A balanced diet rich in whole foods can enhance the potential benefits of intermittent fasting and help prevent nutrient deficiencies.

Intermittent Fasting and Specific Health Conditions

Research is ongoing into how intermittent fasting might benefit or impact specific health conditions. Some areas of interest include:

• Type 2 Diabetes: Potential improvements in insulin sensitivity and blood sugar control
• Cardiovascular Health: Possible benefits for blood pressure, cholesterol levels, and heart health
• Neurodegenerative Diseases: Emerging research on potential neuroprotective effects
• Cancer: Early studies exploring the impact on cancer prevention and treatment
• Autoimmune Conditions: Potential anti-inflammatory effects that could benefit certain autoimmune disorders

It’s important to note that while preliminary results in some of these areas are promising, more research is needed. Individuals with pre-existing health conditions should always consult with healthcare professionals before starting an intermittent fasting regimen.

Intermittent Fasting and Mental Health

The relationship between intermittent fasting and mental health is an emerging area of research. Some studies suggest potential benefits for mood and cognitive function, while others highlight the need for caution, especially in individuals with a history of eating disorders. As with any significant dietary change, it’s crucial to monitor your mental well-being when practicing intermittent fasting.

Cultural and Historical Perspectives on Fasting

Intermittent fasting is not a new concept. Many cultures and religions have incorporated fasting practices for centuries. How do these traditional fasting practices compare to modern intermittent fasting approaches?

• Religious Fasting: Many religions, including Islam, Christianity, and Buddhism, incorporate fasting as a spiritual practice.
• Cultural Traditions: Some cultures have long-standing traditions of periodic fasting for health or social reasons.
• Historical Survival Patterns: Our ancestors often experienced involuntary fasting due to food scarcity, shaping our metabolic adaptations.

Understanding these historical and cultural contexts can provide valuable insights into the human body’s ability to adapt to fasting periods and the potential benefits that may arise from this practice.

Modern Adaptations of Traditional Fasting Practices

Today’s intermittent fasting protocols often draw inspiration from these traditional practices while adapting them to fit modern lifestyles and scientific understanding. This blend of ancient wisdom and contemporary research offers a unique approach to health and wellness that resonates with many people seeking alternatives to conventional dieting methods.

Debunking Myths About Intermittent Fasting

As with any popular health trend, intermittent fasting has been subject to various misconceptions. Let’s address some common myths:

• Myth: Intermittent fasting leads to muscle loss.
• Fact: When done correctly and combined with resistance training, intermittent fasting can preserve muscle mass while promoting fat loss.

• Myth: Fasting slows down your metabolism.
• Fact: Short-term fasting can actually boost metabolic rate due to the release of norepinephrine.

• Myth: Intermittent fasting is just about skipping breakfast.
• Fact: While some protocols involve skipping breakfast, intermittent fasting is more about creating consistent fasting windows, which can be adjusted to fit individual schedules and preferences.

• Myth: You can eat whatever you want during eating periods.
• Fact: The quality of your diet remains important. Nutrient-dense, balanced meals are crucial for maximizing the benefits of intermittent fasting.

Understanding these facts can help individuals make informed decisions about whether intermittent fasting is right for them and how to implement it effectively.

The Importance of Individualization

While research provides general guidelines, it’s crucial to remember that the effectiveness of intermittent fasting can vary greatly between individuals. Factors such as age, gender, health status, and lifestyle all play a role in how one responds to fasting. Some people may thrive on a 16/8 fasting schedule, while others might find a 5:2 approach more sustainable. The key is to find an approach that works for your body and lifestyle, and to be willing to adjust as needed.

Intermittent Fasting: What is it, and how does it work?

Intermittent fasting is an eating plan that switches between fasting and
eating on a regular schedule. Research shows that intermittent fasting is a
way to manage your weight and prevent — or even reverse — some forms of
disease. But how do you do it? And is it safe?

What is intermittent fasting?

Many diets focus on what to eat, but intermittent fasting is all
about when you eat.

With intermittent fasting, you only eat during a specific time. Research
shows fasting for a certain number of hours each day or eating just one
meal a couple days a week may have health benefits.

Johns Hopkins neuroscientist Mark Mattson
has studied intermittent fasting for 25 years. He says our bodies have
evolved to be able to go without food for many hours, or even several days
or longer. In prehistoric times, before humans learned to farm, they were
hunters and gatherers who evolved to survive — and thrive — for long
periods without eating. They had to: It took a lot of time and energy to
hunt game and gather nuts and berries.

Experts note that even 50 years ago, it was easier to maintain a healthy
weight in the United States. There were no computers, and TV shows turned
off at 11 p.m.; people stopped eating because they went to bed. Portions
were much smaller. More people worked and played outside and, in general,
got more exercise.

With internet, TV and other entertainment available 24/7, many adults and
children stay awake for longer hours to watch TV, scroll through social
media, play games and chat online. That can mean sitting and snacking all
day — and most of the night.

Extra calories and less activity can mean a higher risk of obesity, type 2
diabetes, heart disease and other illnesses. Scientific studies are showing
that intermittent fasting may help reverse these trends.

How does intermittent fasting work?

There are several different ways to do intermittent fasting, but they are
all based on choosing regular time periods to eat and fast. For instance,
you might try eating only during an eight-hour period each day and fast for
the remainder. Or you might choose to eat only one meal a day two days a
week. There are many different intermittent fasting schedules.

Mattson says that after hours without food, the body exhausts its sugar
stores and starts burning fat. He refers to this as metabolic switching.

“Intermittent fasting contrasts with the normal eating pattern for most
Americans, who eat throughout their waking hours,” Mattson says. “If
someone is eating three meals a day, plus snacks, and they’re not
exercising, then every time they eat, they’re running on those calories and
not burning their fat stores.”

Intermittent fasting works by prolonging the period when your body has
burned through the calories consumed during your last meal and begins
burning fat.

Intermittent Fasting Plans

It’s important to check with your doctor before starting intermittent fasting. Once you get his or her go-ahead, the actual practice is simple. You can pick a daily approach, which restricts daily eating to one six- to eight-hour period each day. For instance, you may choose to try 16/8 fasting: eating for eight hours and fasting for 16.

Although some people find it easy to stick with this pattern over the long term, one research study that was not designed specifically to look at an intermittent fasting pattern found that limiting your daily time window of eating does not prevent weight gain over time or yield significant weight loss results. That study’s results showed that reducing the number of large meals or eating more small meals may be associated with minimizing weight gain or even with weight loss over time.

Another intermittent fasting plan, known as the 5:2 approach, involves eating regularly five days a week. For the other two days, you limit yourself to one 500–600 calorie meal. An example would be if you chose to eat normally on every day of the week except Mondays and Thursdays, which would be your one-meal days.

Longer periods without food, such as 24-, 36-, 48- and 72-hour fasting periods, are not necessarily better for you, and may be dangerous. Going too long without eating might actually encourage your body to start storing more fat in response to starvation.

Mattson’s research shows that it can take two to four weeks before the body becomes accustomed to intermittent fasting. You might feel hungry or cranky while you’re getting used to the new routine. But, he observes, research subjects who make it through the adjustment period tend to stick with the plan because they notice they feel better.

What can I eat while intermittent fasting?

During the times when you’re not eating, water and zero-calorie beverages such as black coffee and tea are permitted.

During your eating periods, “eating normally” does not mean going crazy. Research shows that you’re not likely to lose weight or get healthier if you pack your feeding times with high-calorie junk food, super-sized fried items and treats.

But what some experts like about intermittent fasting is that it allows for a range of different foods to be eaten — and enjoyed. Sharing good, nutritious food with others and savoring the mealtime experience adds satisfaction and supports good health.

Most nutrition experts regard the Mediterranean diet as a good blueprint of what to eat, whether you’re trying intermittent fasting or not. You can hardly go wrong when you pick leafy greens, healthy fats, lean protein and complex, unrefined carbohydrates such as whole grains.

Intermittent Fasting Benefits

Research shows that the intermittent fasting periods do more than burn fat. Mattson explains, “When changes occur with this metabolic switch, it affects the body and brain.”

One of Mattson’s studies published in the New England Journal of Medicine revealed data about a range of health benefits associated with the practice. These include a longer life, a leaner body and a sharper mind.

“Many things happen during intermittent fasting that can protect organs against chronic diseases like type 2 diabetes, heart disease, age-related neurodegenerative disorders, even inflammatory bowel disease and many cancers,” he says.

Here are some intermittent fasting benefits research has revealed so far:

• Thinking and memory. Studies discovered that intermittent fasting boosts working memory in animals and verbal memory in adult humans.
• Heart health. Intermittent fasting improved blood pressure and resting heart rates as well as other heart-related measurements.
• Physical performance. Young men who fasted for 16 hours showed fat loss while maintaining muscle mass. Mice who were fed on alternate days showed better endurance in running.
• Type 2 diabetes and obesity. In animal studies, intermittent fasting prevented obesity. And, in six brief studies, obese adult humans lost weight through intermittent fasting. People with type 2 diabetes may benefit: Most of the available research shows that intermittent fasting can help people lose body weight and lower their levels of fasting glucose, fasting insulin and leptin while reducing insulin resistance, decreasing levels of leptin and increasing levels of adiponectin. Certain studies found that some patients practicing intermittent fasting with supervision by their doctors were able to reverse their need for insulin therapy.
• Tissue health. In animals, intermittent fasting reduced tissue damage in surgery and improved results.

Is intermittent fasting safe?

Some people try intermitting fasting for weight management, and others use the method to address chronic conditions such as irritable bowel syndrome, high cholesterol or arthritis. But intermittent fasting isn’t for everyone.

Williams stresses that before you try intermittent fasting (or any diet), you should check in with your primary care practitioner first. Some people should steer clear of trying intermittent fasting:

• Children and teens under age 18.
• Women who are pregnant or breastfeeding.
• People with type 1 diabetes who take insulin. While an increasing number of clinical trials have shown that intermittent fasting is safe in people with type 2 diabetes, there have been no studies in people with type I diabetes. Mattson explains, “Because those with type I diabetes take insulin, there is a concern that an intermittent fasting eating pattern may result in unsafe levels of hypoglycemia during the fasting period.”
• Those with a history of eating disorders.

But, Williams says, people not in these categories who can do intermittent fasting safely can continue the regimen indefinitely. “It can be a lifestyle change,” she says, “and one with benefits.”

Keep in mind that intermittent fasting may have different effects on different people. Talk to your doctor if you start experiencing unusual anxiety, headaches, nausea or other symptoms after you start intermittent fasting.

7 foods that can help you poop and relieve constipation

Constipation can cause discomfort and may lead to health complications. High-fibre fruits, probiotics, whole grains, pulses, and many other options can help ease and prevent constipation.

This article explains what constipation is and outlines the symptoms of the condition. It also lists foods and drinks that may help alleviate it.

We also look at some of the alternative options and discuss when a person needs to see a doctor.

The article then outlines some frequently asked questions about constipation, including its causes and treatment.

Constipation is the medical term for when a person has a reduction in bowel movements or difficulty passing stool.

Everyone’s bowel habits are different, but constipated people usually have fewer than three bowel movements per week.

Constipation is common. In the United States, around 16 in 100 adults experience symptoms of constipation. The risk increases with age, with constipation affecting approximately 33 in 100 adults aged 60 or older.

Aside from having fewer than three bowel movements per week, people with constipation may also experience the following symptoms:

• hard, dry, or lumpy stools
• stools that look like small stones or marbles
• pain and discomfort during bowel movements
• a feeling of being unable to empty the bowels fully
• a loss of appetite due to a continual sense of fullness
• a slightly swollen abdomen

A person may also notice small streaks of bright red blood in the stools or on toilet paper after wiping.

People’s bowels respond to foods differently. However, the following may help to relieve constipation.

1. Olive and flaxseed oils

Olive and flaxseed oils have a mild laxative effect, helping to ease the flow of materials through the intestines.

These oils also contain compounds that improve digestion and have antioxidant, antibacterial, and anti-inflammatory properties.

A 2015 randomized controlled trial found that olive and flaxseed oils help relieve constipation in people undergoing hemodialysis — blood filtering.

In this study, the effects of both olive oil and flaxseed oil were comparable to those of mineral oil, which is a laxative that medical professionals sometimes recommend to treat constipation.

2. Probiotics

Probiotics are beneficial bacteria that may help to improve gut health and soften stools.

A 2017 systematic review of four randomized controlled trials (RCTs) investigated the effectiveness of probiotics as a treatment for constipation among elderly adults. Overall, the analysis suggested that probiotics improved constipation by 10–40% compared with a placebo.

The authors noted that most RCTs involved the probiotic strain Bifidobacterium longum. Further RCTs are necessary to determine the most effective probiotic strains, doses, and treatment durations.

Yogurt and kefir

Many dairy products, including yogurt and kefir, contain probiotics.

A 2017 study investigated the effectiveness of kefir for preventing constipation in people with mental and physical disabilities. For 12 weeks, participants each received 2 grams (g) of freeze-dried or “lyophilized” kefir with their meals.

The study found that kefir significantly reduced constipation. However, while some individuals experienced complete constipation relief, others experienced no effect. The authors concluded that daily consumption of kefir could help to prevent constipation.

Sauerkraut

Sauerkraut is a fermented cabbage dish containing probiotic bacteria that may help to boost gut health and alleviate constipation.

A 2016 study found that two tablespoons of homemade sauerkraut contain around the same amount of bacteria as probiotic supplements.

3. Vegetables and legumes

Vegetables are high in insoluble fiber. This type of fiber adds bulk to stools, which helps to promote more regular bowel movements.

Broccoli

Broccoli contains sulforaphane, a substance that may protect the gut and ease digestion.

Sulforaphane may also help to prevent the overgrowth of some intestinal microorganisms that can interfere with healthy digestion.

In a 2017 study, healthy people ate either 20 g of raw broccoli sprouts or 20 g of alfalfa sprouts every day for four weeks. The researchers found that the people who ate broccoli sprouts had fewer symptoms of constipation and quicker bowel movements.

4. Pulses

Most beans, lentils, and peas are very high in fiber.

A 2017 study found that 100 g of cooked pulses provides around 26% of the daily fiber intake that doctors recommend in the U.S.

A 100 g serving of pulses also contains substantial quantities of other nutrients that help to ease constipation, such as:

• potassium
• folate
• zinc
• vitamin B6

5. Fruits

Fruits are also rich in insoluble fiber, and many also have high water content. This makes fruit particularly effective at easing constipation. Below are some fruits that people can try for symptom relief.

High-fiber fruits

High-fiber fruits that may help to ease constipation include:

• Kiwifruit: On average, 100 g of kiwifruit contains around 3 g of fiber. Kiwifruit also contains the enzyme actinidine, which alleviates upper gastrointestinal symptoms such as:
  • abdominal discomfort
  • pain
  • indigestion
  • reflux
• Apples and pears: These fruits contain high levels of water, which can help to ease digestion and prevent constipation. To get the most benefit from apples and pears, a person should eat them raw and whole, with the skin intact. These fruits contain several compounds that improve digestion, including:
  • fiber
  • sorbitol
  • fructose
• Grapes: These fruits have a high skin-to-flesh ratio and are rich in fiber. They also contain a lot of water, which helps to add moisture to hard stools.
• Blackberries and raspberries: These fruits are rich in fiber and water, which can ease constipation. A person can try eating a handful or two of raw, washed blackberries or raspberries a day.

Prunes

Aside from containing a lot of fiber, prunes also contain sorbitol and phenolic compounds that may have gastrointestinal benefits.

A 2018 study investigated the effect of prunes on constipation severity in women aged 60 years and older. The researchers divided the 60 participants into two groups of 30.

Both groups continued to consume their usual diet. However, the treatment group received 50 g of rehydrated prunes every morning for three weeks.

Unlike the control group, the treatment group showed a significant reduction in the severity of constipation symptoms. These changes began at the end of the first week and continued to the end of the third week.

The authors concluded that prunes could be an effective complementary treatment for reducing constipation severity in older women.

6. Whole wheat bread, cereals, and pasta

Whole wheat products are an excellent source of insoluble fiber. To get the most nutrients from whole wheat products, a person should eat them raw or lightly cooked.

Wheat bran

Wheat bran is the hard outer layer of the wheat kernel. It is rich in insoluble fiber.

A 2017 study investigated the effectiveness of wheat bran as a treatment for constipation in infants and older children. Researchers assessed 51 children for seven months.

Over this period, researchers associated increases in bran intake with significant improvements in bowel habits. At the end of the study, 86% of children had improved bowel habits.

7. Liquids

Liquids add moisture to stools, making them softer and easier to pass. Below are some liquids that people can try for constipation.

Water

Dehydration is a common cause of constipation. When a person becomes dehydrated, their intestines cannot add enough water to stools. Dehydration results in hard, dry, lumpy stools that are difficult to pass.

Drinking plenty of water can help to ease or resolve the symptoms and avoid a person getting constipated.

Read more about drinking water here.

Clear soups

Clear soups may be particularly effective at easing constipation since warm liquids and foods are generally easier to digest.

If diet or lifestyle changes are not enough to ease a person’s symptoms, a doctor or pharmacist may recommend laxative medications.

There are several types of laxatives available, including:

• water-retention laxatives, such as magnesium hydroxide (milk of magnesia) and polyethylene glycol (MiraLAX)
• bulk-forming laxatives, such as methyl cellulose (Citrucel) and calcium polycarbophil (FiberCon)
• lubricants, such as mineral oil
• stool softeners, such as docusate sodium (Docusate and Colace)
• stimulants, such as bisacodyl (Correctol and Dulcolax)

Natural laxatives include:

• castor oil
• senna tea
• aloe vera
• magnesium citrate supplements
• Epsom salt

A person should see a doctor if their constipation does not improve following appropriate dietary and lifestyle changes and treatment with over-the-counter medications.

Can constipation be a sign of something more serious?

Most cases of acute constipation are due to diet or lifestyle factors. However, chronic constipation can sometimes signal an underlying medical condition.

Some medical conditions that can cause constipation include:

• irritable bowel syndrome (IBS)
• celiac disease
• diabetes
• hypothyroidism
• diverticulitis
• proctitis
• rectal prolapse
• anal fissures
• tumors of the rectum or anus
• anxiety and depression
• Parkinson’s disease
• dementia
• multiple sclerosis
• stroke
• spinal cord injuries or disease

Can medications cause constipation?

Certain medications can cause or contribute to constipation. Examples include:

• anti-inflammatories
• antihistamines
• antacids
• calcium channel blockers
• diuretics
• antidepressants
• anticonvulsants
• opioids

Iron supplements may also cause constipation.

A doctor can help determine what may be causing a person’s constipation and provide suitable remedies and treatments to enhance bowel movement and frequency.

Below are some answers to common questions about constipation types and causes.

What is the difference between acute and chronic constipation?

Acute constipation lasts for a few days, whereas chronic constipation lasts for several weeks or months.

Acute constipation usually results from lifestyle factors or medication use. Chronic constipation is generally related to gastrointestinal, metabolic, or neurological conditions.

What lifestyle factors cause constipation?

A wide variety of lifestyle factors can cause constipation.

A diet high in fats and low in fiber puts a person at risk of constipation. Other common issues that can increase the risk of constipation include:

• dehydration
• sudden dietary changes
• not getting enough exercise
• not going to the bathroom enough, or trying to hold in stools
• stress

Constipation refers to a person’s difficulty passing stool.

People may have fewer than three bowel movements per week, experience pain or discomfort when trying to empty bowels or have hard or dry lumps of stool.

Certain foods are beneficial to a person’s gut health — people can promote bowel movements by consuming high-fiber fruits and vegetables, probiotics, and whole wheat foods. There are also alternative treatments a doctor may recommend, such as laxatives.

A person should consult a medical professional if both dietary and medical treatments do not remedy their constipation to determine what may be causing their reduced bowel movements.

Read this article in Spanish.

Folk remedies for constipation: what are they and how to use them correctly?

Quickly relieve constipation with natural home remedies that improve intestinal microflora, prevent stool hardening, soften it and have a beneficial effect on peristalsis.

Water

Drinking enough water can be the first step to getting rid of constipation. When a person becomes dehydrated, the body begins to draw water from the entire body, including the colon. Keeping hydrated with 6-8 glasses of water a day can make stools softer, more frequent, and more comfortable.

The amount of liquid consumed for the normal functioning of the body largely depends on age, weight, activity level and other factors. You can consult your doctor to find out how much water per day is right for you.
It should also be noted that, according to several studies, sparkling water is more effective at relieving constipation naturally than regular water.

Exercise

When it comes to home remedies for constipation, most people often ignore the importance of regular exercise. It is known that walking or running can stimulate the muscles of the intestines and colon, helping food to move through the intestines faster. Exercise helps increase intestinal motility and improve abdominal muscle strength, which aids in bowel movements.

If constipation is accompanied by bloating or cramping, exercise may be difficult. In this case, yoga will help, which promotes natural relaxation of the intestines. To go to the toilet comfortably, use twisting movements of the trunk (sitting and lying twisting), which help soften the stool in the colon. Among other postures, the most effective for stimulating bowel movements are the downward facing dog and the standing forward lean.

Probiotics and prebiotics

Digestion supported by probiotics and prebiotics can reduce constipation.
Probiotics help restore beneficial bacteria in the digestive system and balance it. Studies show that taking probiotics, especially those containing bifidobacteria, can increase the number of bowel movements per week by 1.3. However, larger studies are needed to consolidate these findings and confirm that such treatments are best for constipation relief.

Probiotics are found naturally in foods such as sauerkraut, kefir, and yogurt. They can also be taken as a dietary supplement to your daily regimen to prevent or relieve constipation.

Prebiotics are another way to restore the correct bacterial balance in the digestive system and stimulate healthy intestinal motility. A review of clinical studies found that they do indeed improve stool consistency and bowel count.

Probiotic Complex OM-X by Dr. OHHIRA contains 12 strains of lactic acid bacteria. As part of the prebiotic component, fermented fruits, vegetables, mushrooms and seaweed growing only in the natural nature of Japan. Taking OM-X improves metabolic processes, harmonizes the work of the intestines, launches the main processes of restoration and strengthening of the body, and contributes to weight loss. Probiotic Complex OM-X by Dr. OHHIRA is an effective way to restore proper bacterial balance in the digestive system and promote healthy intestinal motility.

Prunes, figs and raisins

Traditional medicine recommends the use of these dried fruits as an effective method to maintain stool regularity. Figs and raisins are widely used in Ayurvedic practice when constipation is tormented.

Drinks made from dried plums are believed to work faster, while drinking pure prunes will lead to the desired result in no earlier than 6-8 hours. Therefore, for morning cleansing, you can eat a handful of dried fruits at night, and if cleansing is required during the day, an infusion or decoction is better.

Raisins are a 100% harmless and natural remedy that will help you get rid of constipation instantly. It contains tartaric acid, as well as a large amount of fiber. A handful of raisins, eaten in the evening alone or with yogurt, guarantees an excellent bowel movement in the morning.

Figs are a quick remedy for constipation, especially in children. It is rich in fiber, which aids digestion, and also contains live microorganisms that promote the production of beneficial bacteria in the intestines. Simply adding two figs to your breakfast can be a great remedy for difficult bowel movements.

Folk recipe for an effective laxative made from figs: soak dry figs overnight. In the morning, eat on an empty stomach, and also drink the water in which it was soaked.

In addition to fiber, dried fruits contain sorbitol, which also has a laxative effect.

Herbs as a folk laxative

Senna (cassia) is an herb that has been used for thousands of years as a natural, fast-acting home laxative. The leaves, flowers and fruits of this plant have a stimulating effect on the digestive tract, contributing to its contraction. Senna is FDA approved and available as a tablet or powder. It can also help with irritable bowel syndrome (IBS) and hemorrhoids.

Sennalax is a complex preparation of a unique composition of natural origin, which has a mild laxative and sorbent effect and the ability to help restore intestinal microbiocenosis in conditions of impaired motor-evacuation function of the intestine. The use of Sennalax helps to get a quick laxative effect, achieve daily defecation, create conditions for the restoration of intestinal microflora.

Psyllium husks and fenugreek seeds belong to the category of so-called folk diarrhea remedies in the category of bulk laxatives, which are effective in relieving constipation due to their soluble fiber.

Like psyllium and fenugreek seeds, seaweed can relieve constipation by retaining water in the stool.

Fucus is a brown seaweed that grows off the northern coast of our mainland in exceptionally clear water. This dietary supplement replenishes the body’s needs for essential amino acids, vitamins, polyunsaturated fatty acids. Fucus contains 42 micro and macro elements, including iodine, potassium, calcium, magnesium, zinc, sulfur, silicon, phosphorus, iron, selenium, barium, etc., a wide range of vitamins (A, B1, B2, B3, B12, C, D3, E, K, F, H), as well as fiber, which improves bowel function by improving its ability to defecate.

Trutovik is a mushroom with unique medicinal properties, the presence of which has been known since ancient times. For many centuries, the tinder fungus has been the king of medicinal drugs. Dietary supplement Mushroom tinder fungus can be recommended for general strengthening of the body. Helps to normalize metabolism, restore the functions of the liver and biliary tract, has detoxifying and mild laxative properties.

Castor oil

Castor oil is another folk remedy that belongs to the category of natural laxatives. It is derived from castor beans and taken orally to stimulate bowel movements. This ancient oil not only lubricates the intestines, but also causes them to contract, allowing you to quickly get rid of constipation without an enema. Castor oil should be taken one to two teaspoons on an empty stomach.

Coffee

Natural coffee is good for constipation. It stimulates peristalsis by contracting the intestinal muscles. Keep in mind that, on the other hand, coffee can cause dehydration, so be sure to drink plenty of water when drinking caffeinated drinks.

Milk and ghee

One of the popular home remedies for constipation in India. One or two teaspoons of ghee with a cup of warm milk before bed is an effective natural way to get rid of constipation. Ayurveda believes that in this way it is possible to provide the necessary amount of lubrication for the muscles of the intestines and facilitate the passage of stools. However, it should be borne in mind that in people with lactose intolerance, milk can cause indigestion.

Grandmother’s recipes for constipation

1. Soak a few prunes in a glass of hot water. In the morning, eat softened fruits and drink the water in which they were soaked.

2. Senna decoction, dry grass, and tea from the leaves of the plant are very effective remedies that act within a few hours after consumption.

3. Pour a tablespoon of flax seeds with a glass of boiling water, leave for 30 minutes and take ¼ cup before meals.

4. Pour 1 tablespoon of cumin and dill seeds with 1 cup of boiling water, let it brew. Take ½ cup before meals throughout the day. Such an infusion can be given even to infants, 1 tbsp. spoon before feeding (in the absence of allergies).

5. Drink a tablespoon of vegetable oil in the morning on an empty stomach, drink water acidified with lemon juice.

What foods can help with digestive problems?

It is generally accepted that a condition in which there are fewer than 3 bowel movements per week or noticeable difficulty when going to the toilet is called constipation. And although it is not customary to talk about it, however, constipation is a fairly common problem.

Sometimes all it takes to solve a “difficulty” is to make a few changes to your diet. In this case, the key word is “fiber”, as this is exactly what may be missing in this case. Eating the following 5 foods can help “relieve” the situation.

1. Oatmeal

“There are two types of dietary fiber: insoluble and soluble, and they can help with constipation,” explains Dr. Nitin Kumar, weight loss specialist and gastroenterologist. Oatmeal contains both, but in particular is an excellent source of soluble fiber.

Soluble fiber can make it easier for the food bolus to pass through the intestines because it softens it. It is generally accepted that insoluble fiber plays a role in increasing the regularity of bowel movements by increasing the amount of stool.

2. Popcorn

One cup of popcorn contains 31 calories, 1 g of protein, 6 g of carbohydrates and 1.2 g of fiber.

To get the most benefit from popcorn, avoid sweet popcorn and fatty toppings. Because they tend to contain trans fats and artificial sweeteners, and as a result, even a small serving of the product can be very high in calories.

3. Prunes

Dried plums or prunes are perhaps the most popular food for those seeking relief from constipation. Not only is it rich in fiber, but it also contains fermentable sugars that can help improve peristalsis.

In a 2014 study, participants with constipation were instructed to eat about 10 prunes (100 g) per day. After 3 weeks, stool frequency improved significantly.

4. Beans

Eating beans may promote good digestion, although they may initially cause symptoms such as bloating and gas in the intestines. “Gradually increase your intake of fiber-rich foods. You may feel even worse until it gets better,” notes Dr. Elizabeth Blaney, gastroenterologist and clinical assistant professor of medicine at the University of Pittsburgh, USA.

For a gentler alternative, E. Blaney recommends trying green beans. While they do not contain as many nutrients and fermentable sugars, they can still serve as a source of dietary fiber without the side effects mentioned above.

5. Berries

Eating antioxidant-rich berries such as raspberries, blackberries, and strawberries may also help relieve constipation.

Berries can be a sweet addition to breakfast, be it pancakes or porridge.