Stop living life while having to put up with IBS constipation a.k.a. IBS-C, reverse this problem now!
It is extremely useful to know what is causing your IBS-C. This way you can tackle the issue with a correct solution.
Please note that IBS constipation may not exist exclusively. You may also experience alternating diarrhea in combination, however it would not be your dominant symptom. If this is the case, I would classify the symptom as IBS-C and seek a treatment for this problem.
When IBS-C is present you may also feel pain in the gut region and some bloating as a result. It is important to focus at the root of the problem and not the side effect symptoms caused by the source of the issue. In this case, we would focus on IBS-C as this would be the root problem causing the other side effect symptoms to be present.
So why are you experiencing IBS Constipation?
There are a number of situations that would cause your bowel movements to become irregular and sluggish:
1. Lack of fiber and liquid in your diet
When you lack fiber you are more likely to have problems performing bowel movements. This is because the stool lacks bulk and it is usually more hard & dry as a result of a low fiber diet. On the same note, if you lack liquid in your body, it would also add to the IBS-C symptom. The colon would lack hydration and the stool would become more dry.
2. Inactive physical lifestyle
Being physically inactive would cause your system to slow down and this includes your bowels. If your bowels are slow, it would cause the rhythm of the intestines to push at a much more sluggish pace and this would add to your symptom of IBS constipation.
3. High level of mental stress
It is important to keep your level of mental stress and emotions at a bare minimum. Stress could severely tax your system and affect the rhythm at which your intestines move. If depression exists, this would also have a negative effect on your gut movement. The ideal environment is to keep your mind at ease and try to prevent yourself from experiencing stressful situations.
The solution to IBS constipation is to stick with the following guidelines and always remember that persistance is key:
1. Increase fiber and liquid in your diet
Fiber – Take 2 scoops in 1 cup of water, taken 3 times per day (It is recommended to consume between 21-38 grams of dietary fiber each and every day.)
Increase your intake of fiber, both soluble and insoluble. Soluble fiber would create a soft film around the surface of the stool to assist with movement. Insoluble fiber helps to create the bulk of the stool. Therefore it is essential to have both types of fiber in your diet.
Examples of soluble fiber: oatmeal, oatbran, legumes [peas, lentils, beans], apples, pears, strawberries, blueberries, and nuts & seeds.
Examples of Insoluble fiber: Whole grains [whole wheat breads, brown rice, barley], wheat bran, carrots, cucumbers, zucchini, tomatoes, and celery.
Ensure that you drink plenty of water when you increase the amount of fiber into your daily diet. The increase of water intake will also help to keep your intestines hydrated to prevent the stool from over-hardening.
2. Stick with a weekly plan to become physically active
Make it a habit to exercise at least 2-3 times per week at a bare minimum. This can include a fast-paced walk around your neighbourhood or a jog at the gym for at least 1/2 hour to an hour minimum. Keep your heart rate up and place some exertion on your vascular system.
Exercising not only helps out with your physical health but mentally as well. It helps to decrease anxiety if it exists and helps your body to relax after a long work-out. Keep this up and eventually your system will nurse its way back to normal by increasing the gut mobility to a pace that prevents constipation.
3. Avoid situations where high mental stress is present
With Irritable Bowel Syndrome, your intestines are much more sensitive to mental stress and emotions than those who don’t suffer this syndrome.
The key piece of information is to avoid extremely stressful situations at all costs. It is much easier for your system to handle a couple of situations that involve a little bit of stress over a single dose of high stress. Your gut may respond to the stress at that exact moment or a couple days to a week later.
It is best to place yourself in an environment that accentuates tranquility and zen. If this is not possible, it is crucial to always remember to spend at least 1/2 an hour to relax after a stressful event has occurred. This aids to calm your system down and helps to prevent further damage to the gut’s mobility function.
There are many forms of alternative treatments available and the one that I would strongly recommend is acupuncture. The reason is because it helps to resynchronize your organs so they work together in harmony. When a single organ is not functioning correctly it may inhibit other organs that it works with and that causes a domino effect.
I have personally found extreme benefits from this form of treatment and it has even reversed other symptoms such as anxiety, alternating diarrhea, and stomach/intestinal pain.
It is best to seek an alternative health care provider that not only provides acupuncture but Chinese herbs as well. They would normally prescribe herbs in combination with the acupuncture treatment to further assist with the reversal of your symptom(s).
It is highly beneficial to execute both forms of treatment [acupuncture & Chinese herbs] to reverse your condition of IBS constipation.
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