Life Kit: How to Relieve Constipation
Podcast Information:
- Title: Life Kit
- Host: Marielle Segarra
- Description: Life Kit from NPR offers expert advice on various aspects of being human, from sleep and money management to parenting and more. Hosted by Marielle Segarra, the podcast aims to help listeners navigate everyday challenges with practical tips and insights.
Episode: How to Relieve Constipation
Release Date: April 8, 2025
Introduction to the Topic
Marielle Segarra opens the episode by addressing a common yet often uncomfortable issue: constipation. She empathizes with listeners who may be experiencing severe constipation, setting a supportive tone for the discussion.
Quote:
"Have you ever been really, really constipated? Like you haven't pooped for a few days or a week and your abdomen is getting fuller and you sit on the toilet but nothing comes out?"
— Marielle Segarra [01:17]
To kickstart the conversation, Dr. Kumkum Patel, a gastroenterologist, provides a motivational pep talk aimed at easing the anxiety associated with constipation.
Quote:
"You got this. Imagine that the poop is traveling and it's just waiting. You're gonna open those gates and allow for that poop to naturally flow out because it's ready and you're ready and you no longer want it in there."
— Dr. Kumkum Patel [01:44]
Understanding Constipation
Marielle delves into the basics of constipation, distinguishing between normal and chronic conditions. She references medical guidelines to help listeners identify if they might be experiencing chronic constipation.
Frequency Guidelines:
Dr. Lynn Chang, a gastroenterology professor at UCLA's David Geffen School of Medicine, defines chronic constipation as having fewer than three bowel movements per week.
Quote:
"One is less than three bowel movements per week."
— Dr. Lynn Chang [05:41]
Immediate Steps to Relieve Constipation
Avoid Prolonged Sitting on the Toilet
Dr. Chang advises listeners not to sit on the toilet for more than five minutes at a time to prevent complications such as hemorrhoids and pelvic floor dysfunction.
Quote:
"If you have been sitting on the toilet for longer than five minutes, it's time to get up."
— Dr. Lynn Chang [05:44]
Hydration
Dr. Patel emphasizes the importance of drinking warm liquids to stimulate intestinal muscle contractions, aiding in the movement of stool.
Quote:
"Get a glass of water, warm water perhaps, because warm liquids tend to stimulate the contraction of the intestinal wall muscles."
— Dr. Kumkum Patel [06:28]
Physical Interventions
Toilet Posture
Marielle introduces the concept of using a toilet stool, such as the Squatty Potty, to improve posture during bowel movements. This simple tool can straighten the pathway for stool, making elimination easier.
Quote:
"When you lift up your legs closer to your chest, you're actually easing up the angle at which your poop can come out. It's straightening it out."
— Dr. Kumkum Patel [07:26]
For those without access to a toilet stool, creative alternatives like using a step stool or resting elbows on knees are suggested to achieve a similar posture.
Pelvic Floor Exercises and Stretches
Kelly Peterson, a physical therapist specializing in the pelvic floor, recommends specific stretches to alleviate pelvic floor tension, a common cause of constipation.
Quote:
"You have to be flexible enough to be able to do this. You basically are, you know, keeping your feet wide and sitting your bottom down and you bring your arms in between."
— Dr. Lynn Chang [08:37]
Abdominal Massage
Another technique discussed is abdominal massage, also known as the "I love you stretch." This involves tracing the letters I, L, and U around the belly to stimulate the intestines.
Quote:
"Sometimes it's called the I love you stretch because your hand will look like it's spelling out the letter I, L, and U."
— Dr. Kumkum Patel [08:37]
Managing Urges and Preventing Damage
Marielle addresses the challenge of managing the urge to poop while avoiding prolonged toilet sitting. Dr. Chang advises listening to genuine bodily signals rather than abdominal discomfort to prevent straining.
Quote:
"When you feel the urge in your rectum, then you want to go to the toilet, not just because you feel uncomfortable in the abdomen."
— Dr. Lynn Chang [09:50]
Prolonged sitting can lead to hemorrhoids, pelvic floor dysfunction, or rectal prolapse, making it crucial to heed these guidelines.
Medical Interventions
Laxatives
When physical interventions are insufficient, laxatives become an option. Dr. Patel explains the difference between osmotic and stimulant laxatives.
Quote:
"Osmotic laxatives pull water in and make it smoother for that poop to slide out."
— Dr. Kumkum Patel [11:07]
Osmotic laxatives like Miralax are gentler and take longer to work, while stimulant laxatives such as Senokot and Ex-Lax act faster but can cause cramps or diarrhea.
Suppositories and Enemas
For severe cases, suppositories and enemas are recommended. Suppositories help evacuate stool from the rectum, while enemas stimulate the bowels more forcefully.
Quote:
"You might consider an enema which will go even higher up in your digestive tract to your colon."
— Dr. Lynn Chang [13:09]
However, frequent use of enemas is discouraged to prevent dependency.
Relaxation and Stress Management
Stress is a significant factor contributing to constipation. Dr. Patel explains how the body's fight-or-flight response can hinder bowel movements.
Quote:
"When we're under stress, we release hormones that put our body into fight or flight mode... I don't really have time to poop."
— Dr. Kumkum Patel [14:19]
To combat this, relaxation techniques such as the 4-7-8 breathing method, warm baths, and exercise are recommended to reduce stress hormones and facilitate bowel movements.
Breathing Technique:
Quote:
"So basically, you take in a deep breath over the count of four, hold for seven, and exhale for eight."
— Dr. Kumkum Patel [14:45]
Long-Term Solutions
Dietary Changes
Increasing water and fiber intake is essential for preventing chronic constipation. Dr. Chang highlights various fiber-rich foods and advises incorporating them gradually to avoid gas and bloating.
Quote:
"If you're not used to eating a lot of fiber and you start eating more, usually you're going to get gas and bloating and even some cramps."
— Dr. Lynn Chang [16:07]
Fiber-rich foods include whole grains, beans, vegetables like broccoli and kale, fruits such as raspberries and apples with the skin on, and surprisingly, avocados, which contain up to 10 grams of fiber each.
Investigating Underlying Causes
If constipation persists despite dietary changes, it may be necessary to consult a healthcare provider. Chronic constipation can result from medications, hormonal changes, or underlying health issues that require specialized treatments like pelvic floor therapy or, in extreme cases, surgery.
Quote:
"Chronic constipation can also be caused by hormonal changes like the ones that happen when you're pregnant... It can help to see a doctor because they can help you figure out the cause."
— Marielle Segarra [16:44]
Recap of the Episode
Marielle summarizes the key takeaways to help listeners effectively manage constipation:
- Identify Constipation: Pooping fewer than three times a week indicates constipation.
- Limit Toilet Time: Avoid sitting for more than five minutes to prevent complications.
- Change Posture: Use a toilet stool or adjust your position to ease bowel movements.
- Use Laxatives Wisely: Start with osmotic laxatives and consult a doctor if needed.
- Relax and Manage Stress: Implement relaxation techniques to reduce stress-related constipation.
- Dietary Adjustments: Increase water and fiber intake gradually.
- Seek Medical Advice: Consult a healthcare provider for persistent issues.
Quote:
"Always remember, as Dr. Patel said earlier, you got this."
— Marielle Segarra [17:57]
Conclusion and Final Thoughts
The episode closes with a final motivational reminder from Dr. Patel, reinforcing the listener's ability to overcome constipation with the right strategies.
Quote:
"You're going to open those gates and allow for that poop to naturally flow out because it's ready and you're ready."
— Dr. Kumkum Patel [18:00]
Marielle encourages listeners to explore other Life Kit episodes for further health and wellness tips, reinforcing the podcast's mission to provide practical advice for everyday human challenges.
This episode of Life Kit provides a comprehensive guide to understanding and managing constipation through a combination of immediate interventions, lifestyle changes, and medical advice. By addressing both the physical and psychological aspects of constipation, Marielle Segarra and her expert guests offer valuable insights to help listeners find relief and maintain digestive health.