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The Ultimate Solution To Your Super Long Stay At Bathroom: Constipation Remedy.

The Ultimate Solution To Your Super Long Stay At Bathroom: Constipation Remedy.

Constipation is a common issue that affects most people and pets from time-to-time. However, knowing that everyone has been in your shoes isn’t very helpful when you’re dealing with the negative side effects associated with this medical issue, including abdominal pain, nausea and bloating.

The good news is that there are ways to minimize the duration and suffering involved with constipation. You can also make a few simple lifestyle changes to prevent future issues.

The Association with Other Health Problems and Side Effects

When you get constipated, your digestive system slows down. Over time, you can develop a blockage that makes it impossible for waste to pass through your body. This can lead to problems that are much bigger than simply feeling uncomfortable.

Research [1] indicates that people who suffer from constipation have a higher risk of developing urologic disorders, hemorrhoids, fecal incontinence, anal fissures and colonic conditions. Another serious medical problem that can arise from constipation is a fecal impaction. This comes with additional side effects such as:

• Headaches

• Vomiting

• Weight Loss

• Rapid Pulse

• Fever

• Urinary Incontinence

• Dehydration

• Confusion

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• Rapid Breathing

Sadly, if a human or animal reaches the fecal impaction stage and doesn’t get medical assistance, they could actually die [2] from not having enough productive bowel movements. This is especially problematic for cats because they can become seriously impacted after only two or three days [3] of being constipated. Pet owners need to always remain aware of their animal’s bowel movements in order to prevent an untimely death.

Humans typically produce 1 ounce of fecal matter [4] daily for every 12 pounds of their weight. This means that someone who weighs 170 pounds can expect to pass .88 pounds of stool today. Of course, there are exceptions to every rule, and you’re probably never going to actually weigh your stool.

Most people are considered to be in the healthy bowel movement range if they eliminate fecal waste anywhere from once every three days to three times per day. The important thing is to know what’s normal for you and take action if anything changes.

The Cause

There are several things that could be causing you to feel constipated. Some of the most common risk factors include:

• Not getting enough fiber

• Dehydration

• Eating too many dairy products

• Overconsumption of caffeine or alcohol

• Eating foods high in sugar and fat

• Lack of exercise

• Stress

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• Sudden diet changes

• Certain prescription medications

• Irritable bowel syndrome

• Diabetes

• Pregnancy

The Other Health Issues That Can Result in Constipation

If none of these risk factors appears to be the culprit, you could be suffering from another health issue that can lead to constipation. Here are a few additional things to keep an eye on:

Hypothyroidism

People who have hypothyroidism are more prone to becoming constipated. If you have this condition, you need to take proactive steps to help prevent bathroom issues. Also, if you’re young and experience constipation frequently, talk to your doctor about whether or not it’s possible that you have undiagnosed hypothyroidism.

Excessive Chocolate Consumption

Studies have shown that chocolate may be the culprit [5]  in some people’s constipation woes. If you frequently indulge in this sweet treat, you may want to try reducing your intake or eliminating it altogether to see if that helps you stop getting constipated.

Iron and Calcium Supplements

One of the reasons it’s recommended to consult with a doctor before starting any new supplements is that some of them may cause unexpected health problems. Calcium and iron supplements have been linked to constipation, so it’s best not to take them unless it’s actually necessary. Fortunately, those who must take these vitamins can use a stool softener to help balance things out.

Depression and Antidepressants

Antidepressants can occasionally cause constipation. If this happens to you, consult with your doctor about the possibility of adding a stool softener. Before you consider changing or eliminating your antidepressant because of constipation, be aware that depression can also have a negative impact on your bowel movements.

The Best Treatment

If you’re currently constipated, you need to take steps to correct the problem before it becomes worse. There are numerous options available, but please note that each may be more or less effective than usual for your body. Due to this, you may need to try a few different things before you get relief.

When you first begin to get constipated, you can put some gentle home remedies into action:

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• Take a slow walk once a day

• Increase your intake of water

• Schedule enough bathroom time so that you don’t feel rushed

• Boost your consumption of fiber

• Add more fruits and vegetables to your diet

• Put your feet on a 6-inch stool while attempting a bowel movement

If these methods don’t work within a couple of days, you can turn to over-the-counter assistance:

• Use Metamucil, Citrucel or Perdiem

• Use a stool softener

• Try a laxative

Although constipation feels like a very private thing and may be embarrassing to talk about, you need to reach out for medical assistance if your best home remedy efforts fail to produce the desired results within one week. Stay alert for other issues that would make it necessary to visit a doctor even sooner, including blood in your stool, rectal pain and uncontrolled leakage.

Remember: if constipation goes on for too long, you could become impacted. From there, it’s possible to develop serious health complications, and you could even die.

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Death from constipation is rare, but it happened to a 16-year-old British girl in 2013 [6] . In another interesting example, Elvis Presley’s doctor has stated [7] that he believes chronic constipation was the true reason for the singer’s death.

The Prevention

One bout of constipation is more than enough to inspire most people to look for prevention methods. There are many simple lifestyle changes that will help.

Regular Exercise

The Mayo Clinic recommends exercising for 30 minutes per day to maintain a healthy body. You can incorporate a variety of physical activities, ranging from running to Tai Chi. Walking for 30 minutes daily is a great way to hit your fitness requirement.

Avoid Dehydration

Do you ever feel hungry for no good reason? The odds are high that your body is actually becoming dehydrated. Many people don’t get the minimum daily recommended amount of eight glasses of water per day, and this leads to issues such as constipation and headaches.

Studies have found [8] that women actually need at least 9 glasses per day, and men typically need 13. These numbers can also increase if you have a lot of physical activity.

Switch to a High-Fiber Diet

If you’re not getting enough fiber, you’re highly likely to end up dealing with multiple bouts of constipation. Good sources of fiber include vegetables, fruit, beans and whole grains.

Depending on your gender and age, you should be getting somewhere between 21 and 38 grams [9] of fiber daily. A simple guideline is to shoot for 14 grams of fiber within every 1,000 calories of food.

Reduce Stress and Anxiety

When you become overwhelmed with stress or anxiety, your body often reacts in a negative way. Constipation is one of the common side effects of high levels of anxiety and stress.

To reduce this risk factor, put aside some time each day to relieve stress by meditating, doing Tai Chi, reading, walking in a wooded setting, napping or partaking in another relaxing activity that you enjoy. It’s best to steer clear of screens and electronics during your relaxation time.

The Permanent Relief

Everyone will probably experience constipation at least once in their lives, but you don’t have to let it turn into a chronic problem. Instead, become proactive today by boosting your fiber intake, starting a daily exercise routine, increasing your fluid consumption and reducing your stress levels. Even if you have a busy lifestyle, you can de-stress in just 45 seconds [10] !

Featured photo credit: David Murphy/Flickr via flic.kr

Reference

More by this author

Holly Chavez

Writer, Entrepreneur, Small Business Owner

How I Keep the Spark Alive in My 10 Years of Marriage 8 Psychological Tricks To Help You Nail the Interview of Your Dream Job The Ultimate Solution To Your Super Long Stay At Bathroom: Constipation Remedy. Low glycemic index foods I Promise These 10 Low GI foods can Keep You Fuller For Longer! Emotional Quotient Isn’t Just About Emotions. It Involves Numerous Skills

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Last Updated on February 18, 2019

13 Tips to Face Your Fears, Grow with It and Enjoy the Ride

13 Tips to Face Your Fears, Grow with It and Enjoy the Ride

Fear. I spend my life talking about fear — fighting fears, fixing fears and understanding fears. And yet I doubt I get 10 calls a year from people saying “Mandie can you help me fix my fear?”

Why is this so critically important to you?

The realization for me is that fear is not the fundamental driving force in your life it’s what regardless of whether I’m talking to a doctor, a teacher, a CEO’s, a senior citizens or teenager – every single one of those conversations has a direct correlation with your world.

Fear can range from the overwhelming desire to look away or stop in your tracks to literally fleeing your country and the life you knew. In this article, I will share you with 13 tips to face your fears and enjoy the ride.

1. Know That Fear Is Real, but Can Be Overcome

Right now around the world people are facing fear — real fear. Fear that I pray my children and I will never experience. Does that lessen my fears or your fears in your relativity safe 21st century life?

When I look at the world we all live in, I find that fear like so many other emotions can mean so many different things to so many different people:

  • The child who has to be physically dragged to their first day of school.
  • The man facing the judge.
  • The woman with her hand poised over the buttons over her phone because she has to walk down a dark corridor late at night alone.
  • The man as the surgeon says “count backwards from 10 Mr Smith.”
  • The woman that’s told “We are sorry, we can’t help you.”
  • The man that faces the empty circle of a gun and prays for his very existence.

These and a million more (Portrayed in every kind of movie, book or song you could imagine) are what make us human. We face fear and somehow move forward or are stopped in our tracks.

Like the rabbit in the headlights of the car that veers off through the field away from the tyres of the car or stays still praying for salvation. Like someone will save them. Sound familiar?

Fear is huge. Fear is everywhere and yet fear can be overcome, controlled and can even be a power for good.

2. Accept Your Fear

Firstly if you aren’t facing the barrel of the gun, atrocities that make the news or impeding death, that’s a good start. However it doesn’t mean your fear is any less real.

We are quick to say “I can’t moan, my life is not as bad as X.” While in theory, that’s honorable your appreciation of Mr. or Mrs. X’s horrific life won’t change anything directly. So accept your fear is relative to you.

And here’s what can be done.

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3. Get Some Perspective

I found myself asking anyone that would answer “what is your worst fear”. The answer that intrigued me the most came from my daughter (15 years old and she usually has a copy of Fight the Fear – my book – in her school bag so she can help someone else be as positive and confident as her. No matter what life throws up.)

And her fear, surprised me — heights. I pointed out that we live in a sprawling bungalow (one storey) and the highest she goes is two storeys’ at school! She laughed but added, fear isn’t like that Mum. I know it’s not a real fear, but it’s like when you stand on a chair and feel unsafe.

That girl will go far. Because she truly gets fear.

We know something is scary and yet we still do it. Why? Because we have a perspective to the fear. When you lose perspective, it can feel too big, and too scary.

So look around you to get some perspective on your fear:

  • Are you really at risk?
  • Will this kill you?
  • Which leads us on to..
  • If the worse was to happen what would it be?

4. Hold a Hand

As a coach, it is my job to holds someone’s metaphorical hand and help them face a fear.

Like the child petrified of the thunder storm or the teen that can’t get back in a car again after failing their test, your job as a parent is to reassure, encourage, enable and motivate someone to face something that ideally they never would choose to again.

We know many of our fears aren’t real. However, it is only when someone guides us with love, respect, lack of judgement and safety are we able to get through fear. And trust me, you can get through your fears. I’ve seen it so many times.

Ask yourself:

  • If the worse were to happen, what would that be?
  • Could that really happen?
  • If the worse did happen, how would you recover?
  • If the worse were to happen, what would you need to do next?

By seeing fear as not the end destination but part of being human, you can see through it’s wily evil ways and move forward.

5. Know Whose Hand You Hold Either Physically or Emotionally

This helps with fears for the rest of your life.

Think of someone you can always rely on (and ideally you won’t just answer yourself because that adds a lot of pressure to your existence!) And you will find that you’ve already found a way to get through fear.

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The beauty of this is that it means that fear becomes part of life not something to be feared and shied away from.

It means you know you can turn to your friend, partner, colleague, parent, sibling and say “Right I need to deal with this, and I’m going to need you to help me.”

For one moment, think about it from the other person’s view point. When we get to help other people we feel valued, loved, respected and lots of other positive emotions and we get a good dose of positive chemicals setting off in our bodies too.

Your fear, and your determination to fight it, helped someone else too. Now that’s cool right?

6. Understand That There Are Some Things Fear Will Never Touch

I like to find role models in life — people who have faced heroism, history changing moments, war, atrocities, miracles, life saving inventions.

Not everyone was looking for greatness, however they all found it. And one of my favourite books to date is written about Alistair Urquhart, the forgotten highlander. If this doesn’t get turned into a film in the future, then no man’s story is likely to.

Alistair went through the most horrific experiences in the 2nd world war. If you think of one of the awful things that happened back then in our world, Alistair went through at least 3 of them! Asked afterwards how did you cope? He talked about how whatever they did to his body, no matter how they starved, tortured, threatened or mocked him, they couldn’t have his mind. In his mind he was free.

Of all the people’s voices I’ve heard in my head over the years, this is one of those statements that reminds me anything is possible if you have faith and hope.

Look for the things in life that fear can’t touch. They will create confidence and faith for the future, whatever you face. And they will give you a sense of why being you is awesome.

Of all the billions of people on this planet, no one will have an answer identical to yours!

7. Process Your Fears to Carry on with Life

Being brave is not about sticking your chest out and smiling regardless of what hell you endure. It is about finding a way to emotionally process your fears to be able to keep going.

I have a tool kit of things I can rely on – tools, strategies, techniques. They include people to hug or talk to, music. hobbies, walks on the beach and even my favourite food. It sounds mad but at the times where I have questioned “how will I get through this?” I’ve found immense joy in doing the most unlikely of thing that makes me smile.

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It may be a short lived moment of happiness. However, it reminded that nothing stays the same and I can find away.

One client told me that it was crazy when it felt like their world was falling around their ears to run a bath to the brim (you don’t waste water) get the best bath oils, light too many candles, lock the door and drink a glass of bubbly (champagne is only for special occasions.)

Did that moment fix the disaster that my clients life felt? No, however it gave them a moment of calm and the brain is far quicker to find solutions, resolve and motivation to keep going when you do that.

It may feel like madness to do something you love, however it can be a powerful way to help you find solutions to the fears you face in life.

8. Assume the Worse

If you read the statement from the client above. Notice how they assumed it was wrong to fill the bath up to the top? How bubbly is only for special occasions?

Think how naughty they felt to be doing something that was not allowed?

  • Think about what age it may have made them feel?
  • Think about how they feel about champagne?
  • What special moments it’s been a part of in their lives?

And you can see how the assumptions they made about their “right” to have these things was not healthy.

When I drag the assumptions out of people’s words for them to see, they are often struck by how negative the words make them feel.

Don’t assume your words aren’t impacting on you. You can go through fear and actually enjoy the ride when you take the time to understand how you are letting words get to you.

9. Take a Fear That Feels Insurmountable Right Now.

If you were to repeat it to me out loud, what would you say?

Would you have blame on yourself in there? Would you assume others can do it and it’s just you? Would you feel small, unsuccessful, useless, unworthy?

Usually, when you do this exercise, you are able to spot the untruths that run wild in your head convincing you that you are doomed. And rarely when we are faced with our assumptions is there is a lot of evidence to them.

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10. You Are Not Defined by Your Fear

One fear does not define your life – be mindful of that. It is likely to lead you to thinking of all the times you’ve succeeded and bring a moment of calm, confidence and faith back to you.

11. Go with Fear

When you learn to go with fear, you could find yourself actually having fun, no seriously – having fun.

I have a few amazing clients I’m working with right now who would describe themselves as life long worriers, or pessimists. In the past that has served them well, enabling them to keep safe, steer clear of risks and even develop strategies in the event of disasters. However, now they find it’s becoming hard to break the cycle and they really want to because it’s holding them back.

Notice how they’ve found their hidden fears and want to face them?

One client said “I knew this was going to be tough, and I knew I couldn’t fight it alone and I knew you would be the one to help me.” Before I sat an incredibly successful, confident, capable business owner with a family and a social life to die for.

However, I’ve learned that the most successful looking lives can hide things that impact on life, success, love, happiness and business.

We didn’t start with the fear that they felt was holding them back, we broke the fear down, and found lots of little obstacles that had been deemed as “life” and “unchangeable” and “that’s just the way it is” by developing awareness to the little steps on the road to their obstacles to happiness and success they were able to tackle them in a different way.

12. Discover Great Skills in Your Scary Moments

And in that clients words “I came here to work with you to grow my company, and my own personal skills. I didn’t expect to get the children to be cleaning up after themselves and my partner being more attentive! It all feels a little magic.”

The moral is that out of the scariest of moments, we can find great skills we didn’t know we had. Find better, healthier, happier ways to live and find ways to enjoy life more. (And have a bit of magic!)

What a great place to be in ready for the next fear that thinks it’s going to get in the way of you, right?

13. Own Your Fear

Think back over these tips and come up with at least one example for each one. Write them down. Put them on your phone. Turn them into a piece of art. Turn them into a poem. Frame them. Go for a fast walk across the fields, beach, down town and repeat these things in your head to the sound of your feet on the ground.

We rarely take the time to appreciate how far we have come, how much we can achieve or what we are capable of – by really owning the tips in this article you will have given your brain a big fat dose of “Damn right I can do this!” and the motivation and accountability to say “Let’s find a way” through any fear.

You can’t help but feel good when you see that can you? And fear doesn’t stand a chance, does it?

More Resources About Fighting Fear

Featured photo credit: Ben White via unsplash.com

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