Irritable Bowel Syndrome Message Boards | Constipation and sleep issues

Per part of the newsletter @ http://www.helpforibs.com/news/newsletter/062205.html#askheather:
With constipation, the slower your gut motility is, the longer it takes for the transit of matter through your colon. The longer this takes, the more time there is for the colon to absorb too much moisture out of the matter, and this makes constipation even worse. Drinking plenty of water (especially in conjunction with a soluble fiber supplement) will help alleviate this.

It's pretty difficult to drink too much water, so make it your goal to drink 16 full glasses of water each day, and if you can make it a little bit more, even better. It's easiest to just space out your water throughout the day, especially between meals. Keep a water bottle or glass at hand at all times when you're at home or work, carry a water bottle with you if you're out and about or at school, and keep water bottles in your car for when you're on the go.

If you're suddenly increasing your water intake, then yes, you will be running to the bathroom an awful lot. But hang in there, because it won't take more than a week or so for your bladder to adjust. The really interesting thing is that you'll likely find if you don't keep up with your new water increase once you've adjusted, you will suddenly find yourself very irritable and thirsty. Most people function better overall when they're drinking quite a bit more water than they may think they need.

5. I know exercise is important for constipation, so I get at least 20 minutes of walking in each day.

Exercise is more than important for constipation-prone IBS folks - it is absolutely critical. Exercise in general regulates bowel function and increase the efficiency of your entire digestive process, and it also reduces muscle tension. Exercise works your muscles (including internal muscles, like your colon), releasing the energy stored from involuntary contractions under stress, and allowing relaxation. With IBS, a relaxed colon is a happy colon.

The catch here is that moderate activity - which would help regulate constipation in a normal person - might not be nearly enough for constipation from IBS. You may well need a solid hour - or two - of exercise on a daily basis. You might also need a strenuous aerobic exercise, and not just walking or gentle workouts. This is particularly true if you are sedentary throughout the rest of the day (desk jobs are not good for the gut!).

Why would an intense workout be better for constipation than a series of shorter, lighter activities? The production of adrenaline that fast-paced, vigorous exercise produces actually results in something close to the "fight-or-flight" reaction of your body. Part of this reaction is an increase in peristaltic movement and a bowel movement. Light exercise won't necessarily produce the same results.

I know it can be difficult, if not impossible, to find this much time on a day-in, day-out basis for exercise. But if you can make the attempt, please try. Obviously, any exercise is better than none at all, so don't give up shorter, lighter workouts if that's all you can fit in. However, if you are able to try at least a couple full-fledged, all-out, hard-core workouts each week, even if it's just for a trial run, you may see such benefits to your bowel that you become determined to find a way to make this a habit. Just make sure to drink plenty of water afterwards!

~ Heather

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