Disclaimer: This post was written for informational use only because I am not a doctor, and it is not to be used as a substitute for professional medical advice.
Constipation can happen to anyone, but it is often worse for disabled people because you can’t do the things non-disabled people can to prevent constipation. People with Spina Bifida often have difficulty going to the bathroom because most people have paralysis in their bowel muscles and are unable to go to the bathroom naturally. Chronic constipation is common amongst people with physical disabilities such as Spina Bifida because you can’t move around as well as non-disabled people can, and it’s easy to have a constipation problem and not know about it. My disability has a lot of challenges that you can’t fix, but out of all of them, I think constipation is the worst because it can cause a lot of pain, and there is only so much you can do about it. When you have a physical disability, constipation is something that is very difficult to completely prevent because you can be doing everything right and still get constipated. It is possible to prevent constipation most of the time with a few lifestyle changes. How do you prevent constipation while living with a disability? In this post, I am going to talk about a few things that I do to prevent constipation most of the time.
Make sure you are having regular bowel movements- When you have Spina Bifida, it takes longer to have a bowel movement, and depending on your mobility level, sometimes you spend hours on the toilet. People who have a harder time going to the bathroom sometimes are not as consistent with doing their bowel regimen because no one wants to spend half of their day on the toilet. I sympathize with people who struggle to go to the bathroom because it is hard, but I don’t understand people who think not having a bowel movement is a solution. Everyone needs to remove waste from their body, whether it’s hard or not. You don’t have to enjoy sitting on the toilet for hours because I sure don’t, but if you want to make it easier for yourself, you have to have frequent bowel movements. Bowel movements sometimes still will take hours if you do it regularly, but what a lot of people do not understand is that when you do it more often, there is less of a chance that you will struggle with severe constipation. Don’t skip your bowel regimen because it’s necessary, and not pooping enough could be the reason you are getting constipated!
Drink enough water– If you want to prevent constipation, it is so important that you drink enough because water helps prevent constipation by softening hard stools, making them easier to pass. There are a lot of ways you can drink more water, and you don’t have to be drinking gallons of water every day like some fitness influencers do, because you can get a lot of water through the food you eat, and drinking large amounts of water is often unnecessary. People with Spina Bifida often need to drink more water than someone without Spina Bifida because you are more prone to constipation and bladder infections. The amount of water that you should drink varies from individual to individual, and it depends on your activity level and body weight because people at a lower weight who don’t exercise will need less water than those at a higher weight who do exercise. Dehydration is one of the most common causes of constipation, so make sure you are eating enough.
Move as much as you can- When you have Spina Bifida, it can be hard to stay active because a lot of people have physical disabilities and fitness is not accessible, but most people are able to do some kind of exercise. Movement is so important for preventing constipation because it keeps everything moving, and people who don’t exercise often have a harder time having a bowel movement than people who do exercise on a regular basis. Exercise may look different for people with Spina Bifida because you are more limited, and there is no specific exercise routine I think everyone should be doing. The most important thing is that you find some kind of movement because not moving enough can trigger constipation, even if you are having regular bowel movements. It doesn’t have to be a high-impact weightlifting routine, and for some people, it may be a light walk or stroll around their neighborhood. Exercise plays a major role in preventing constipation, and if you can exercise, please do because it will make it easier to have a bowel movement.
Take a probiotic– Probiotics can help give your body some good bacteria, which helps keep everything moving, which is important if you want to prevent constipation. Probiotics do not work as quickly when you have a disability, and you shouldn’t expect miracles, but adding a probiotic can make a small difference. Some people may not get as much relief from a probiotic, but I feel much better when I take one, and I feel less bloated, which makes it worth it for me. There are times when I feel like my probiotic does nothing for me, but most of the time it helps because even a little progress is better than none.
Change your diet- Exercise is important for preventing constipation, but diet plays an even bigger role because if you aren’t eating in a way to support your bowel function, you are going to struggle with constipation a little bit more. I love cookies, but I would not eat them multiple times a day because too much sugar can cause bloating and make you more constipated. The diet you should be following is going to be different for everyone because we all have different triggers, and not everyone needs to go on a gluten-free diet. Find the diet that works best for you that supports your gut health, because under-fueling your body or eating too much fast food might be a contributing factor to your constipation problems. If I am struggling with constipation, the very first thing I think about is what I have eaten that day that might have triggered it, because a lot of the time, you can see improvement by making some diet changes.
Eat enough fiber but not too much- Fiber is important for constipation relief because fiber helps increase the weight and size of your stool and softens it making it easier to pass but too much or not enough can cause constipation. Make sure you eat enough fiber but eat a normal amount because too much fiber can cause a lot of gas and bloating which often leads to constipation. Fiber is necessary for constipation relief, but you don’t have to double your fiber intake because more is not always better.
Take a stool softener- When I do my bowel regimen, I put MiraLAX (not sponsored) in my bowel bag to help me go to the bathroom, but I also take an over-the-counter stool softener and another laxative that is in pill form, hours before I need to have a bowel movement. Most of the time, I could probably get away with not taking extra laxatives, but I can never tell if I am constipated because I don’t always feel pain. The amount of laxative I take would be way too much for the average person but when you have Spina Bifida, sometimes it’s necessary because one laxative is not always enough. You should always talk to your doctor before taking extra laxatives because even though something is safe for me to do, it doesn’t mean you should be doing it too.
Eat some kiwi- Kiwi not only tastes great but it is one of the best fruits you can have for constipation prevention.
When you have Spina Bifida or any disability where your bowel function has been affected, it can be hard to completely prevent constipation, and for some people, it might be impossible. Constipation is painful and can happen to anyone, but it can be worse for disabled people because laxatives that give most people relief often don’t work for disabled people. When you have Spina Bifida, you might not be able to completely prevent painful constipation, but you can exercise and eat in a way that supports your gut health to make it less likely. I struggle with constipation, and there is nothing I can do to change that, but I don’t have serious problems often because I make it a priority to do my bowel regimen regularly, even though most days, I would rather be doing anything else. There are a lot of ways you can prevent constipation while living with a disability, and these are only a few that help me personally, but they are not cures, and you can still get constipated if you do all of these things. It is possible to prevent constipation with simple lifestyle changes. How do you prevent constipation? If you liked this post, please leave a comment below and share it with your friends.
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