What Does the Research Say?
Published in the American Journal of Physiology-Heart and Circulatory Physiology, this study indicates that individuals suffering from constipation face double the risk of major cardiovascular events compared to those who experience regular bowel movements. Specifically, the findings highlight that:
- Individuals with constipation are 2.7 times more likely to suffer from a heart attack.
- The likelihood of experiencing a stroke is 2.4 times higher among constipated individuals.
- There is a 1.6 times greater risk of chest pain or heart attack symptoms in those with constipation.
Conducted as part of the UK Biobank study, researchers analyzed data from 400,000 participants, carefully monitoring the daily habits of those affected by constipation. This substantial research underscores the potential role of constipation as a contributing factor to heart attacks.
Key Recommendations to Lower Heart Attack Risk
Following the discovery of this alarming link, researchers have provided several recommendations to help individuals reduce their risk of heart disease associated with constipation:
1. Increase Fiber Intake
Researchers advise those frequently battling constipation to enhance their diet with fiber-rich foods. Sources of fiber include fruits, vegetables, whole grains, and legumes. Increasing fiber intake helps soften stools, alleviating constipation.
2. Stay Hydrated
Dehydration can exacerbate bloating and gas issues in the stomach, further promoting constipation. Adequate hydration is essential for maintaining good heart health as well. Aim for 8 to 10 glasses of water daily to ensure smooth bowel movements.
3. Engage in Regular Exercise
Physical activity plays a vital role in keeping your digestive system healthy. Incorporate at least 30 minutes of light exercise two days a week to help relieve constipation. If time is tight, simply adopting a habit of regular walking can make a significant difference.
4. Consider Probiotics
Probiotics are beneficial bacteria that promote overall digestive health. These good bacteria can help alleviate constipation by reducing gut inflammation and enhancing digestion. Incorporate probiotic-rich foods like yogurt and fermented items into your diet.
5. Maintain a Healthy Diet and Manage Stress
Along with fiber, focus on incorporating antioxidant-rich foods and protein sources into your meals. Reducing meat consumption may also benefit your overall health. To manage stress effectively, consider practicing yoga or other relaxation techniques, and limit alcohol intake.