Constipation

What is constipation?

Constipation is when the bowel contents are passed infrequently, with difficulty, or when stools become thick and dry and are passed with straining or pain when using the toilet. Stool frequency in a healthy person can vary from three times a day to three times a week.

Normally, food moves along the digestive tract through muscle contractions. During this process, water and nutrients are absorbed in the large intestine. If the food you eat contains too little fiber, you don't drink enough fluids, or you don't exercise enough, the feces are transported more slowly through the intestines. As a result, more fluid is absorbed and stools can become dry and hard.

Causes of constipation

There are several possible causes:

• Pathologic changes in the intestines;
• Lack of physical activity - People who exercise regularly generally do not develop constipation. In fact, the colon (large bowel) responds very well to physical activity, and good muscle tone is generally important for regular bowel movements.
• Stress;
• Side effects of medications;
• Poor, unbalanced diet - Diet low in fiber, diet high in fats from meat, cheese and eggs can lead to constipation, high fat and sugar added to lack of fiber and fluids in the diet.
• Lack of proper hydration - You need to consume 8 cups of fluid - water, soups, broths, fruit and vegetable juices or teas to avoid constipation. Alcoholic drinks, carbonated drinks, caffeine can promote constipation.
• Irritable bowel syndrome is another cause of constipation, and is mostly triggered by stress.
• Environmental and lifestyle changes - Traveling can trigger problems for some people because it disrupts normal eating and daily habits. Getting older can also be a factor as it reduces bowel activity and muscle tone. Pregnancy can cause constipation because of hormonal changes or because the enlarged uterus puts pressure on the bowel.
• Taking certain medications - Antidepressant drugs, painkillers or dietary supplements such as iron supplements can slow bowel transit.
• Associated disorders and chronic diseases - Neurological, thyroid or metabolic disorders can cause constipation. So can organ disorders of the digestive tract, diseases of the colon and rectum, which can narrow the bowel, or bowel dysfunction.
• Laxative abuse - Laxatives are commonly used inappropriately, for example by people suffering from anorexia nervosa or bulimia. However, for people with chronic constipation, prolonged use of laxatives may be a justified solution. In the past, long-term use of some laxatives was thought to damage nerve cells in the colon and interfere with the colon's natural ability to contract. However, newer formulations of laxatives rarely have this disadvantage.
• Ignoring the urge - If you have to go to the bathroom, go. If you hold back, for various reasons, you may suffer constipation. People who repeatedly procrastinate going to the toilet, ignoring bowel movements, may end up not having the urge.

Symptoms you may experience when you suffer from constipation:

• Sudden pain in your lower stomach when you go to the toilet;
• Stomach bloating in the afternoon or evening;
• Elimination of gas from the intestines;
• Stools of a hard consistency - could just be the result of days when you've consumed too little water, fiber, or not exercising. Despite straining when you go to the toilet, sometimes painfully difficult, you feel that you can't completely empty your bowels. The stool is usually dark, dry, hard and in small amounts.
• Rare stool frequency - as with other situations, everyone has their own rhythm. As a general rule, "normal" frequency ranges from twice a day to three times a week.
• Loss of appetite and feeling full;
• Traces of blood in the stool;
• Alternating constipation and diarrhea;
• Discharge of feces without sensation of defecation;
• Fever, nausea and/or vomiting;
• Rectal pain and/or burning;
• Stress;
• Irritability and anxiety;
• Lack of energy;
• Weight loss.

Types of constipation

Constipation for short periods of time from time to time is nothing to worry about.

Depending on environmental, behavioral, dietary or lifestyle changes we can be affected by so-called primary or functional constipation. It can set in for a longer period of time, even over six months, with different episodes. Over time, if appropriate treatment regimens are not followed, it can worsen and, in the context of several medical conditions, it can even become chronic.

Depending on the underlying cause, constipation can be of several types:

• Constipation caused by diet - Eating meals at irregular intervals and unhealthy diet can seriously damage digestion. Insufficient hydration, poor diet due to low intake of vegetables, cereals, fruits, starchy foods along with excess processed meats, fried foods and spices lead to constipation in the body.
• Atonic constipation - Intestinal muscle activity is slowed down and digestion is hampered due to neurological, metabolic, endocrine disorders, medication, low potassium, lead poisoning or even sedentary lifestyle.
• Psychosomatic, nervous constipation - If it occurs as a result of lifestyle changes, adaptation to a new environment, it is classified as functional, primary constipation. If the digestive function is disturbed for a period of at least three months, constipation appears as a symptom of irritable bowel syndrome.
• Obstructive constipation - This occurs when the colon is blocked by a foreign body or as a result of rectal prolapse, but can also occur in neurological conditions.
• Stuffing of the colon from various causes - These can be a consequence of surgery or due to tumors.
• Severe/chronic constipation - This form occurs in the context of conditions such as diabetes, hypothyroidism, Parkinson's disease, dementia, depression or following the administration of certain medications.

Complications of constipation

Many people, from children to adults, have transient episodes of constipation that do not pose a threat to the body's health. But when constipation lasts for more than 3 days a month, 3 consecutive months in a year, we are dealing with chronic constipation. Statistics show that one in five people suffer from chronic constipation, a condition that is even more common in women as they get older. Doctors warn that many diseases can hide behind chronic constipation.

If left untreated, constipation can cause anal damage, hemorrhoids or rectal prolapse.

Recommendations for constipation:

• Try to have regular meals. Correct eating habits and regular meals help the digestive system.
• Hydrate: drink at least two liters of water, tea or juice daily.
• What you eat(nutrition) is also important.

Foods to avoid

• → Exclude alcoholic drinks, carbonated drinks and caffeine from your diet as they can promote constipation.
• → Avoid excessive consumption of meat, rice, fried foods, etc., abuse of iron or calcium supplements which harden faecal waste.

Foods, herbal remedies to treat constipation:

• Lemon water: helps to soften stools and aids in the digestion process and is also an excellent detoxifier. In the morning on an empty stomach, drink a glass of water in which you have squeezed the juice of a lemon. The citric acid acts as a stimulant for the digestive system and can help eliminate toxins and undigested matter that has built up on the walls of the colon. Mixing the juice with water dilutes the intensity of the lemon flavor, but also provides the fluids your body needs for a normal stool.
• Apples and pears are high in fiber. That's why they are best eaten raw between meals.
• Plum juice or prunes: recommended because they contain sorbitol, which has a laxative effect. But don't overdo it as it can cause gastric upset.
• Tomatoes have renowned laxative properties. They also contain fiber, vitamins A, C and K and the antioxidant lycopene, which protects against colon cancer.
• Spinach, Brussels sprouts and broccoli are not only high in fiber, but also important sources of vitamin C, vitamin K and folic acid. They'll help make your transit as easy as possible and eliminate constipation.
• Sweet potatoes can help relieve constipation. Ideally, eat them boiled, not boiled.
• Eat plenty of grapes. They have laxative properties and prevent chronic constipation or relieve constipation if it has already set in.
• Bee honey taken in the morning on an empty stomach with a glass of lukewarm water.
• Artichoke has the effect of a natural prebiotic and helps regulate bowel transit.
• Aloe can also soothe your stomach. It's best to use pure gel straight from the plant. It is more concentrated than commercially available and you should use no more than 2 tablespoons. Mix two tablespoons of aloe vera gel with fruit juice in the morning. Or drink a cup of aloe vera juice in the morning on an empty stomach.
• Raisins, dates and figs are high in fiber and have a guaranteed laxative effect. Soak a few dried prunes/smochins in water in the evening. In the morning, on an empty stomach, drink the liquid and eat the fruit that has been hydrated.
• Flax seeds are very high in fiber and Omega 3 fatty acids, which aid digestion. This is why it is recommended to eat 2 tablespoons/day of flaxseed with yogurt, compote or cereal. Flaxseed oil is a natural laxative, an easy remedy for constipation. It coats the intestinal walls as well as fecal matter and increases stool frequency. You can combine the oil with orange juice, which gives a double benefit because oranges also have a significant dose of fiber. Mix 1 teaspoon of flaxseed oil with 1 glass of orange juice. Drink as much as you need, but wait until it takes effect (up to 5 hours), so be careful not to overdo it.
• Castor oil is a natural purgative, so use it with confidence.
• Olive oil helps the digestive system to function properly by stimulating activity in the colon and, consumed regularly, can prevent constipation.
• Epsom (Bitter) Salt - is effective for two reasons. First, salt absorbs water in general, making stools softer and easier to pass. Second, the magnesium in the salt helps to contract the muscles, which helps to eliminate stool. Dissolve 2 teaspoons of Epsom salt in a cup of water or fruit juice and drink the entire liquid. If nothing happens within 4 hours, drink another cup. Use only ½ teaspoon for children.
• Coffee - Caffeine is a natural stimulant for the digestive system, so a cup of coffee can help get you going in more ways than one. Be careful not to overdo it, otherwise the coffee will have exactly the opposite effect. Caffeine is also a diuretic and can dehydrate you, so it can constipate you, eliminating water that would otherwise soften your stool. Have a tablespoon of olive oil in the morning on an empty stomach. You can mix it with a little lemon juice for a more pleasant taste.
• Anti-constipation teas - Anti-constipation teas in the form of an infusion also have miraculous effects: ash leaf tea, blackcurrant leaf tea, plum leaf tea, chamomile, chicory or toadflax flower tea.

Did you know

• The time it takes to fully digest food, from consumption to excretion, depends largely on the individual, but normally ranges from eight hours to three days.
• Constipation is one of the most common digestive tract disorders worldwide. Official figures show that 20% of all people suffer or have suffered from constipation at least once.