What Is Constipation?
Constipation is a common digestive issue that occurs in the gastrointestinal (GI) tract when stool becomes hard and difficult to pass. Typically, having three bowel movements per week is considered normal, but healthcare professionals prefer having two to three bowel movements daily or after every meal. When bowel movements are less frequent than this, it indicates constipation due to a blockage.
Types of Constipation
Constipation can be either occasional or chronic. Occasional constipation is the most common, often caused by diet, stress, or temporary factors. Chronic constipation is ongoing and may require long-term management.
Side Effects of Constipation
Constipation can be very uncomfortable and negatively impact gut health. It can cause feelings of lethargy, making daily tasks difficult. You might experience a swollen stomach due to fluid or gas buildup and feel unable to expel waste. Constipation can also disturb the healthy bacteria in your GI tract, potentially leading to health issues, including yeast infections from candida overgrowth.
Causes of Constipation
There are several main causes of constipation:
Diet
A diet rich in fiber from whole grains, vegetables, and fruits is ideal for a healthy GI tract. Foods high in animal fats, like meats, eggs, dairy, and sodium-rich processed foods, make stools hard to pass. Replacing fatty or sugary snacks with fiber-rich foods can help maintain a healthy GI tract.
Dehydration
Staying hydrated is crucial for healthy digestion. According to the CDC, dehydration is a common cause of constipation in the United States. Drinking enough water daily or consuming water-rich foods like zucchini, celery, and watermelon can help prevent constipation.
Absence of Physical Activity
Regular exercise is beneficial for a healthy GI tract. Incorporating exercise into your weekly routine can reduce constipation. A brisk walk is particularly effective in promoting regular bowel movements.
Medication
Certain medications can cause constipation, including antacids, iron tablets, antidepressants, antispasmodic drugs, narcotics, and painkillers.
Caffeine & Alcohol
Both caffeine and alcohol can lead to dehydration by encouraging fluid excretion from the body. Reducing or eliminating these from your diet, while maintaining a healthy intake of water and fiber, can help keep stools smooth and hydrated.
Life Changes
Your intestines and brain are connected, so stress or significant life changes can affect your digestive system, sometimes causing constipation or diarrhea. Adjusting your daily routine and managing stress can help restore regular bowel habits.
Shifts in Health
Illness
Illness or hospital stays can lead to constipation due to factors like bed rest, reduced food intake, medications, and bathroom-related shyness. Staying hydrated and making frequent restroom trips can help.
Pregnancy
Hormonal changes and the uterus pressing against the intestines can cause constipation during pregnancy. A high-fiber diet and regular exercise can alleviate these effects.
Age
Aging often reduces muscle contractions in the intestinal wall, making constipation more common in the elderly. A fiber-rich diet and regular exercise can help maintain bowel regularity.
Ignoring the Need to Go
Ignoring the urge to have a bowel movement can cause stool to back up, leading to constipation. Taking a brisk walk can help loosen stool and alleviate back pain that might be causing the avoidance.
Symptoms of Occasional Constipation
Symptoms of occasional constipation include fewer bowel movements, bloating, painful stools, back or abdominal pain, and nausea. Recognizing these symptoms can help you take action to alleviate constipation.
Children & Constipation
Children can also experience constipation, often due to different reasons than adults. They might forget to go while playing, leading to impacted bowels. Teaching children to listen to their body’s signals and supporting a regular bathroom schedule can help prevent constipation.
Natural Remedies for Occasional Constipation
While laxatives and enemas are common quick fixes for constipation, they can be harsh and lead to dependency. Avoiding constipation through a healthy lifestyle is the best approach. Here are some natural remedies to help relieve constipation:
Change Your Diet
Eliminate or reduce processed foods, fried foods, red meat, dairy products, wheat/gluten, and alcohol. Add leafy green vegetables, fiber-rich foods, fruits, water, lemon, apple cider vinegar, and ginger to your diet. Drinking plenty of water and adding natural ingredients like lemon juice or apple cider vinegar to water can stimulate digestive enzymes and loosen stool.
Make It a Habit
Establish a regular time for bowel movements, ideally in the morning when peristalsis is strongest. Even if you don’t have a bowel movement, sitting on the toilet for at least 10 minutes each morning can help train your body.
Try a Stool
Elevating your feet with a short stool while sitting on the toilet can help position your body more naturally for bowel movements.
Move Your Body
Incorporate more movement into your daily routine. Simple actions like stretching, taking walks, or more active exercises like running, yoga, or aerobics can help your bowels move.
Take the Right Nutritional Supplements
Fiber
A soluble, non-fermenting, gel-forming fiber supplement is recommended over an insoluble one. However, getting fiber from a fiber-rich diet is preferable to avoid side effects.
Digestive Enzymes
Supplemental digestive enzymes can help break down food, especially if your diet includes cooked and processed foods that lack natural enzymes.
Probiotics
Probiotics support a healthy GI tract. You can find them in supplements or probiotic foods like yogurt or kombucha.
Epsom Salt
Food-grade Epsom salt can be used occasionally to draw water into the colon, creating a loose stool.
Ozonated Magnesium
Magnesium helps soften stools by drawing water into them and relieving intestinal tension. An ozonated magnesium supplement can cleanse the digestive tract and support regularity.
What About Laxatives?
Laxatives can provide immediate relief but may cause dehydration and dependency, making it difficult to pass stool without them. They should be used sparingly.
Healthy vs. Unhealthy Stools
Stools can indicate the state of your health. According to the Bristol Stool Chart, there are seven types of stools, ranging from hard, pellet-like stools (indicative of constipation) to liquid stools (indicative of diarrhea and potential dehydration). Maintaining a healthy diet and lifestyle can help ensure your stools are regular and healthy.
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