Constipation meaning
Constipation, a common digestive problem , is characterized by decreased bowel frequency or difficulty passing stools. Medically, constipation is defined as fewer than three bowel movements per week, although variations in normal bowel movements can vary widely from person to person. Constipation is characterized not only by frequency but also by the consistency and difficulty of stool, with hard, dry stools that are difficult to pass being typical.
Constipation symptoms
Symptoms of constipation can range from mild discomfort to severe physical and emotional distress. The primary symptoms include:
- Less frequent bowel movements than normal (less than three times a week)
- Hard, dry or lumpy stools
- Difficulty or pain when going to the toilet
- A feeling of incomplete emptying after a bowel movement
Secondary symptoms may include;
- Stomach pain and cramps
- A bloated feeling
- A general feeling of malaise is
- Hard, swollen abdomen
- Overflow diarrhea
Constipation causes
Constipation can be caused by several factors. Below, we discuss the most common causes that contribute to this condition.
Insufficient fiber consumption
Fiber plays a crucial role in maintaining healthy digestion and smooth bowel movements. It acts like a sponge by absorbing water, which keeps stool soft and facilitates bowel movements. Fiber-rich foods like leafy greens, fruits, and whole grains are essential for preventing constipation.
Insufficient hydration
Insufficient water intake can lead to dry, hard stools, which causes constipation. Therefore, it's crucial to drink 2 to 3 liters of water daily to support digestion.
Lack of exercise
A sedentary lifestyle contributes to the development of constipation. Regular exercise stimulates bowel movements, which is essential for healthy bowel movements.
Heredity
Some people genetically have a less efficient bowel function, making them more prone to constipation.
Ignoring the natural urge
Delaying a bowel movement when you feel the urge can lead to dry and hard stools. This makes it harder to defecate and can cause constipation.
Medication with constipating side effects
Several medications can have constipation as a side effect, including antidepressants, iron supplements, diuretics, opioids, anti-epileptic drugs, and Parkinson's medications.
Incorrect use of pelvic floor muscles
Incorrect use of the pelvic floor muscles, which are necessary for the passage of stool, can contribute to constipation.
Psychological stress
Stress and emotional tension can also affect bowel function and lead to constipation by disrupting the natural rhythm of bowel movements.
Irritable bowel syndrome (IBS)
IBS is a condition in which the intestinal lining is oversensitive to various stimuli, resulting in symptoms such as cramps, pain and often constipation or diarrhea.
Relieve constipation
Relieving constipation requires a combined approach that includes diet, lifestyle, and potential supplements. Here are proven strategies to effectively relieve constipation and promote bowel movements:
Regular exercise
An active lifestyle is essential for healthy bowel movements. Aiming for at least 45 minutes of exercise per day can significantly improve digestion and reduce constipation symptoms.
Fiber-rich diet
Adequate fiber intake is essential for softening stools and promoting regular bowel movements. Fiber-rich foods such as fruits, vegetables, legumes, and whole grains are recommended.
Adequate hydration
The importance of hydration cannot be overstated; drinking at least 2 liters of water a day helps keep stool soft and eases its passage through the intestines.
Responding to natural urges
It's important to go to the toilet as soon as you feel the urge. Ignoring these natural cues can lead to harder stools and constipation.
Lukewarm water on an empty stomach
Drinking lukewarm water immediately after waking up stimulates bowel movements and can help initiate bowel movements, especially on an empty stomach.
Intake of lactic acid bacteria
Lactic acid-producing bacteria, found in fermented milk products such as yogurt and kefir, can support gut flora , improve digestion, and help relieve constipation.
Supplements for healthy intestines
For some, supplements such as probiotics , prebiotics, or fiber supplements may help support healthy bowel function and relieve constipation.
