What is Constipation?
Constipation is a condition in which bowel movements occur less frequently than usual.
Stools are hard, dry, painful, require strong effort to push out often by holding one's breath and by pushing the muscles in the abdominal area hard, or one may have the sensation of incomplete bowel evacuation.
Symptoms
Straining and/or discomfort during a bowel movement
Bowel movements are less frequent than usual
Hard, lumpy, or dry feces
Stomach cramps or bloating
Discomfort or pain in the lower back or stomach
Feeling of incomplete emptying after passing feces
Nausea, irritability, decreased appetite
Tiredness or fatigue
Causes
- Insufficient dietary fiber intake
- Inadequate fluid intake
- Decreased physical activity
- Side effects of medications such as opioids, diuretics, antidepressants, antihistamines, antispasmodics, anticonvulsants, and aluminum antacids.
- Voluntary withholding of the stool is a common cause of constipation. The choice to withhold can be due to factors such as fear of pain, fear of public restrooms, or laziness.
- When a child holds in stool, a combination of encouragement, fluids, fiber, and laxatives may be useful to overcome the problem.
- Childhood constipation can also be caused by an intolerance to cow's milk.
Constipation with no known organic cause or medical explanation, tends to affect females more often than males.
Prevention
Diet
One should try not to miss breakfast, when the gastrocolic reflex is at its height.
Include foods rich in fiber in the diet—e.g., fruit and vegetables, legumes, whole grains and seeds.
Gradually increase the amount of fiber in the diet to avoid bloating and wind.
Choose fruits rich in pectin, such as apples, strawberries, lychees or pears, to increase stool volume and ease passage.
Consume fermented dairy products and probiotics.
Drink approx. 2 liters of drinking water each day—decrease intake of caffeinated, alcoholic, and sugar-rich beverages.
Reduce intake of foods high in animal fat, greasy and fried foods.
Limit intake of refined sugar—e.g., sweets and rich deserts.
Regularize eating times and food habits.
Exercise and stress
Try to exercise at a moderate level for at least 30 minutes each day.
Learn and use relaxation techniques to relieve stress.
Practice a healthy lifestyle—exercise regularly and abstain from smoking.
Avoid stress—learn how to relax, improve sleeping patterns, exercise regularly, practice deep breathing and adopt good time management techniques.
Toilet visits
Do not ignore the urge to pass a bowel motion.
The toilet sitting position can affect bowel function—lean well forward, with a straight back and with feet supported.
Expect a regular bowel action every 1–2 days.
Ask a doctor/pharmacist for advice—if a medical condition or medicine causes constipation.