HOW TO DEAL WITH CONSTIPATION
Constipation is the infrequent discharge of feces from the body or infrequent bowel movements.
It is having difficulties in the passage of feces that persist for several weeks or even longer than that.
Although experiencing constipation on a regular basis is a common occurrence among people but it becomes a problem when it becomes persistent and chronic to the point that it can have an adverse effect on the daily running of the person’s daily activities. Constipation can have a serious negative effect on quality of life, as well as on physical and mental health.
There are various signs we can use to check whether what we are experiencing is constipation or not. So briefly let’s check out some of the symptoms of constipation.
Straining to have bowel movements (i.e. straining to discharge feces).
Having hard or lumpy stools.
Feeling as if you cannot completely empty the stool from your rectum.
Feeling as if there is a blockage in your rectum that prevents the discharge of feces.
Belly bloating.
Constipation mostly occurs when there is slow movement of wastes or stool through the digestive tract of if the wastes cannot be eliminated completely from the rectum. This often happens when there are tiny tears in the skin around the anus (anal fissure), it happens when a person has colon cancer (this type of cancer affects the digestive tract), it is also possible to have constipation when there is a narrowing of the colon (bowel stricture). It can occur as a result of problems with the nerves around the colon and the rectum; it could be damage to the nerves that control bodily functions (autonomic neuropathy), stroke, multiple sclerosis, spinal cord injury etc.
Constipation has so many factors that increases the risk of having or experiencing it ranging from being; an older adult, being a woman, being dehydrated, eating foods that is low in fiber, having a mental health condition such as depression or an eating disorder.
Constipation occurs as a result of excess water absorption in the large intestines. As food moves through the large intestines, there is absorption of water which results in the formation of stool. The food when eaten moves slowly through the large intestine, excess water will be absorbed which will give room for hard, dry stool.
There are many factors responsible for constipation, this includes amongst many others:
Resisting the urge to poop.
Eating disorders
Pregnancy
Colon cancer
The use of certain medications such as antidepressants, narcotics and iron pills
Stress
Not drinking enough water
Old age
Not having enough fiber in your diet
Eating too much of dairy products
You may be wondering “what are the complications attached to constipation”,
Torn skin in your anus: large stools or hard stools can cause the tissues in the anus to have tiny tears.
Intestine protruding from the stomach: straining to discharge feces can cause a small amount of the rectum to swell and protrude from the anus.
Experiencing swelling in the veins of your anus: when you strain to have / discharge feces, it may cause the veins in and around your anus to swell.
Stool that cannot be discharged: when constipation is chronic, it may cause an accumulation of hardened feces that might get stuck in the intestines.
Having known all the above in relation to constipation we will move to the very reason for this article which is how to prevent or rather how to deal with constipation issues. Most often, we can treat constipation through a series of lifestyle and dietary changes.
The following points will go a long way in helping you to avoid the development of chronic constipation.
Exercise: exercising more frequently help to discharge some excess fluids that are being stored in our body as sweat; this will help in reducing the amount of fluid that will be stored in the body thereby reducing the chances of having chronic constipation. Although exercise helps to reduce some symptoms, vigorous exercises can make the symptoms worse for some, so it is advisable to engage in moderate exercises.
Intake of more fiber: Increasing the intake of fiber increases the bulk and consistency of bowel movements, making it easier for them to stool, it also helps them to pass through the digestive system more quickly. Maintaining a diet of 20grams to 35grams of daily fiber will help to maintain regularity. Changes in the intake of fiber and other dietary modifications will go a long way in helping to reduce the occurrence of constipation. The intake of foods like whole grains, vegetables bran cereals and fresh fruits should be added to your daily diet and likewise the intake of foods like dairy i.e. ice cream, milk, cheese, etc., foods like animal protein (fish, meat) and processed food should be reduced to a minimal level.
Drink more water: regular dehydration can make a person to experience constipation. To prevent constipation it is advisable to take a minimum of 4 litres of water every day. When a person is constipated, he / she can find help by drinking carbonated water. This ensures that they are rehydrated.
Dehydration can cause constipation so be sure to take as much water as possible.
Eat prebiotic foods: prebiotics are indigestible carbohydrate fiber which includes inulin and oligosaccharide. Prebiotics may help increase the frequency of bowel movements which will in the long run produce softer stools.
Avoid dairy: eating dairy can cause constipation due to the gut’s movements. Diary or lactose intolerance may cause constipation in some people. In these people removing dairy from their diet can help relieve symptoms.
Constipation is uncomfortable and has so many causes; however many home remedies and natural methods such as we have above can help in dealing with it.
If the symptoms of the constipation persist even after adhering to the methods we looked about earlier then it is advisable to seek medical attention.
