Constipation is the most common digestive issue and about 15 out of 100 have constipation. This digestion problem can appear at any age but it usually doubles for adults over age 60. Constipation occurs when a person passes fewer bowel movements than regular or faces difficulty in bowel movement. It is not a serious problem but can affect your health. People can get constipation due to dehydration, stress, eating food items with little fiber, hormonal changes, etc. Sometimes constipation can also occur due to some underlying conditions.
Symptoms of constipation
Everyone has different bowel movements. Usually, people go 1 or two times a day, but some people go 3-4 times a week. The symptoms of constipation can vary from person to person.
Common symptoms of constipation are:
- Fewer than three bowel movements a week
- Pain during bowel movements
- Feeling uneasy
- Passing hard or dry stools
Other symptoms of constipation
- Blood in the stool
- Vomiting
- Bleeding from the rectum
- Fever
- Weight loss
- Sudden changes in bowel movement
- Pain in the lower back
- Abdominal pain
What causes constipation?
The main job of the colon is to absorb water from the residual food and then create stool. The colon muscles move the waste out through the rectum to be eliminated. But if the stool remains in the colon for more time, it becomes hard and causes problems to pass. A poor diet can also cause constipation when the person is not eating enough fiber and drinking enough water.
Common causes of constipation
- Dehydration
- Low exercises
- Any change in a routine
- Pregnancy
- Low fiber diet
- Age
- Medications such as pain medications, antacids, etc
Constipation due to underlying conditions:
Constipation can be a symptom of other underlying conditions:
- Stroke
- Parkinson’s disease
- Diabetes
- Misuse of laxatives
- Issues in colon or rectum such as intestinal obstruction, IBS, etc
- Hormonal problems like an underactive thyroid gland
Natural treatments for constipation
Stay hydrated
One of the main causes of constipation is dehydration. If you face dehydration or other digestion issues often then you should start drinking enough water. Start drinking about 3-4 liters of water every day. Drinking water helps to move food properly in the digestive system which prevents stool hardening. Drink water to keep your digestive system in good condition. If you can’t drink enough water then you try eating water-rich food items. Eat fruits and juices to keep the body hydrated. Stop drinking beverages like carbonated drinks. These drinks don’t fulfill the water requirements and can make your condition worse.
Eat more fiber
Add good fiber to your diet. When you eat fiber, it helps in better constant and better bowel movement which helps it easy to pass. Fiber helps to improve your digestive system. Add fiber to your daily food to reduce constipation problems. There are mainly two types of fibers; insoluble fibers and soluble fibers.
Soluble fibers: You can get soluble fibers from beans, oat bran, nuts, barley, bran, lentils, peas, and some veggies.
Insoluble fibers: It is present in veggies, whole grains, wheat bran, etc. Taking an adequate amount of fiber improves your bowel movement. But a sudden increase in fiber content on your regular diet can cause other problems like stool consistency, bloating, gas, etc. Start increasing your fiber intake to an adequate amount.
Do regular exercise
Constipation can also occur due to your poor lifestyle. Improve your lifestyle to manage your digestion. Do regular exercises to get a proper stool movement. Start exercising for at least 30 minutes a day. You can do moderate exercises to improve digestion. However, any vigorous exercise may worsen the symptoms. You should start gentle exercises such as swimming, regular walks, cycling, etc. Yoga is also very helpful in reducing constipation problems. Certain yoga poses improve the digestive system that reduces stool issues.
Try homeopathy
Homeopathy is one of the best treatments for constipation. If you face constipation problems often then you should try this natural treatment. Homeopathic remedy for constipation can provide instant relief. A proper treatment will boost your digestive system. Homeopathy is safe and you can use these remedies for a long time without having any harmful side effects.
Drink coffee
Drinking coffee can increase your rounds to the washroom because it stimulates muscles in the digestive system. Some studies show that caffeinated coffee can stimulate the gut as a meal can. Drink a strong caffeinated coffee to increase bowel movement. It also contains a small amount of soluble fiber that helps to prevent constipation issues. But you should not drink too much coffee regularly as it can cause other problems to your physical and mental health.
Eat probiotic food
You can eat probiotic food to prevent constipation problems. Probiotics are beneficial bacteria that maintain your digestive system. Eat probiotics-rich items such as yogurt, sauerkraut, kimchi, etc. You can also eat food items like chicory, leeks, chickpeas, onions, Jerusalem artichokes, etc to improve bowel movement.
Avoid dairy products
Some people can face constipation problems due to lactose intolerance. Taking dairy products affects gut movement which can cause constipation. If you are suspecting lactose intolerance then visit a doctor. Get a proper diagnosis and remove dairy products from your diet. Add calcium-rich food to maintain your digestive system.