Constipation
What is Constipation?
Constipation is passage of small amounts of hard, dry bowel movements, usually fewer than three times a week.
What are the symptoms of Constipation?
People who are constipated may find it difficult and painful to have a bowel movement. Other symptoms of constipation include feeling bloated, uncomfortable and sluggish.
How does Constipation occur?
- The hard and dry stools of constipation occur when the colon absorbs too much water.
- This happens because the colon's muscle contractions are slow or sluggish, causing the stool to move through the colon too slowly.
- As food moves through it, the colon absorbs water while forming waste products, or stool.
- Muscle contractions in the colon push the stool toward the rectum.
- By the time stool reaches the rectum, it is solid because most of the water has been absorbed.
- The hard and dry stools of constipation occur when the colon absorbs too much water.
- This happens because the colon's muscle contractions are slow or sluggish, causing the stool to move through the colon too slowly.
Causes of Constipation
The most common cause of constipation is a diet low in fiber found in:
- vegetables,
- fruits,
- and whole grains.
People who eat plenty of high-fiber foods are less likely to become constipated.
Common Causes of Constipation:
- Not enough fiber in diet
- Not enough liquids
- Lack of exercise
- Medications
- Irritable bowel syndrome
- Changes in life or routine such as pregnancy, older age, and travel
- Abuse of laxatives
- Ignoring the urge to have a bowel movement
- Specific diseases such as multiple sclerosis and lupus
- Problems with the colon and rectum
- Problems with intestinal function.
Constipation in the United States
Constipation is the most common gastrointestinal complaint in the United States, resulting in about 2 million annual visits to the doctor. However, most people treat themselves without seeking medical help, as is evident from the $725 million Americans spend on laxatives each year.
Irritable Bowel Syndrome (IBS) and Constipation
Some people with Irritable Bowel Syndrome, or IBS, also known as spastic colon, have spasms in the colon that affect bowel movements. Constipation and diarrhea often alternate, and abdominal cramping, gassiness, and bloating are other common complaints.
Pregnancy and Constipation
During pregnancy, women may be constipated because of hormonal changes or because the heavy uterus compresses the intestine. Aging may also affect bowel regularity and cause constipation because a slower metabolism results in less intestinal activity and muscle tone.
Traveling and Constipation
In addition, people often become constipated when traveling because their normal diet and daily routines are disrupted.
Remedies for Constipation
Natural Laxatives
Using a
natural laxative can easily overcome constipation.
Vitamin C and Magnesium
- An easy remedy for constipation is simply to increase your intake of Vitamin C and magnesium
- Vitamin C is an excellent immune booster.
- There are many clinical trials showing large doses to be quite safe.
- About 40% of Americans are deficient in magnesium so this is a mineral you probably will also benefit from - the only side effect of magnesium is diarrhea.
- For maintenance, eat lots of fresh fruit and 'non-scratchy' complex carbohydrates (zucchini, carrots, peas, broccoli, cauliflower, spinach, etc.) and drink at least 8-10 glasses of spring or filtered water per day.
Probiotics
Probiotics can help constipation.
A study has shown that 305 of 356 cases of chronic constipation showed improvement with Lactobacillus acidophilus supplementation.
Constipation was caused by a number of different conditions like colitis, irritable bowel syndrome and ulcerative colitis.
Studies conducted as far back as 1930's advocate the use of probiotics to increase probiotic population and decrease constipation.
More recently a study was conducted in Finland at the University of Turku on 28 elderly volunteers with constipation. The group was divided into 3. Group 1 received juice only. Group 2 received juice with lactobacillus reuteri. Group 3 received juice with lactobacillus rhamnosus and Propionibacterium freudenreichii. Group 3 saw a 24% increase in frequency of bowel movements.
Read more about Constipation here.
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