Constipation is a prevalent condition that affects millions of people worldwide. Many people do not understand the severity of this condition, but it is a major health concern that requires attention. There are various layers to resolving constipation, and sometimes it is a simple fix, but often there are multiple contributing factors and potentially decades of negative habits. In this article, we will discuss constipation, its causes, and the importance of bowel training in restoring normal bowel function.
What is Constipation?
Constipation is a condition in which a person experiences difficulty passing stool, infrequent bowel movements, and hard, dry stool. It is a common problem that can affect people of all ages. In most cases, constipation is a temporary condition, but it can also become a chronic problem. Some of the common symptoms of constipation include:
- Fewer than three bowel movements per week
- Hard, dry, or lumpy stool
- Straining during bowel movements
- Feeling like you cannot completely empty your bowel
- Abdominal pain or bloating
- Causes of Constipation
Constipation can be caused by a variety of factors, including:
- Insufficient Nutrients: A lack of water, fiber, and fat in the diet can lead to constipation. Fiber helps move stool through the digestive system, while water and fat help lubricate the stool.
- Insufficient Digestion: Low stomach acid, low digestive enzymes, and certain medications can contribute to constipation. These factors can slow down the digestive process and make it difficult for the body to break down food.
- Poor Eating and Lifestyle Habits: Not chewing food enough before swallowing, overeating, not leaving enough time between meals, and eating on-the-go or not allowing a parasympathetic state conducive to digestion can all lead to constipation.
- Hormonal Influence: Excessive cortisol or too little thyroid hormone can contribute to slow motility, making it difficult to pass stool.
- Bacterial Imbalance or Location: SIBO, methanobrevibacter smithii overgrowth in the colon, and dysbiosis can negatively impact neurotransmitter production and slow down the digestive process.
- Neuronal Influence: Traumatic brain injury or poor vagal tone, lack of neuronal stimuli, decreased peristalsis, or lack of smooth muscle tone can contribute to constipation.
- Structural Anomalies: Intestinal blockages, "kinks" or hairpin turns, intestinal narrowing, build up of fecal matter along intestinal walls, and scar tissue can all contribute to constipation.
- Underlying Diseases: Most known IBD conditions, autoimmunity, and primary immunodeficiency can all contribute to constipation.
Bowel Training to Treat Constipation
- Bowel training is a process of retraining your bowel to function properly. It involves a combination of diet, lifestyle changes, and exercises designed to stimulate bowel movements. Here are some tips for bowel training:
- Increase your Water, Fiber, and Fat Intake: Make sure you are drinking enough water and eating plenty of fiber-rich foods like leafy green veggies, low glycemic fruits, starchy veggies, and low glycemic grains as needed. Include healthy fats, typically 1 tablespoon per meal, to help lubricate the stool.
- Use Digestive Aids: Consider supplementing with digestive aids as needed, and have prescribing physicians evaluate medications if applicable.
- Space Your Meals: Allow sufficient time between meals to enable full digestion, particularly in cases of SIBO. Eat slower and chew your food well.
- Create a Morning Routine: Allow enough time in the morning for relaxation and a bowel movement. Teach proper defecation position on the toilet or suggest a "squatty potty" or similar.
- Probiotics are live bacteria and yeasts that are good for your health, particularly your digestive system. They can help to restore the balance of beneficial bacteria in your gut, which is important for good bowel health. Probiotics can be found in certain foods such as yoghurt, kefir, kimchi, and sauerkraut, or in supplement form.
There is evidence that certain probiotics, such as Bifidobacterium lactis, Lactobacillus plantarum, and Lactobacillus acidophilus, can help to alleviate constipation by increasing stool frequency and improving stool consistency. However, it's important to note that the effectiveness of probiotics can vary depending on the individual and the specific strains of bacteria used.
7. Herbal remedies
There are several herbal remedies that can be used to help alleviate constipation. These include:
- Senna: Senna is a natural laxative that works by stimulating the muscles in the intestines to contract, which helps to move stool through the colon. It's available in supplement form or as a tea.
- Psyllium husk and Hydration: Psyllium husk is a type of soluble fiber that can help to soften stools and make them easier to pass. It's available in supplement form or can be found in certain foods such as oatmeal and whole grains.
- Aloe vera: Aloe vera has a laxative effect and can help to promote bowel movements. It's available in supplement form or can be consumed as a juice.
It's important to note that herbal remedies can interact with certain medications and may not be suitable for everyone. Always consult with a healthcare professional before using any herbal remedies.
Conclusion:
Constipation is a common problem that can have a significant impact on your health and wellbeing. It's important to address the underlying causes of constipation in order to achieve long-term relief. This may involve making dietary and lifestyle changes, supplementing with digestive aids or probiotics, and using herbal remedies.
It's also important to seek medical attention if you experience persistent constipation or if your symptoms worsen. In some cases, constipation may be a sign of an underlying medical condition that requires treatment.
By taking a holistic approach to bowel health and addressing all of the contributing factors to constipation, you can improve your digestive health and overall wellbeing. Remember to stay hydrated, eat a balanced diet, exercise regularly, and practice good bowel habits. With time and patience, you can achieve healthy and regular bowel movements.
Disclaimer:
The information, including but not limited to, text, graphics, images, and other material contained on this blog are for informational purposes only. The purpose of this blog is to promote broad consumer understanding and knowledge of various health topics. It is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health care provider with any questions you may have regarding a medical condition or treatment and before undertaking a new health care regimen, and never disregard professional medical advice or delay in seeking it because of something you have read on this blog. No guarantee is provided or implied. Results may vary based on each patient’s physical health and adherence to the care plan designed by the provider. These statements have not been evaluated by the United States Food & Drug Administration. These products are not intended to diagnose, treat, prevent, or cure any disease.
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