Recurring constipation is a common problem, which particularly intensifies between autumn and spring. A diet poor in fresh vegetables, low physical activity and a sedentary lifestyle exacerbate the unpleasant discomfort. How to deal with them to avoid unpleasant symptoms of constipation? How to prevent such situations from occurring in the future? We present the most common causes of constipation and ways to deal with them gently.
Although constipation can have various causes, in the vast majority of cases constipation is due to lifestyle and certain eating habits. These are so-called idiopathic constipations, unrelated to any disease. Their cause is to be found in a diet low in fiber, poor hydration and low physical activity. Stress, new situations and change of environment also affect the functioning of the digestive system, often leading to alternating constipation and diarrhea.
Constipation – when does irregular bowel movements become a problem?
The immediate cause of constipation is the slowing down of the movement of contents and their lodging in the intestines. The longer the food residue stays in the intestines, the more water from them returns to the body. This causes the contents to become compacted and hard, and this only exacerbates the symptoms.
The frequency of bowel movements is an individual issue. For one person the standard is to visit the toilet twice a day, for others once every two days. And in either case, specialists would consider the rhythm of bowel movements normal. In medical terms, the problem arises when bowel movements occur less than three times a week and/or are accompanied by additional unpleasant symptoms.
What are the symptoms of constipation?
Approval is not a disease, but a condition with certain characteristic symptoms. It is also an important signal of the condition of the digestive system. Recurrent and increasing constipation can indicate the development of serious digestive ailments. They should not be underestimated and diagnostics should be initiated in a timely manner after consultation with a doctor.
Retention of food content in the intestines gives symptoms such as:
- abdominal pain that disappears after a bowel movement
- bloated and hard abdomen, feeling of fullness and discomfort in the abdominal cavity
- difficulty with bowel movements that cause pain, and mucus or blood is noticeable in the stools
- hard and compacted stool
- A feeling of incomplete bowel movement, despite strong pushing.
At the first symptoms, it is worth reaching for home remedies for constipation. And if the problem intensifies or recurs – it is worth permanently implementing methods to prevent constipation in the future.
Home remedies – diet against constipation
In preventing constipation and other digestive problems, diet and daily eating habits are crucial. In order for food content to pass through the intestines efficiently, the menu should contain large amounts of dietary fiber (fiber). You will find a lot of it in fruits and vegetables and many plant-based products. Fiber is the part of food that is not digested for the most part, but performs regulatory functions and stimulates intestinal motility. As a result, the contents do not linger in the digestive tract.
What foods to reach for to enrich your diet with fiber? First of all, it is worth including whole grain products (bread, pasta), brown rice, groats (millet, buckwheat), cereals (oatmeal, barley), legumes, dried fruits (prunes, apricots, raisins), flaxseed.
Healthy fluids
The second important factor in the prevention of constipation is adequate hydration of the body. This prevents the food content from compacting and improves its passage in the intestines. What to drink? First of all, non-carbonated mineral water, fruit and vegetable juices and smoothies, and herbal teas. They have beneficial effects on the body, not only in terms of preventing constipation.
For those struggling with recurrent constipation, it is recommended to drink warm water with lemon every morning on an empty stomach. It activates digestive mechanisms even before the first meal, stimulating the efficient functioning of the metabolism.
A supply of beneficial bacteria with probiotic properties is important for the proper functioning of the bacterial flora. It is advisable to use probiotics available over-the-counter at the pharmacy, or to include in your diet pickles or fermented dairy drinks, such as kefir, natural yogurt, curdled milk.
Regular physical activity prevents intestinal stasis
Exercise not only improves digestive processes, but also has a “mechanical” effect on the intestines. Moving the body and muscle activity massages the intestines, which stimulates intestinal transit. With a sedentary lifestyle, the movement of contents in the intestines is slowed down and causes backlogging. Regular exercise stimulates peristaltic movements of the intestines, which prevents recurrent constipation.
Running, swimming, walking, yoga, Nordic walking, cycling – these are just examples of activities that are helpful in the fight against constipation. It is advisable to choose exercises tailored to your health, condition and body capabilities.
Herbal preparations to facilitate bowel movements
At the very first symptoms, it is worth reaching for herbs for digestion, which help gently deal with constipation at home. Plant laxatives usually come in the form of tablets, capsules or herbs for brewing. Their ingredients stimulate intestinal motility and act as an irritant on the mucous membrane, making it easier to have a bowel movement.
Among the herbs with a laxative effect, the most common are: seneschia, buckthorn, rhodiola, aloe vera. Alax is an over-the-counter herbal remedy for constipation available at pharmacies. It contains powdered aloe vera leaf juice and buckthorn bark extract. Alax is intended for short-term use in occasional constipation.
