Breaking the Silence: Understanding and Overcoming Constipation

Constipation is very common digestive problem in which a person experience difficult bowel movement and become less frequent to pass stools. It occurs due to changes in the routine or diet and also due to insufficient intake of fiber. It can be very uncomfortable and painful sometimes and impact the overall well-being of a person. You should seek a medical advice if this condition continue longer than three weeks and if you experience blood in your stool.

If you’re constipated, you’re not alone. Constipation is a common gastrointestinal problem in the United States. Every year, at least 2.5 million people seek medical advice for constipation.

Causes of Constipation: There are various factors which are responsible for constipation.

1. Dietary Factors: Consuming insufficient amount of fiber through diet is one of the major factor of constipation. Usually, the processed food contain the low amount of fiber. Insufficient fiber consumption makes it difficult for stools to move through digestive tract.
2. Dehydration: Not hydrating or drinking sufficient amount of water.
3. Lack of Physical Activity: Not doing any exercise can also leads to constipation which slow down the process of digestion.
4. Changes in Routine: Frequent changes in your routine such as traveling, going to bed at different times, not maintaining regular meal time can also affect bowel habit.
5. Ignoring the Urge: Ignoring the urge to have a bowel movement can lead to constipation over time.
6. Stress
7. Consuming large amount of cheese or milk can also cause constipation.

Some of the medications are also responsible for causing constipation:

• Strong pain medications like narcotics which contain codeine and oxycodone can cause constipation.
• NSAIDs (Non-steroidal anti-inflammatory drugs) like Ibuprofen and naproxen can cause difficult bowel movement.
• Anti-depressants, Iron tablets.
• Certain anti-hypertensive medicine can also cause constipation.
• Antacids containing calcium and magnesium.

Do Antibiotics cause constipation?

Yes, sometimes antibiotics side effect can cause constipation. Although, it’s not a common reason for everyone. Antibiotics are intended to destroy unwanted bacteria, but they can also disturb the balance of good bacteria in the stomach. This can disrupt the digestive system’s regular functioning, potentially leading to constipation. Slower Gut Motility: Some antibiotics may impede the action of the intestinal muscles, causing stool transit to be delayed.

Can constipation cause nausea?

Yes, constipation can occasionally cause nausea, however this is not a direct cause-and-effect relationship. Instead, nausea and constipation can be linked via a variety of processes, such as Gastrointestinal Distress, Pressure on Stomach, Reflex Response and Toxin Buildup.

Strategies to overcome constipation:

Meal schedule: Plan and follow your meal schedule, fix eating habit. Eating regular meal on regular time helps in natural contraction of the colon, promote regular bowel movement.

Dietary Fiber: Consume food which contain high amount of fiber such as Skins and seeds of fruits and vegetables, oatmeal, Popcorn, Leafy greens, Nuts, Dried fruit etc.

Hydration: Stay hydrated and drink plenty of water to keep your poop soft and facilitate its passage through digestive tract.

Daily Exercise: Involve in daily physical activity such as jogging, walking and cycling can stimulate the intestine muscles.

Avoid Processed Food: Avoid or limit the consumption of processed food which are low in fiber.

Do not neglect the urge: Never neglect the urge whenever you feel the bowel movement.

Food For constipation:

1. Apples: Apples are rich source of fiber. About 200 grams of medium apple with skin contains approximately 4.8 grams of fiber. Apple contain pectin which may helpful in increasing the frequency of stool and decreasing stool duration and hardness.
2. Artichoke: Artichoke may be beneficial for good gut health, it is rich in insoluble fiber.
3. Beans, peas and lentils: The pulses can also be incorporated in your diet which is the great source of fiber.
4. Citrus Fruits: Oranges, grapes and mandarins are rich in fiber & Vitamin C. The peel of orange contain pectin which may reduce constipation.
5. Figs: Figs are known to treat constipation by improving stool frequency.
6. Kiwis: It is a great source of fiber and can be included in the salad or can be consume as smoothies.
7. Prunes: Also known as dried plums, widely used for constipation due to its content of insoluble fiber.

 Does Apple Juice helps with constipation?

Some people use apple juice as a home treatment to relieve constipation. Because of its fiber content and sorbitol, a naturally occurring sugar alcohol present in apples, it is considered a natural laxative.