Photo: Dragana Gordic / Shutterstock
Constipation is a condition characterized by irregular bowel movements or difficulty passing stool. Experts indicate that less than three bowel movements a week is an indication of constipation. However, the frequency can vary depending on the person.
A characteristic of the condition is that the stools are usually firm, dry and difficult to pass. The causes are usually associated with dietary factors, such as diets deficient in fiber or lack of hydration, since they facilitate bowel movements and soften the stool.
However, having a sedentary lifestyle also causes constipation. Exercise promotes healthy bowel movements, so the longer you sit, the more difficult it will be to have a bowel movement.
Little bowel movement can also be caused by medications such as opioids, antidepressants, and antacids with aluminum or calcium. As well as medical conditions such as irritable bowel syndrome, diabetes, hyperthyroidism, and neurological disorders.
most common symptoms
One of the most recognized symptoms of constipation is the difficulty to evacuate, the process can require tension and significant efforts that can even be painful. Another indication may be long intervals between bowel movements, dry and granular stools, a feeling of incomplete evacuation, bloating and abdominal discomfort.
Photo: Shutterstock
In addition constipation can cause the formation of anal fissures or hemorrhoids, which are enlarged blood vessels in the rectal area. These can cause discomfort, itching and bleeding from excessive effort when trying to expel stool.
Habits to relieve constipation
- Increase fiber intake: fiber is essential for increasing the number of regular bowel movements and decreasing constipation. It gives you more strength and helps them retain more water, which makes them softer, allowing a smoother step. Fiber activates the digestive system, promotes regular contractions and works as a natural laxative. Fruits, vegetables and whole grains are some of the foods rich in fiber, they contain more water which facilitates digestion.
- Keep hydrated: Water is necessary to determine the consistency of the feces, this is because the colon absorbs the liquid from them when the body is dehydrated. Drinking enough water is essential to have the digestion of meals, it will soften the stool and this will facilitate its evacuation.
- Exercise regularly: the muscle of the intestines is stimulated by exercises, especially aerobics. These encourage the rhythmic contractions necessary for good digestion. In addition, the increase in blood flow stimulates the muscles, specifically those of the abdomen are benefited, which improves intestinal function.
- Increase your intake of probiotics: Live microorganisms, taken orally, help restore and balance the good bacteria in the gut. This promotes the health of the intestinal microbiota necessary for digestion and healthy intestinal movement. Probiotics help with the absorption of nutrients and the breakdown of food, as well as having anti-inflammatory properties.
- Natural medicine: some herbal remedies have ingredients that act as laxatives. In contrast to pharmaceutical remedies, they have less impact on the intestines, supporting the body’s natural functions, do not cause dependency or alter the balance of the digestive system. For example, aloe vera-based remedies improve overall digestive health because of the vitamins, minerals, and enzymes it contains.
- Essential oils: essential oils contain calming and relaxing qualities, these can help reduce stress and anxiety. They are usually causes of constipation, so aromatherapy will create a calm environment to promote relaxation. The choice of oil is based on individual tastes and sensibilities.
Keep reading:
• Discover new cases of HIV linked to vampire facials in the United States
• Using psychedelics for depression is allowed in Australia: what you need to know
• What happens in your body when you immerse yourself in ice water, according to an internal medicine doctor