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Constipation is one of the most common digestive complaints in the United States. The normal frequency of bowel movements varies widely from person to person, from once or more a day to three times a week. In general, however, you are likely constipated if you pass a hard, dry stool less than three times a week.
Constipation can also make you feel bloated and uncomfortable and you may find yourself straining during bowel movements.
Although constipation can affect anyone, it's more common in women and in people over age 65. It also tends to occur during pregnancy, after childbirth or surgery, with certain medications such as opioid pain relievers, and with some conditions such as multiple sclerosis.
People get constipated when they do not maintain healthy diet and nutrition. When you eat excessive fried foods, fast food, meats, or you don't consume enough water, you will find yourself more prone to being constipated.
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CONSTIPATION CAUSES
Some medications can cause the constipation. The most common offending medications include - Narcotic pain medications such as codeine (for example, Tylenol #3), oxycodone (for example, Percocet), and hydromorphone (Dilaudid); Antidepressants such as amitriptyline (Elavil) and imipramine (Tofranil); Anticonvulsants such as phenytoin (Dilantin) and carbamazepine (Tegretol); Iron supplements; Calcium channel blocking drugs such as diltiazem (Cardizem) and nifedipine (Procardia); Aluminum-containing antacids such as Amphojel and Basaljel and some other medications ( ibuprofen, fluoxetine/Prozac).
Habit. Bowel movements are under voluntary control. This means that the normal urge people feel when they need to have a bowel movement can be suppressed. Although occasionally it is appropriate to suppress an urge to defecate (for example, when a bathroom is not available), doing this too frequently can lead to a disappearance of urges and result in constipation.
Diet. Fiber is important in maintaining a soft, bulky stool. Diets that are low in fiber can, therefore, cause constipation. The best natural sources of fiber are fruits, vegetables, and whole grains.
Laxatives. One suspected cause of severe constipation is the over-use of stimulant laxatives [for example, senna (Senokot), castor oil, and certain herbs]. An association has been shown between the chronic use of stimulant laxatives and damage to the nerves and muscles of the colon, and it is believed by some that the damage is responsible for the constipation. It is not clear, however, whether the laxatives have caused the damage or whether the damage existed prior to the use of laxatives and, indeed, has caused the laxatives to be used. Nevertheless, because of the possibility that stimulant laxatives can damage the colon, most experts recommend that stimulant laxatives be used as a last resort after non-stimulant treatments have failed.
Hormonal disorders. 1) Too little thyroid hormone (hypothyroidism) and too much parathyroid hormone (by raising the calcium levels in the blood) can cause constipation; 2) At the time of a woman's menstrual periods, estrogen and progesterone levels are high and may cause constipation; 3) High levels of estrogen and progesterone during pregnancy also can cause constipation.
Diseases that affect the colon. There are many diseases that can affect the function of the muscles and/or nerves of the colon. These include diabetes, scleroderma, intestinal pseudo-obstruction, Hirschsprung's disease, and Chagas disease. Cancer or narrowing (stricture) of the colon that blocks the colon likewise can cause a decrease in the flow of stool.
Central nervous system diseases. A few diseases of the brain and spinal cord may cause constipation, including Parkinson's disease, multiple sclerosis, and spinal cord injuries.
Colonic inertia. Colonic inertia is a condition in which the nerves and/or muscles of the colon do not work normally. As a result, the contents of the colon are not propelled through the colon normally. The cause of colonic inertia is unclear. In some cases, the muscles or nerves of the colon are diseased. Colonic inertia also may be the result of the chronic use of stimulant laxatives as described above.
Pelvic floor dysfunction. Pelvic floor dysfunction (also known as outlet obstruction or outlet delay) refers to a condition in which the muscles of the lower pelvis that surround the rectum (the pelvic floor muscles) do not work normally. These muscles are critical for defecation (bowel movement). It is not known why these muscles fail to work properly in some people, but they can make the passage of stools difficult even when everything else is normal.
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CONSTIPATION POSSIBLE SYMPTOMS
You may be constipated if you are experiencing the following signs of constipation:
•Lack of bowel movements
•Abdominal pain
•Heavy feeling in the stomach
•Your tongue is coated in mucus
•Frequent headaches
•Loss of appetite
•Pain in the lower legs
•Fever
•Nausea
•Vertigo
•Palpitation
•Drowsiness
MOST EFFECTIVE NATURAL REMEDIES for constipation
Several home remedies can be very effective for constipation. There are many that you can try out, as they won't all work for you the same. Just remember that exercise and keeping a well balanced diet is very important at relieving constipation.
| Fiber |
Try to consume 20-35 g of fibre every day, especially from beans, whole grains, bran, fresh and dried fruits and vegetables.
Options:
- wheat bran, brown rice or whole grain bread;
- prunes and figs can with breakfast or with snacks;
- one teaspoon of ground flaxseeds over any meal;
- fiber supplements with any food (psyllium husk supplements such as Metamucil).
Important to know - be sure to drink enough water otherwise fiber can have the opposite effect and be constipating. Drink eight glasses of water daily, fruit and vegetable juice or clear soups.
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| Fruits and vegetables |
Fruits and vegetables are crucial in relieving the constipation. Especially high in fiber are apples with skin, apricots, blackberries, peaches, prunes, raspberries, cabbage, raw carrots, beets, broccoli, and Brussels sprouts.
Options:
- one apple at least two hours after dinner;
- prunes, apricots, pears, grapes, papaya, and drink orange juice. Try eating 3 prunes and 3 apricots in the morning and at night;
- at least three raw, uncooked fruits a day;
- two raw, small beets in the morning;
- one or two tablespoons of flaxseed with a lot of water right after lunch or dinner;
- fresh garlic taken every day can relieve constipation (whether the garlic is cooked or raw).
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| Beans, whole grains, nuts and seeds |
Foods from the bean list, whole grains and nuts list also help relieve constipation. Try kidney and lima beans, oatmeal, sprouted whole grain breads and cereals, almonds, peanuts, walnuts, sesame and sunflower seeds.
Options:
- one handful raw, unsalted sunflower seeds daily as they have been known to promote regular movements;
- add unprocessed bran into your favorite cereal in the morning. Start with adding just 1 teaspoon and work your way up to 2 tablespoons each morning |
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Probiotics Yogurt
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The beneficial organisms in probiotic foods help you properly digest what you eat and protect you from colon and bowel diseases. Unlike cheese and milk, low-fat yogurt doesn't constipate. And it provides the calcium you need to reduce your risk of developing colon cancer. The probiotic drink resulted in significant improvement in severity of constipation and stool consistency. |
| Fluids |
Making sure you drink enough fluids such as water may help some people with constipation. Fluids make bowel movements softer and easier to pass. Getting enough healthy fluids is essential for relieving constipation. But when you increase fiber intake, your water intake needs to increase too. Drink at least eight glasses a day - this is beneficial for digesting and dissolving the nutrients.
Remember – alcohol, coffee and cola drinks can be dehydrating.
Options:
- drink a litter of warm water and walk around for a few minutes early in the morning;
- drink one glass of warm milk before bed;
- drink lemon juice mixed with warm water 2-3 times a day or drink prune juice 2-3 times a day;
- add caster oil to a glass of warm milk;
- soak 50 grams of cassia pulp in water overnight and drink with 25 added grams of water in the morning;
- mix 1 cup of tomato juice, 1/4 cup of carrot juice, and 1/2 cup of sauerkraut juice and drink;
- mix 1/2 cup of olive oil and a 1/2 cup of orange juice.
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Stimulant
Laxatives |
Many herbal laxatives and "dieter's teas" are called stimulant laxatives, or anthranoid laxatives. They include following herbs - Cascara sagrada, Rhubarb, Aloe, Senna, Buckthorn.
They should not be used for longer than a week unless under medical supervision. Prolonged use may cause the bowels to lose the ability to move on their own, and has been linked to chronic diarrhea, potassium depletion leading to muscle weakness and potentially dangerous irregular heart rhythms, and kidney or liver impairment.
Laxative products include almonds, avocados, dates, figs, flax-seed, grapes, prunes, pineapple, papaya, soybeans and walnuts.
Options:
- escarole and Spanish onions are great natural laxatives that should be eaten raw in order to obtain the most benefit;
- bael fruit when eaten raw is a natural laxative, cleaning and toning the intestines;
- okra and raw spinach can act as mild laxatives;
- raw sauerkraut contains good bacteria that will aid in digestion and act as a laxative;
- olive oil is a natural laxative - take one tablespoon of extra virgin olive oil in the morning and one after dinner.
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| Biofeedback |
Biofeedback therapy may help people with constipation resulting from pelvic floor dysfunction, a condition in which the pelvic floor muscles do not function properly. It occur as a result of conditions such as obesity, an enlarged prostate, or after childbirth.
Biofeedback therapists teach how to better coordinate muscles used to defecate. Approximately 70% of people have improved symptoms after biofeedback training. It is noted that benefits appeared to last at least two years.
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| Magnesium |
A deficiency of the mineral magnesium may contribute to constipation. Magnesium is found naturally in foods such as green leafy vegetables, nuts, seeds, and whole grains. Magnesium can be taken as a supplement.
Magnesium is needed for normal muscle function, including intestinal muscles.
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| Aloe Vera Juice |
Aloe Vera juice has a gentle, soothing effect on the bowel and is particularly good for people who have chronic constipation.
Options:
- take one or two teaspoons of aloe gel twice a day;
- take a tablespoon of commercially extracted juice twice a day.
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| Honey |
Honey is a very mild laxative. Remember that honey is high in calories so use it as an occasional treatment for relief rather than as a preventative.
Options:
- add extra sugar to some honey and a glass of milk and drink it twice a day;
- mix one tablespoon with warm water and drink three times per day;
- mix half a tablespoon of honey with half a tablespoon of blackstrap molasses.
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Useful Practical Advices for Constipation (from experienced people)
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Two tablespoons of molasses before going to sleep is a good remedy for treating constipation. It can be added to glass of milk or fruit juice or prune juice if you like. |
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Cabbage juice can be beneficial in treating constipation - half cup cabbage juice two times a day. |
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Immerse 10-14 dry grapes without seeds in milk and heat the milk till it boils. Strain the milk. While you are drinking the milk, chew the grapes side by side. |
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Immerse 7-10 grams Spiegel seeds in 200 grams of warm milk; add sugar to it and drink it before going to sleep. |
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Soak two 2 teaspoons of Spiegel seeds in water for about 6 hours. Add equal amount of sugar to the mixture. Take this mixture before going to bed. |
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Keep water in a copper vessel overnight. Have this water first thing in the morning in an empty stomach. |
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In ½ glass water, mix ¼ tsp of Epsom salt. Drink this combination to cure constipation. |
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Take ½ cup of orange juice, add equal amount of olive oil. Drink this to get rid of constipation. |
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Mix equal quantities of carrot juice and spinach juice in a glass. It should be taken before going to bed. |
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A before meal technique would be to have One teaspoon of linseed with water can bring lubrication required for constipation. |
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Consuming hot water with sour lime juice and half a teaspoon of salt added to it would be beneficial in treating constipation. |
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Orange juice taken in the morning on empty stomach would be favorable in treating constipation. |
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Fennel seeds will help to cure the digestive problem. In a glass of lukewarm water add a few fennel seeds. Drink this mixture every night before going to bed. |
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In case of chronic or severe constipation - have figs dipped in water and consume it in large quantities in the morning. |
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One guava a day in the early morning can keep constipation away. |
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