What is constipation?
We must emphasize that constipation is a symptom and not a disease. Constipation is defined as bowel movements that are infrequent or difficult and the stools are hard and dry. More specifically, someone who has at least 2 of the following characteristics is considered constipated:
- Difficulty in defecation
- Hard stools
- Feeling of incomplete evacuation
- Fewer than three bowel movements per week
It is estimated that 12% of people worldwide suffer from this symptom. However, as research shows, 1/4 of those who suffer from constipation do not visit a specialist or take any steps to relieve the symptoms of constipation. If constipation is chronic, it can also be associated with the formation of hemorrhoids, annular fissures, colon cancer, diverticula, etc.
What are the causes?
Diet poor in fiber
Fiber belongs to the category of carbohydrates that are not broken down in the small intestine and end up in the large intestine. When they are in the intestine, they absorb water like a sponge. This process softens the stool and helps with intestinal motility. You will find them in fruits, vegetables, whole grains, legumes, nuts and seeds.
Insufficient fluid intake
Water is absorbed by the large intestine, so its lack makes stool much firmer, making it difficult to eliminate it. With the right daily water intake, the number of bowel movements and the consistency of stool can change.
Reduced physical activity
A sedentary lifestyle has been associated with the appearance of constipation. Through physical activity, the intestine is activated and its mobility is improved, therefore when we do not take care to move daily, even with a brisk walk, our intestine is not activated. We help it move when we exercise too. The recommendations state 150 minutes of moderate intensity exercise per week.
Stress
Stress is something that has a very negative effect on intestinal function. This happens because stress and the intestine interact. When we are stressed, spasms are caused which negatively affect intestinal motility and at the same time cortisol levels increase in the body, which increases fluid retention.
Medications
Some medications can lead to constipation as a side effect. There are medications that contain substances that make it difficult for the intestines to function, as well as some nutritional supplements, such as iron and calcium. In these cases, we consult our doctor for treatment.
Intestinal Diseases
Constipation occurs in diseases and sensitivities of the intestine. Such are Irritable Bowel Syndrome (IBS LINK), celiac disease (gluten intolerance – link) and lactose intolerance.
Pregnancy
Constipation during pregnancy is a fairly common symptom. Hormonal disorders of pregnancy usually cause it from the first months. Progesterone, which is a hormone that increases during pregnancy, has many roles, including relaxing muscles, reducing contractions and intestinal motility, resulting in slowing the passage of food through the digestive tract. Additionally, during pregnancy, the uterus grows and at the same time puts pressure on the intestine, slowing down its function. The supplements we may be taking during this period may also have a negative effect on intestinal motility.
People over 55
Elderly people are more likely to experience constipation as their lifestyle is slower. This is mainly due to the sedentary lifestyle they lead and the medications they may be taking.
How can I treat it nutritionally?
Constipation can therefore be due to various factors and be influenced by what we mentioned above. As long as there is no pathological cause that causes us constipation, we can treat it by changing our daily habits.
Diet rich in Vegetable Fiber
The body’s daily needs are covered by consuming 25-35 g. of vegetable fiber per day. Foods rich in vegetable fiber are fresh fruits and vegetables, whole grain bread and pasta, legumes and especially lentils, as well as all bran cereals. An alternative solution is psyllium, which belongs to soluble vegetable fiber and is known for its mild laxative effect.
Hydration
To ensure adequate hydration of our body, we need at least 8-10 glasses a day. In addition to water, of course, we can increase our intake of juices, tea and more liquid foods, e.g. soups. In addition, we can add flavor and antioxidants to our water by adding lemon peels, berries, turmeric or ginger.
Exercise
Physical exercise is a factor that leads to good bowel function and therefore to the reduction of constipation. With daily exercise, which does not necessarily have to be in the form of organized exercise, intestinal motility and its smooth functioning are enhanced. Specifically, daily walking and constant movement are beneficial factors for treating constipation. In fact, if you have a sedentary job, physical activity is considered essential for the smooth functioning of the intestine.
Probiotics
Probiotics are defined as live microorganisms that help the intestinal microbiome, that is, the proper functioning of the intestinal flora. They contribute to the treatment of constipation, improving the mobility of the large intestine and reducing the transit time of food. Foods rich in probiotics are yogurt, sour milk and kefir.
Reduction of saturated fats & increase of “good” fats
The increased intake of fried foods, packaged foods and fast-food, which are rich in saturated fats, seems to aggravate constipation. However, “good” fats are essential as they soften stools. Sources of good fats are olive oil, fish, avocado, and nuts.
Regular toilet time
It is also important when we have constipation problems to adopt a behavior that will facilitate defecation. For example, we can go to the toilet at a specific time every day, usually in the morning, so that our intestines get used to it and a normal bowel movement is created. Also, when there is a strong desire to defecate, it is necessary to visit the toilet and not delay or avoid visiting for any reason.
When should I seek help from a doctor?
You should seek help from your doctor in cases where constipation appears suddenly or for the first time and persists for many days while you have tried to resolve it with the above measures.
