Constipation: Causes, Symptoms, Prevention and Home Remedies

Constipation is a condition of the digestive system in which your bowel movements are difficult or happen less often than normal. Almost everyone has it at some point in life, and it's usually not serious because you'll feel much better when your system is back on track. 

The normal length of time between bowel movements varies widely from person to person. Some people have bowel movements three times a day. Others have them only once or twice a week.

Going longer than three or more days without one is usually too long. After three days, the stools or faeces become harder and tougher to pass.

A severe constipation is the one with failure to pass stools or gas and fecal impaction, which can progress to bowel obstruction and become life-threatening.

What Are the Symptoms of Constipation?

In order for you to know that you have constipation, you may experience all or some of these:

• Few bowel movements
• Trouble having a bowel movement (straining)
• Hard or small stools
• A sense that everything didn’t come out
• Swollen abdomen or abdominal pain
• Vomitting

What Causes Constipation?

The causes of constipation can be divided into congenital, primary, and secondary. The most common cause is primary and not life-threatening.

Meanwhile, in the elderly, causes include: insufficient dietary fiber intake, inadequate fluid intake, decreased physical activity, side effects of medications, hypothyroidism, and obstruction by colorectal cancer.

Some of the most common (possible) causes of constipation are hereby illustrated below:

1. Diet

Constipation can be caused or by a low-fiber diet or lack of fiber in diet. Foods low in fiber are high fat foods, such as cheese, meats, and eggs. If you consume them, make sure you are also eating enough fruits, vegetables, and whole grains - which are rich in fiber. There are two main types of fiber, soluble and insoluble. Soluble dissolves in water, while insoluble doesn't. Fiber cannot be digested. However, soluble fiber is transformed as it passes through the digestive tract, where it is fermented by bacteria. Soluble fiber absorbs water, and becomes gelatinous as it does so. Insoluble fiber passes through the gut without changing its form. Quite simply, fiber promotes bowel movements and prevents constipation.

Milk - It is very important to be aware of your health and understand what your body wants. Some people have milk-allergies and thereby become constipated when they consume milk and dairy products.

Not Drinking Enough Water (Dehydration) - Experts say that if you already have constipation, drinking more liquids might not relieve it. However, if you regularly drink plenty of water you are less likely to become constipated. If you tend to suffer regularly from constipation you should seriously consider increasing your consumption of water. Many sodas and drinks containing caffeine may cause dehydration and worsen your constipation. Alcohol also dehydrates the body and should be avoided if you are constipated, or very susceptible to constipation.

2. Aging - As we get older, our metabolism slows down hereby resulting in less intestinal activity. The muscles in the digestive tract do not work as well as they used to.

3. A Change in Routine - When we travel, our normal routine changes. This can have an effect on our digestive system, which sometimes results in constipation. Meals are eaten at different times, we might go to bed, get up, and go to the toilet at different times. All these changes may raise the risk of constipation.

3. Pregnancy - Pregnancy brings about hormonal changes which can make a woman more susceptible to constipation. Also, the uterus may compress the intestine, therefore slowing down the passage of the food.

4. Overuse of Laxatives - We all think we should go to the toilet at least once a day - this is a myth. To make sure that happens many people self-medicate with laxatives products they buy at the pharmacy. Laxatives are effective. Yeah. They help bowel movements. But the problem is that if we keep taking them, we gradually have to up the dose for the same effect. Laxatives can be habit-forming (addictive). When we become dependent on them there is a significant risk of constipation when we stop taking them.

Many medications have constipation as a side effect. Some include (but are not limited to) opioids also known as narcotics, diuretics, antidepressants, antihistamines, antispasmodics, anticonvulsants, and aluminum antacids. Certain calcium channel blockers such as nifedipine and verapamil can cause severe constipation due to dysfunction of motility in the recto sigmoid colon.

It is common for people to forget that there are a lot of medications that can cause constipation. The most common ones are:

• Narcotic (opioid) pain drugs, such as codeine, oxycodone, and hydromorphone
• Antidepressants
• Anticonvulsants such as phenytoin  and Iron supplements
• Calcium channel blocking drugs such as diltiazem and nifedipine
• Aluminum-containing antacids such as Amphojel
• Diuretics such as chlorothiazide

5. Metabolic and Muscular Problems                  

Metabolic and endocrine problems which may lead to constipation include: hypocalcaemia, hypothyroidism, diabetes mellitus, cystic fibrosis, and celiac disease. Constipation is also common in individuals with muscular and myotonic dystrophy.

6. Structural and Functional Abnormalities -

Constipation has a number of structural (mechanical, morphological, anatomical) causes, including: spinal cord lesions, colon cancer, anal fissures, proctitis, and pelvic floor dysfunction.

Constipation also has functional (neurological) causes, including anismus, descending perineum syndrome, and Hirschsprung's disease. Anismus occurs in a small minority of persons with chronic constipation or obstructed defecation.

7. Physical Inactivity - Constipation can occur if someone becomes too physically inactive. This is especially the case if the person is elderly.

If somebody has to lie down in bed for a long time, perhaps for several days or weeks, his/her risk of having constipation is significantly increased.

Physical activity keeps our metabolism high, making most things in our bodies happen more rapidly. Physically active people are much less likely to become constipated than inactive people.

8. Psychological - Voluntary withholding of the stool is a common cause of constipation. The choice to withhold can be due to factors such as fear of pain, fear of public restrooms, or laziness. When a person holds in the stool, a combination of encouragement, fluids, fiber, and laxatives may be useful to overcome the problem.

There can be many reasons for this. Perhaps we are not at home and would prefer to wait till we get back. It is surprising how many people never open their bowels in the toilets at work or at school. Others may be too busy to go, while some people don't because of emotional stress. Children often stop going if they are being toilet trained and find the whole training program nerve-racking. Sometimes children are too busy playing and put off going to the toilet. However, if you ignore the urge to have a bowel movement, that urge can gradually go away until you no longer feel the need to go. But know that, the longer you delay it, the drier and harder the stool will become.

9. Some Diseases and Conditions - Diseases that tend to slow down the movement of the faeces through the colon, rectum, or anus are more likely to cause constipation. They include the following:

- Neurological disorders
- Endocrine and metabolic conditions
- Systemic Diseases (Diseases that affect a number of organs and tissues, or affects the body as a whole)
- Cancer - Mainly due to the medications for pain, and chemotherapy. Also if a tumor blocks or squeezes the digestive system.

 

Other causes of constipation include:

• Colon cancer
• Eating a lot of dairy products.
• Eating disorders
• Irritable bowel syndrome
• Overuse of laxatives (Over time, this weakens the bowel muscles)
• Problems with the nerves and muscles in the digestive system
• Some medications (especially strong pain drugs such as narcotics, antidepressants, or iron pills)
•  Stress
• Under active thyroid (hypothyroidism)  

How to Prevent Constipation

Constipation is usually easier to prevent than to treat. Following the relief of constipation, maintenance with adequate exercise, fluid intake, and high-fiber diet is recommended. Children benefit from scheduled toilet breaks, once early in the morning and 30 minutes after meals

In many cases, these things help a whole lot better:

• Eating a well-balanced diet with plenty of fiber. Good sources of fiber are fruits, vegetables, legumes, and whole-grain bread and cereal.
• Drink 11/2 to 2 quarts of water and other fluids a day (unless your doctor have you on a fluid-restricted diet). Fiber and water work together to keep you regular.

 

• Avoid caffeine. It can be dehydrating.
• Check on milk. Some people may need to avoid it because dairy products may be constipating for them.
• Exercise regularly.
• Go to the toilet when you feel the urge.

Home Remedies for Constipation

It is important to remember that the necessity to defecate at least once a day is a myth. Constipation happens when you want to go but are unable to evacuate the faeces. In the majority of cases, constipation resolves itself without any treatment or risk to health.

The treatment of recurring constipation can include lifestyle changes. Doing more exercise, eating more fiber, and drinking more water.

Usually, laxatives will successfully treat most cases of constipation - but should be used with care and only when really necessary. In more difficult cases the person may need a prescription medication.

It is important to try to find out what has caused the constipation is in the first place - there could be an underlying illness or condition. Some people with recurring constipation use a daily diary where they record their bowel movements, stool characteristics, and other factors which may help both the doctor and patient devise the best treatment.
 
Here are the best home remedies for constipation:

Loosen Up - This is probably the most well known cure for occasional constipation. Take some warm water and add lemon juice and honey to it. Lemon is a stimulant for your digestive system and can help flush out toxins. Honey cuts the sour taste and some researchers believe that it works as a mild laxative. You could also use some salt instead of honey for two reasons: salt is rich in magnesium which encourages contraction of the bowel muscles and two because it helps flush toxins from the stomach and small intestine.

Coffee - A lot of people love their morning coffee, but it does more than just give off heavenly aromas and help you perk up. Caffeine is a natural stimulant for the digestive system, so indulging in a cup of coffee will help get you up and running in more ways than one. 1-2 cups is fine, but make sure you don’t overdo it - too much can actually have the opposite effect.

Coffee is a diuretic and makes you urinate more frequently, and if you drink it an excess, it can cause constipation by dehydrating your body and drawing out water that would normally soften your stool.

Get moving - If you want stuff to move through your body, you need to move too! Our lifestyle these days not only involves dietary changes that increase constipation, but we’re often sitting much more than we’re active. We can assume that moving the body helps get the smooth muscle in the colon moving. Keep in mind, however, that you should wait an hour after big meals before exercising. There are also specific stretches and workouts that can help.

Maintain a routine - Potty schedules aren’t only for puppies, they’re a great way to relieve and prevent constipation in humans too. Regulating the timing of when you go to the bathroom will regulate your bowel movements as well. Set aside about 15 minutes from 1-3 times a day, and take your time, even if nothing happens. Make sure you stay relaxed, and eventually your body will catch on.

Grease it Right - It's important to oil the tracks and so doctors suggest you add more olive oil to your diet. Castor oil works too. It's a great laxative as it increases the movement of the intestines and helps clean them out.

Pure olive oil is more than just a healthy and tasty fat, it can also help relieve constipation. It’s not surprising really when you consider what olive oil’s texture and consistency is like- it’s practically the epitome for constipation home remedies. It stimulates your digestive system, which helps get things moving through your colon, and when taken regularly, it can prevent constipation.  

Get Your Fiber Fixed - On an average, a woman needs around 25 grams of fiber a day and a man needs somewhere between 30 and 35 grams a day. In order to get your digestive system back on track, you must make sure what you're eating is the right amount. Oats are high in fibre. Prunes are also rich in fibre and a natural laxative, so you can have them or drink some prune juice. Raisins are another great way to get your system going. You can have them or soak them in hot water, crush and then eat

Fiber is material that cannot be digested, and it acts like a sponge. It draws water from its surroundings, making it swell, which softens stool and adds bulk to it, which in turn helps it pass. Like coffee, some kinds of fiber (like beans) can contribute to constipation, so always drink plenty of water. Some good fiber-filled foods include:

-Beans
-Apricots
-Whole grain bread
-Berries
-Plums, pears, and apples
-Nuts
-Potatoes (you may skip the fries though)

Baking Soda - The answer lies in baking soda. When sodium bicarbonate reacts with the acids in the stomach, it produces salt, carbon dioxide and water. This facilitates bowel movement and cleanses the colon.
 

Baking soda lies at the heart of home remedies. It’s is so incredibly versatile, and it pretty much does its job almost 95% of the time. It works incredibly well for constipation (and belly aches in general) because it is a bicarbonate, which will encourage air to come out of you one way or the other, and relieve pain from pressure.  

Eating The Right Diet - According to David Frawley, author of the book Ayurvedic Healing: A Comprehensive Guide, the right kind of diet would be one without oil, fat or sweets. You must also avoid things like cheese, breads, potatoes and pork. And instead, you should include warm milk, ghee, licorice tea, and ginger juice. Some doctors also recommend herbs like aloe, psyllium and rose.

Get some Laxatives - Only use these laxatives as a last resort. They can be habit forming, as already mentioned above:

• Stimulants - they make the muscles in your intestines contract rhythmically. These include Correctol, Dulcolax and Senokot.
• Lubricants - they help the stool move down the colon more easily. These include mineral oil and Fleet.
• Stool softeners - they rehydrate (moisten) the stool. These include Colace and Surfak. 
• Fiber supplements - these are perhaps the safest laxatives. They are also called bulk laxatives. These include FiberCon, Metamucil, Konsyl, Serutan and Citrucel. Make sure you have plenty of water when you take them. 
• Osmotics - they facilitate the movement of fluids through the colon. These include Cephulac, Sorbitol, and Miralax. 
• Saline laxatives - they draw water into the colon. These include milk of magnesia. 
• Relistor was approved by the FDA in April, 2008 for the treatment of opioid-induced constipation. Opioids are commonly prescribed on a continuous basis for patients with late-stage, advanced illness to help alleviate pain.

Aloe Vera -  Aloe is known to soothe minor cuts and burns, but it can also soothe your tummy. It’s best to use pure aloe vera gel from the plant.

The gel straight from the plant is more concentrated than commercial aloe juice so don’t use more than 2 tablespoons. If you don’t have an aloe plant, then drinking aloe juice can accomplish similar results.

Heed natures call - This is a preventive measure to help ward off those uncomfortable bouts of constipation later in the future, and it’s really straightforward. When you need to go to the bathroom - simply go! Your body is giving you the signal for a reason, and it’s a good idea to listen. The longer you hold it in, the more water is absorbed from the stool, and the harder it becomes.

Rock the squat - It may sound a bit awkward, but hey, literally squatting over the toilet can help relieve constipation and kick start your colon. It’s a natural position that our bodies understand to mean “it’s time to go!”

 

 

If your doctor identifies an underlying disorder that may be causing your constipation he/she should treat that disorder.

If the constipation does not respond to any treatment, as a last resort it might be recommendable to remove part of the colon. When this happens the troublesome segment(s) of the anal sphincter or rectum are removed.  

What You Should Do if You are Constipated

If you have constipation and you're wondering what you could do to be relieved or avoid, then try these:

• Drink two to four extra glasses of water a day (unless your doctor told you to limit fluids for another health reason).
• Try warm liquids, most especially in the morning.
• Add fruits and vegetables to your diet.
• Eat prunes and bran cereal.
• If needed, use a very mild over-the-counter stool softener like docusate (Peri-Colace) or a laxative like magnesium hydroxide (Milk of Magnesia). Do not use laxatives for more than two weeks without calling your doctor. Laxative overuse can worsen your symptoms.

Or call your doctor right away if:

• You have sudden constipation with abdominal pain or cramping and you are not able to pass any gas or stool.
• Constipation is a new problem for you
• You have blood in your stool
• You are losing weight even though you are not dieting
• You have severe pain with bowel movements
• Your constipation has lasted for more than two weeks
• You have pencil-thin stools