Studies say that an estimated one in seven of all adults are affected by constipation in the UK. It is a common condition, highly uncomfortable and can create a massive impact on your day to day life. Here at Be Well, we’re delving deeper into the causes of constipation, what symptoms you may endure and treatment options to soothe your stomach.
What is constipation?
Constipation occurs when the stool remains in the colon for too long. This causes the colon to absorb large amounts of water from the stool, resulting in a hard, stiff consistency and difficulty pushing it out of the body. This creates a roll over effect, your body finds it tricky releasing stool or emptying your bowels so it will do it less often. You may get stool that is either unusually large or even small and lumpy in texture. For most people, constipation is a temporary condition. However for some it can be chronic meaning it lats much longer and disrupts their day to day life.
Symptoms
Constipation affects everyone differently. Here are some symptoms you may endure:
Infrequent bowel movement
One of the main symptoms of constipation is reduced stool or bowel movement. This will be less than 3 times a week.
Difficulty passing stools
Your stool becomes dry, stiff and hard when constipated. This can make it uncomfortable and sometimes even painful to pass.
Bloating & stomach aches
You may get feelings of fullness or bloating in the lower stomach alongside increased gas. This will be accompanied by stomach aches.
Nausea
A general sense of feeling unwell is common which is accompanied by the feeling of wanting to throw up.
Loss of appetite
You may feel full, leading to reduce appetite and challenges retaining a normal amount of food.
What are the causes?
Poor diet
A unhealthy or unbalanced diet can be the number one contributing cause of constipation, especially if there is a lack of fibre. Eating foods rich in fibre can relieve symptoms of constipation as it plays a role in gut motility. This is the coordination of muscle contractions that occurs in the intestines to move food in the digestive process.
Here are some foods that are rich in fibre:
- Lentils
- Beans – black beans & kidney beans
- Fruit – bananas, raspberries & pears
- Whole wheat pasta
- Vegetables – broccoli, green peas & avocados
Infrequent exercise
When you don’t exercise for long periods of time, it can result in weaker muscles. The colons respond well to activity in the body, and strong, healthy muscles are a necessary ingredient in the process of releasing stool.
It’s important that when you do any physical activity, you should wait at least an hour after eating a big meal to begin moving. This is because your blood flow increases to your stomach and intensities to help your body digest the food you have consumed. If you exercise immediately after eating, your blood flows away from your stomach and moves towards the heart and muscles instead.
How can you begin exercising to relieve constipation?
- A short walk – 10-15 minutes of walking everyday can impact your health massively
- Sports – swimming, football, basketball & tennis
- Yoga
IBS
IBS or irritable bowel movements is a common condition that affects the bowels and digestive system. It causes symptoms such as constipation, bloating and diarrhoea which come and go over periods of time. IBS is an ongoing issue, but can flare up due to sensitivities with food or factors like stress.
IBS treatments & remedies:
- Keep a diary of everything you eat & symptoms – helps to identify triggers and what to avoid
- Probiotics – live bacteria and yeasts, usually added in yoghurts or available as supplements too
- Avoid spicy, fatty or overly processed foods
- Exercise
Medication
Many different prescription and over the counter medications can often cause constipation alongside the many uncomfortable symptoms that come with it. This includes antidepressants as they treat nerve endings in the brain, this can have an overlapping effect on the nerve endings in the gut. Sleeping medication can cause nerve endings in the stomach or gut area to also ‘sleep’, reducing movement and activity in the digestive process.
What to do if medication is causing constipation:
- Counteract the lack of movement by increasing fibre – eat more foods naturally high in fibre
- Talk to a healthcare professional about taking laxatives to increase movement
- Talk to a healthcare professional for alternative medication or lower dosages
Ignoring or avoiding the urge
It isn’t harmful to occasionally hold in your stool, but when it is done on a frequent basis, it can cause many issues with your health. Not only will it result in constipation but can often lead to feral incontinence, a condition where there is a lack of control over defecation. It can even cause a loss of sensation in the rectal area. Some people may ignore the urge as they are too shy or embarrassed to use the toilet to release stool in public toilets.
You can combat this by:
- Ease your fears – remember that everyone releases stool, it’s perfectly normal & even your most respected role models and idols use the toilet to defecate
- Try therapy – see a professional for help if it is impacting your day to day life
Start a consultation today to get help figuring out what the causes of constipation are for you and receive treatment. It takes just 2 minutes and our amazing team at Be Well can provide you with effective medication to relieve your uncomfortable symptoms.