Constipation is when your bowel movements are hard, dry or passing through you less than 3 times a week.
It can happen if you drink only small amounts of fluids or have a low fibre diet. Medications, surgery, pregnancy, sedentary lifestyle and stress also influence your bowels movements.
Naturopaths and other natural medicine practitioners believe that emotions influence bowel health too. Holding on to emotions and not ‘letting things go’ may contribute to constipation.
If you or someone you know has constipation symptoms, let’s take a moment to understand what’s going on in the body.
What is constipation?
To understand constipation, you first need to know what a stool is.
The large intestine consists of the colon, rectum and anus. Its main job is to process waste after the small intestine absorbs nutrients from food.
This waste material moves through the large intestine via muscular contractions. Along the way, the colon absorbs water from residual foods. The rectum temporarily stores this waste. Then, the anus sphincter opens to allow the removal of faeces. This final release is also known as the stool.
The stool can be hard and dry if not enough water is available to efficiently complete this process. The body needs dietary fibre and an adequate water intake to keep stools soft and healthy. Exercise and other movement helps waste glide through the large intestine more easily.
Symptoms of constipation
Bowel movements are a very personal thing (for many reasons).
What’s considered normal frequency for one person, may be unusual for another. That’s why it’s important to notice how regularly you go to the toilet. Then, pay special attention if this changes as your bowel may be unhappy.
The symptoms and signs of constipation include:
- passing dry or hard stools
- moving your bowels less than usual
- lower abdominal bloating and/or cramps
- flatulence (often with a strong odour)
- decreased appetite
- poop feels ‘stuck’ as it moves through the large intestine
- staining to pass the stool
- sitting on the toilet for longer than usual
- passing a stool, but feeling like your bowels aren’t empty.
Hormonal changes can influence women’s constipation symptoms. Just before the period begins, it’s common to have constipation. Similarly, perimenopause and menopause can result in a slower bowel transit time.
Medical complications of chronic constipation
Chronic constipation that goes untreated is a problem. In extreme cases, it can lead to constipation in men and women can become faecal impaction. This is when there’s a build up on poop that becomes difficult and painful to pass naturally. Stool softeners can help ease this problem, though sometimes medical assistance is needed.
Faecal Impaction
The bowel and rectum have an excessive build up of faeces. It impacts the muscles of the bowel, making it difficult and painful to pass a stool naturally.
Faecal Incontinence
A very full bowel involuntarily ‘leaks out’ diarrhoea.
Haemorrhoids
The rectum’s blood vessels get damaged during constant straining to go to the toilet.
Rectal Prolapse
This is similar to haemorrhoids as it relates to constant straining. However, in this instance it pushes part of the rectum’s lining out of the anus.
Urinary Incontinence
Again, constant straining is the cause. It weakens pelvic floor muscles and results in an involuntary passing of urine.
Key Takeaways
Constipation affects most people at some point in their life. While it’s normal, it’s not healthy – especially in the long term.
Notice when your bowel habits change. Consider what the problem may be and take steps to rectify it. This will help prevent issues, and keep you healthy, in the long term.
Home remedies that help prevent and treat constipation include:
- Drink 1.5 litres of water daily
- Eat plenty of fresh fruits and vegetables every day
- Exercise for 30 minutes at least 3 times a week
- If you need extra fibre in your diet, try chia seeds, flaxseed meal, slippery elm bark, psyllium husks. Mix all of these with water prior to consuming.
- Use the Bottlebrush flower essence if you sense constipation relates to ‘stuck’ emotions. A Naturopath can help you source this, as well as help you with your diet.
- If you’re using a laxative, know that some can make your bowel lazy in the long term. Use these sparingly and as a last resort.
FAQs
What is constipation?
Constipation is when your bowel movements are hard, dry or passing through you less than 3 times a week.
What are 3 signs of constipation?
- Dry, hard stool
- Moving your bowels less than 3 times per week
- Straining when going to the toilet
What is the main cause of constipation?
The main cause of constipation is not drinking enough water or eating enough fibre daily.
