Constipation In Adults

Constipation basically is the difficulty in passing a bowel movement or the stool becoming hard and dry. In medical terminology, fewer than three bowel movements per week are considered constipation. 
It is very important to understand that constipation is a symptom, not a disease, but chronic constipation can lead to deadly diseases in the long run. 

Some of the common causes of constipation are a sedentary lifestyle, low fibre diet, excessive tea/coffee,  dehydration, overuse of medicines like antacids,  iron and calcium supplements, poorly managed stress, less sleep, low amount of acids in stomach due to “fat-free” diets. Constipation can also be an outcome of certain medical issues like IBS, inactive thyroid or pregnancy for that matter. Nonetheless, regular defecation is the most important aspect of anyone’s lifestyle.


What happens when we are not able to defecate and our intestine holds the toxic matter? 

1. The toxic matter hardens up inside the intestine which makes the defecation very painful leading to haemorrhoids in extreme cases.
    
2. The formation of toxic gases in the body can lead to cell mutations (cancer). This toxic gas is also the reason why constipated people complain of bad breath and body odour. 
    
3. Excess estrogen that usually eliminates during defecation, gets reabsorbed into the system when constipated leading to estrogen dominance which is one of the leading causes of breast cancer in females. 
    
4. Constipation also impairs immunity.
    
5. An unhealthy gut can also lead to depression, sadness, unhappy thoughts and low self-esteem. 

Simple and natural ways to cure constipation : 

• Add roughage to meals
  Both the fibre, soluble and insoluble is necessary for the smooth functioning of the intestinal system. You should include foods containing a high amount of soluble fibre in your diet which includes oatmeal, potatoes, dried beans, rice bran, barley, citrus fruits and peas. Avoid foods that are unhealthy and processed, including cheese, meat and ice cream.
   
• Fluid Intake 
  It is very important to be adequately hydrated to maintain bowel mobility. Water aids in softening the stools and flushing them out. Low fluid intake and dehydration can play a great role in the development of faecal impaction. 
   
• Elude from a sedentary lifestyle and move more
  Exercise is extremely important for regular bowel movements. One of the major causes of constipation could be physical inactivity. Exercise helps to deal with constipation by lowering the time it takes for food to move through the large intestine. Make sure you keep yourself physically active either through walking, running, yoga or swimming to keep your digestive tract healthy. 
   
• Always keep a positive outlook
  A fun fact: Your gut and your brain are closely related to each other. If you are stressed, worried, troubled or depressed then this can harm your digestive system.
   
• Bowel Training
  Bowel movement can become a conditioned reflex if needed. It would be great for your system if you pick a time that is twenty to forty minutes after eating. Many doctors suggest going about twenty minutes after your breakfast. To set a conditioned reflex, you’ll have to spend around ten to fifteen minutes in the loo to see if you can have a bowel movement or not. It may take some time but eventually, the bowel movement will have a routine to follow. Make sure you do not put a lot of pressure and strain on the movement as you try to go.
   
• Sit the traditional way
  You can also try changing the way you sit on the toilet. Traditional ways are considered to ease bowel movement. You can also lean your back on the toilet seat while you rest your feet on a raised footstool. This position can make evacuating the bowel much easier than sitting vertically upright. This lets you increase the muscular pressure on your abdominal area as you press your feet down.

Note: There are a variety of over-the-counter and prescription laxatives available for the treatment of constipation but it’s best to turn them around as they give short term relief. But in the long term, they cause bowel dependence which means our bodies gets used to an external stimulant and even stop responding to it after prolonged use.  

Easy and quick remedies for on-the-go people 

1. Eat 4-5 Soaked prunes / 2 tbsp black raisins/ dried apricots with warm water, 2 hours before bed. 
2. Psyllium husk/ Isabgol, 2-3 tsp of this mixed with water can lead to a smoother poop the next morning.
3. Steeping ½ tsp of ajwain in hot water and drinking that stimulates motions.