Do you ask, yourself, “Why am I constipated” when your stomach feels bloated and uncomfortable?
You eat regular meals and three days have gone by yet you haven’t had a bowel movement. Again, you ask, “Why am I constipated?”
Now, you have tried all you could but your bowel movement remains painful and stools are difficult to pass. You don’t seem to have answers to this bugging question: why am I constipated?
Don’t worry. You are not alone if you have a steady bout of constipation.
Constipation is a very common condition, affecting around one in seven people who are otherwise healthy. It is one of the most frequent gastrointestinal complaints worldwide.
According to recent research, approximately 12% of people suffer from self-defined constipation; people in the Americas and the Asian Pacific suffer twice as much as their European counterparts.
What Is Constipation?
Having fewer than three bowel movements a week is, technically, the definition of constipation. However, how often you “go” varies widely from person to person. Some people have bowel movements several times a day while others have them only one to two times a week. Whatever your bowel movement pattern is, it’s unique and normal for you, as long as you don’t stray too far from your pattern.
Constipation occurs when bowel movements become less frequent and stools become difficult to pass. It happens most often due to changes in diet or routine, or due to inadequate intake of fiber.
Regardless of your bowel pattern, one fact is certain: the longer you go before you “go,” the more difficult it becomes for stool/poop to pass.
You are constipated if, your stools are dry and hard, your bowel movement is painful and stools are difficult to pass or, you have a feeling that you have not fully emptied your bowels.
What Are The Symptoms Of Constipation?
The symptoms of constipation vary from one person to another but common ones are:
1. Difficulty passing stool
2. Straining when passing stool
3. Passing less stool than usual
4. Lumpy, dry, or hard stool
5. Pain and cramping in the abdomen
6. Feeling bloated
7. Nausea
8. Loss of appetite
Why Am I Constipated?
You are constipated because your colon absorbs too much water from waste (stool/poop), which dries out the stool making it hard in consistency and difficult to push out of your body.
To back this up a bit, as food normally moves through the digestive tract, nutrients are absorbed. The partially digested food (waste) that remains moves from the small intestine to the large intestine, also called the colon. The colon absorbs water from this waste, which creates a solid matter called stool.
Now, because you are constipated, food may move too slowly through the digestive tract. This gives the colon more time – too much time – to absorb water from the waste. The stool becomes dry, hard, and difficult to push out.
How Common Is Constipation?
People of all ages can have constipation occasionally. But there are certain people and situations that are more likely to lead to becoming more consistently constipated. These include:
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Infants
Breastfed infants do not usually experience constipation. If a breastfed baby goes a week without passing stool, this is not usually a problem. However, constipation can occur during weaning – when an infant first starts taking formula feeds and; during potty training.
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Women – Especially During Pregnancy and After Childbirth
Changes in a woman’s hormones make them more prone to constipation. The baby inside the womb squishes the intestines, slowing down the passage of stool.
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Aged
Older people tend to be less active, have a slower metabolism, and less muscle contraction strength along their digestive tract than when they were younger.
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Those Whose Meals Lack High-Fiber Foods
High-fiber foods keep food moving through the digestive system.
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Those With Less Physical Activities
Low levels of physical activity may also lead to constipation. People who spend several days or weeks in bed or sitting in a chair may have a higher risk of constipation.
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Those Taking Certain Medications
Certain medications may cause constipation that’s why you are always advised to avoid self-medication. Your doctor will advise you when prescribing such medications.
If you belong to any of the groups mentioned above, you are likely to be constipated. Though constipation on its own can be uncomfortable, it typically is not life-threatening
Treatment Of Constipation
Constipation usually resolves itself without the need for prescription treatment. In most cases, making lifestyle changes such as getting more exercise, eating more fiber, and drinking more water will help. Let’s consider some of the simple treatments of constipation.
1. Increase Fiber Intake
Adults should eat 25 – 31 grams of fiber every day. This is because fiber promotes regular bowel movements, especially when a person combines it with proper hydration.
Fresh fruits, vegetables, whole grains, fortified cereals, nuts, lentils, chickpeas, and other legumes have high fiber content.
2. Drink Water
Water can help rehydrate the body and prevent constipation. Regularly drinking enough water can help reduce the risk of constipation. Make a habit of drinking 2 glasses of water a day. This will help loosen your bowel.
Other suitable fluids include naturally sweetened fruit or vegetable juices and clear soups. Bay leaf is also known to treat digestive disorders and constipation. Drinking hot bay tea regulates bowel movement.
3. Get Regular Exercise
Some past studies have found that physically fit people are less likely to experience constipation than other people. Exercise helps constipation by lowering the time it takes food to move through the large intestine. After a big meal, give your body a chance, like an hour, to digest it, before you embark on any tough physical activity.
Simply getting up and moving can help constipation. A regular walking plan of 10 to 15 minutes several times a day will help the body and digestive system work perfectly.
4. Establish A Routine
This can help make bodily processes, including the passing of stools, more regular. Ensure that you have a usual place and time of day to visit the bathroom without forcing a stool. Responding to the body’s urges to pass stools can help prevent constipation.
5. Elevate Your Feet
Some people find it easier to pass stools during a bowel movement if they place their feet on a low platform, such as a step, with their knees above hip level.
6. Use Laxatives
Some laxatives are available over the counter, while others are available with a prescription. However, you should only consider using laxatives if making lifestyle changes has not helped. And, it is best to always check with a doctor before use.
You should call your doctor if you have severe pain, blood in your stools, or constipation that lasts longer than three weeks. You may need stronger medication and, the doctor may also test for any underlying conditions.
