Constipation: Symptoms & Causes

The cause of chronic constipation among healthy people may be due to lack of food intake, eating low-fiber food, lack of fluid intake and physical inactivity, all of which slow down the movement of the large intestine or rectum, which leads to increased water absorption and makes the stool hard and dry with difficulty passing it, so constipation is generally described as having less than three bowel movements per week and hard stools.

Constipation may be accompanied by other symptoms, such as discomfort or pain when using the bathroom, bloating, and pain due to hardened stools.

The consequences of chronic constipation are significant, including swollen veins in the anus (hemorrhoids), which may be accompanied by small tears in the anus, blood in the stool, and more. Therefore, treatment of chronic and functional constipation by healthcare professionals is essential, and effective treatment is not only medication but also lifestyle changes and healthy eating.

There are many natural methods recommended by doctors to alleviate constipation that we mention in this article.

Constipation

Constipation is a chronic disease suffered by a large number of people, and it means the occurrence of difficulty in the process of excretion, usually accompanied by blood, and the waste is solid and lumpy in a strong and small form, and therefore there is no complete removal of waste from the abdomen, and constipation occurs due to several reasons, the most important of which are stress and poor diet, but the treatment of this disease is easy and simple and most likely present in every home.

Causes of constipation

The most common causes of constipation include

Dietary changes (such as decreasing fluid intake, eating a low-fiber diet or eating foods that cause constipation)

• Use of medications that slow down bowel movements
• Stool disorders
• Irritable bowel syndrome with constipation dominance
• Overuse of laxatives

Dehydration causes constipation as the body tries to retain water in the blood by withdrawing excess water from the stool. Stools containing less water are more difficult to pass. Fruits, vegetables, grains and other fiber-containing foods are natural laxatives for the digestive system. People who don’t eat enough of these foods can become constipated. Lack of fiber (the indigestible part of food) in the diet can lead to constipation because fiber helps stools retain water and increases their bulk, making them easier to pass.

The most common medications that can slow down bowel movements include opioids, iron salts, anticholinergic medications (such as many antihistamines and tricyclic antidepressants. Other medications include aluminum hydroxide (commonly used in over-the-counter antacids), bismuth subsalicylate, some blood pressure-lowering medications (antihypertensives) and many tranquilizers.

A bowel disorder (dysfunctional defecation) indicates an issue with the bowel’s ability to push stool out of the rectum or difficulty relaxing the muscle fibers surrounding the rectum and the anal sphincter that are visible during bowel movements. People with dysphagia feel the urge to have a bowel movement but are unable to do so. They may have difficulty passing normal-sized stools. People with irritable bowel syndrome may have trouble passing stools.

People with IBS can have loose stools, a bowel disorder or constipation. If IBS is usually accompanied by constipation, it’s called IBS with constipation dominance.

People who are accustomed to using laxatives or enemas often lose the ability to have a bowel movement without using them. This vicious cycle of constipation can lead to the use of more than one laxative and worsen constipation.

Less common causes of constipation include specific health disorders such as bowel obstruction, certain metabolic disorders, and neurological disorders. Constipation may also occur during a period of serious illness that requires prolonged bed rest (because physical activity helps with bowel movements), reduced food intake, use of medications that may cause constipation, and after a head or spinal cord injury. However, in many cases the cause of constipation is still unknown.

Constipation can sometimes be caused by obstruction of the large intestine. Obstruction can occur as a result of cancer, especially in the last part of the large intestine, which prevents bowel movements. Obstruction can occur in people who have undergone abdominal surgery and usually occurs in the small intestine because ligaments of fibrous tissue (adhesions) can form at the periphery of the intestine, which hinders bowel movements.

Disorders and diseases that often cause constipation include an underactive thyroid gland (hypothyroidism), high blood calcium levels (hypercalcemia) and Parkinson’s disease. The nerves of people with diabetes are often damaged (neuropathy). If the nerves in the digestive tract are affected by neuropathy, slow bowel movements can occur, leading to constipation. Spinal cord injury can also affect the nerves in the intestines, leading to constipation.

Harmful effects of constipation

Patients with chronic constipation are susceptible to a host of other complications, including hemorrhoids or hardening of the stool that can cause ulcers in the colon or rectum resulting in blood coming out with the stool. Furthermore, constipation can be a sign of other physical ailments such as hypothyroidism, and in cases of alternating bouts of constipation and diarrhea or low stool volume, it can be a warning sign of colon cancer.

In addition, studies have shown that issues surrounding bowel movements can severely affect a person’s mental health, with a significant amount of research showing a link between bowel disorders, whether that means having more or less bowel movements than usual, and a sharp drop in emotional state. In fact, patients with irritable bowel syndrome, which can cause constipation or diarrhea, have been shown to be more likely to suffer from mental health disorders, such as depression and anxiety, than the general population.

Complications

Complications of constipation include

• hemorrhoids
• Rectal prolapse
• Anal fissure
• Rheumatoid arthritis
• Fecal impaction

Excessive straining during bowel movements increases pressure on the veins surrounding the anus and can lead to hemorrhoids and, in rare cases, rectal protrusion through the anus (rectal prolapse). Hard stools can cause cracks in the skin of the anus (anal fissure). These complications can make having a bowel movement uncomfortable and cause people to hesitate when they need to have a bowel movement. Procrastinating on having a bowel movement can lead to a vicious cycle of worsening constipation and complications.

Diverticulosis can occur in the walls of the large intestine that are damaged by the increased pressure required to move hard and small stool masses. Damage to the walls of the large intestine causes balloon-like sacs or external pouches (diverticula) to form, which may lead to inflammation (diverticulitis). Rarely, bleeding into the diverticula may occur (causing peritonitis).

Fecal impaction can sometimes occur in people with constipation, where feces hardens in the rectum and the last part of the large intestine and completely blocks the passage of any stool. Fecal impaction causes colic and pain in the rectum with great and futile efforts to have a bowel movement. Occasionally, watery mucus or liquid stool leaks from the area of the obstruction, which gives the false impression of diarrhea (overflow diarrhea). Fecal impaction is particularly common in older people, especially those who are bedridden or less physically active, pregnant women, and people who have used barium by mouth or as an enema for certain types of X-ray tests.

Suspected bowel irregularity leads many people to abuse laxatives, suppositories, and enemas. Overuse of these treatments can actually inhibit normal bowel contractions and worsen constipation. People with OCD often feel the need to rid their bodies of “unclean” or “toxic” waste on a daily basis. They often spend a lot of time on the toilet or become frequent users of laxatives.

How to treat constipation at home

1. Eat the recommended amount of fiber

Eating fiber is one of the things that doctors recommend in order to treat constipation and its symptoms, as studies show that fiber contributes to regulating bowel movements, and eating fiber increases the frequency of stools and softens them to make them easier to pass. Fiber-rich foods include vegetables, fruits, nuts, whole grains and legumes.

Experts usually recommend 25 grams of fiber for women and 38 grams for men per day.

2. Include legumes in the diet

Legumes include beans, beans, chickpeas, lentils, and peas, and are considered foods rich in fiber and other nutrients that help treat constipation, such as potassium, folate, and zinc. Eating legumes helps regularize the intestines, which supports and facilitates digestion, and also helps increase the body’s production of butyric acid, which is classified as a fatty acid that acts as a natural laxative.

According to a study conducted by some specialists, every 100 grams of cooked legumes covers about 26% of the recommended daily fiber intake.

3. Using castor oil as a natural laxative

Castor oil is known as a natural laxative and bowel tonic, and has been used for many years as a natural remedy to relieve constipation, empty the intestines and prepare them for surgery, as it increases bowel movements and helps stools pass. Castor oil contains ricinoleic acid, the main fatty acid that causes muscle contraction and stool production.

Liquid castor oil is taken orally, and it is advisable to consult a specialized doctor about the period of time and the amount to be taken to avoid side effects.

4. Eat plenty of leafy greens

All types of leafy vegetables help treat constipation and soften stools in different ways, as they are rich in dietary fiber, vitamins and minerals, including magnesium, which attracts water to the intestines to facilitate the passage of stools. Leafy greens are also rich in vitamin K, folic acid, and vitamin C, all of which contribute to easier digestion.

Those looking for foods to help with constipation are advised to eat leafy greens, such as cabbage, lettuce, spinach, broccoli and more.

5. Take olive oil to stimulate bowel movements

Olive oil is one of the common natural recipes used to treat constipation. One study showed that consuming 4 milliliters of olive oil may help relieve constipation symptoms. The benefits of olive oil lie in lubricating the inner walls of the intestines, softening solid waste, improving digestion, and expanding the intestines.

It is worth noting that olive oil can be used in a number of different ways, including consuming it plain, or consuming it with vegetables, yogurt, or lemon.

6. Drink the right amount of water

Dehydration often leads to constipation, so drinking the right amount of water on a daily basis plays a key role in keeping the body hydrated, as well as regular bowel movements and preventing constipation, as drinking fluids in general helps improve the consistency of stools, making them easier to pass, and also contributes to the effects of other natural laxatives, such as fiber, leafy greens and others.

Some studies have shown that drinking sparkling water may be more effective than plain water in treating constipation and bloating.

7. Drinking natural herbs

Many people resort to treating constipation with herbs because it is considered a natural and safe method, and there are many types of herbs used to treat the stomach and this type of health conditions, including ginger, which calms the digestive system, as well as flaxseed, which is rich in fiber and omega-3, which increases the number of bowel movements per day, in addition to dandelion, licorice, chamomile, parsley and others.

These herbs are usually boiled or steeped in hot water, then filtered and drunk, as this method allows the benefits to be absorbed very quickly into the body.

8. Drink caffeinated coffee

Coffee helps many people go to the bathroom because it stimulates the muscles of the digestive system. One study showed that caffeinated coffee stimulates the digestive system just as much as a full meal, and that this effect is about 60 percent stronger than that of water and 23 percent stronger than that of decaffeinated coffee.

Coffee may also contain a small amount of soluble fiber, which prevents constipation by improving the balance of bacteria in the digestive tract.

9. Ginger or Peppermint Infusion

Both ginger and peppermint infusions work to alleviate the symptoms of digestive issues. Peppermint contains menthol, which acts as an antispasmodic, relaxing the muscles of the digestive system. Ginger makes the body produce more heat, which improves digestion. The hot water used to prepare the infusion improves digestion and relieves the symptoms of constipation

10. Lemon water

The citric acid in lemons stimulates the digestive system and works to flush toxins out of the body. (Squeeze a lemon into a glass of water every morning or add slices of lemon to your tea.)

11. Eating peaches

Eating black peaches or black peach juice helps treat constipation, as it contains fiber and the natural laxative sorbitol.

The ability of peaches to treat constipation seems to be better than fiber. You can eat seven peaches twice a day to get results. (Inflammatory bowel disease patients should avoid eating peaches.)

12. Raisins

Raisins are rich in fiber and contain tartaric acid, which has a laxative effect. A study showed that eating a small can of raisins a day improves digestion twice as much. Apricots and cherries are also known to contain fiber and help treat constipation.

13. Castor oil

A time-honored remedy, castor oil acts as a laxative, and 1-2 teaspoons of castor oil can be taken in the morning on an empty stomach, after which the symptoms of constipation disappear within eight hours.

Other foods

It is preferable to eat any of the following at least twice a day in the amount of (3-5) grains:

• Prunes (dried or undried).
• Figs (any type or color, dried or undried).
• Dates, dates, or yellow dates.
• Other things that can help with constipation include taking honey with water on an empty stomach.

14. Exercise regularly

Some studies have shown that practicing physical activity two to six times a week can reduce the risk of constipation by 35%. This includes walking for about 20 minutes, water sports that activate the intestinal muscles, as well as pelvic floor exercises and yoga.

These exercises include walking for about 20 minutes, water sports that activate the intestinal muscles, as well as pelvic floor exercises and yoga.

Practical tips to avoid constipation

• Eating a high-fiber diet, including fruits and vegetables, maintaining proper hydration by drinking 1.5-2 liters of water every day and exercising for 30 minutes at least 5 times a week will help improve colon function.
• Train yourself to visit the restroom regularly and make sure your bowel movements never stop.
• Avoid doing anything else while using the toilet, including playing on a mobile phone or reading a book because prolonging the amount of time you spend on the toilet is suspected to be a major cause of constipation. A bowel movement should not take more than a minute to complete, so if you are used to spending long periods of time on the toilet, it is advisable to seek medical advice to check if you are at risk of developing constipation.
• Train yourself on how to use the toilet properly. For example, homes with Western-style toilets should have a small stool nearby to place the feet on during bowel movements because this maximizes the bending position required to help the colon open up, making bowel movements easier and reducing the accumulation of feces in the colon. Furthermore, there are breathing techniques that can also help with bowel movements. People with constipation are advised to breathe in deeply before exhaling slowly at the same time as applying pressure to the rectum. This will help the stool to move and empty the intestines.

Some basic issues for older adults

The rectum expands with age, which means more stool is stored in the rectum, so older people often need to have a larger store of stool in the rectum in order to feel the need to have a bowel movement.

Other common factors in older adults that lead to constipation include increased use of constipation-causing medications, a low-fiber diet, living with health conditions (such as diabetes and hypothyroidism), and decreased physical activity. Many older adults also have misconceptions about normal bowel habits and often use laxatives.

Conclusion

Constipation, though common, is not inevitable. Thanks to these time-tested grandmotherly remedies, it’s possible to regain digestive comfort and daily well-being. These natural solutions, simple to incorporate into your routine, can make a real difference. However, if constipation becomes chronic, or if you experience severe pain, it’s essential to consult a healthcare professional.