Constipation is one of the most common and yet most misunderstood conditions in western society. The faecal mass moves too slowly through the large bowel, resulting in the infrequent passing of small, very hard stools similar to rabbit droppings. This problem is usually related to a lack of fibre in the diet, although many psychological factors can play an important role, such as:
Anxiety
Stress
Tension
Causes
Obsessive attitudes towards bowel behaviour are frequently found in chronic sufferers along with a lack of exercise. Constipation can also be a common side effect of some drugs, particularly anti-depressants, painkillers and antibiotics.
Supplementation of Iron can cause constipation, and pregnant women tend to suffer due to increasing their Iron intake and through hormonal changes. Other dietary causes include inadequate fluid intake, a lack of B Vitamins, Potassium, Magnesium and Zinc, too much animal protein, dairy products and salt.
Constipation can lead to other more serious complaints such as diverticulitis, piles, irritable bowel, hiatus hernia and anal fissures (a tear in the lower anal canal). There is also evidence to suggest that chronic constipation may result in bowel cancer.
symptoms of constipation
There are many symptoms associated with constipation such as pain during bowel movement, weight loss, headaches, furred tongue, loss of appetite, nausea, fatigue, bloating, depression and wind.
The frequency of bowel movement is not necessarily an indication of constipation. It is the consistency of the stool that is passed which is of the utmost importance. A soft stool, effortlessly passed on alternate days is acceptable, whereas a hard stool passed with much strain and effort is a sure sign of constipation, even if passed three or four times a day.
Constipation that occurs suddenly in someone with previously regular normal bowel movements is a cause for concern, as this may indicate there is an obstruction in the bowel. Where this type of constipation is alternated with bouts of diarrhoea, it is recommended that you seek advice from the doctor.
Supplements for Relief
Laxatives can be helpful in relieving constipation, as they stimulate bowel muscle contraction. Although effective, laxatives should only be used as a short-term measure, as the bowel can get lazy and forget to work for itself. Herbal laxatives are usually based on extracts of prune and senna pods i.e. Prune and Senna tablets
Products that may help
Acidophilus Good digestion relies on a healthy gastrointestinal system. Acidophilus is a probiotic bacteria that may provide an additional source of beneficial bacteria naturally found throughout a healthy digestive system. The friendly bacteria that Acidophilus may promote can prevent the build-up of the putrefactive bacteria that tend to produce gases. The friendly bacteria may also stimulate bowel movement, and reduce bloatedness and pain of flatulence
Lepicol or Regucol Powder – provides a natural fibre, psyllium, and friendly bacteria, which our customers find working together to help regular bowel movements and colonic maintenance.
Psyllium Husk – high in fibre, is a gentle bulk laxative which may decrease transit time, can reduce internal swelling and may have a demulcent action (calming and soothing).
Complementary Products
Vitamin B Complex contributes to normal energy-yielding metabolism. It is reported to be required for the correct absorption and metabolism of fats, carbohydrates and proteins, making it valuable for people whose diets are high in these nutrients. It helps support correct growth and development via the correct use of these nutrients, as it contributes to normal macronutrient metabolism.
Peppermint it is reported that it may reduce intestinal gas and help with intestinal cramp.
Aloe Vera Capsules or Juice A dried yellow sap taken from the leaf base is used internally. This contains anthraquinones, which have a laxative effect.
Multivitamins to replace nutrients lost through mal-absorption
Prune juice may aid you with constipation, a small glass a day may help maintain healthy digestion
Mineral water
Dried fruit Vegetable drinks
Wheat free product
Live yoghurt
Caffeine free drinks (herbal teas and coffee substitutes)
Cereals
Linseed
Fruit juice Prune juice
Recommended lifestyle changes
A diet low in fibre and high in refined foods will almost certainly hamper the passage of waste material along the colon. Fibre is essential to give the bowel wall something to grip onto. Introducing whole grains, fresh fruit, fresh vegetables and dried fruits such as apricots, figs and prunes can increase dietary fibre. We should aim to eat at least five servings of fruit or vegetables each day. It is much better to eat” more foods in their natural state than to simply add bran to the diet. Bran can help as a short-term measure, but it can cause bloating in some people.
Another way of increasing fibre in the diet is to add natural bulking agents to the diet. These can really help to improve bowel regularity, they expand when they come into contact with water, and as the volume increases, a reflex contraction is stimulated. Linseeds and psyllium husks are natural bulking agents. Linseeds can conveniently be added to cereals, fruit juice and live yoghurts. Live yoghurts contain friendly bacteria and may stimulate the bowel and reduce bloatedness.
Just as important as fibre in healthy bowel function is fluid. If fluid intake into the body is low, the body will absorb as much of the water from the colon as possible. This can cause the faeces to become dry and difficult to pass. Our fluid intake should be no less than – 2 litres a day. The best form of fluid is still water. Some alcoholic drinks and drinks containing caffeine can dehydrate the body, therefore worsening constipation.
Chronic constipation and problems associated with it may be triggered by intolerance to cow’s milk in two-thirds of constipated infants studied. Symptoms went away if the infants were kept away from cow’s milk. The possibility exists that food allergies can be responsible for chronic constipation in adults.
Exercise can help stimulate the movement of matter along the large intestine, probably due to the mechanical action of the abdominal muscles, and the diaphragm pushing against the bowel during exercise. A lack of exercise can, therefore, be a factor in constipation. 30 minutes of aerobic exercises, such as brisk walking, rowing, aerobics, light jogging, and cycling, should be encouraged.
