Lifestyle Disease Guide – Constipation

Constipation may make you feel miserable and bloated. Approximately 40% to 60% of older adults regularly deal with constipation. A condition of the digestive system where an individual has hard faeces which is difficult to expel is called constipation. One of the reasons for this can be the colon has absorbed too much water from the food that is in the colon. Often constipation leads to reduced bowel movements or difficulty in passing stools.

One of the factors which play a vital role in constipation is diet. Consuming high-fibre foods such as raw fruits and vegetables and whole grains helps to keep bowel movements regular and smooth. Drinking enough fluid is a key factor too.

Causes

Sometimes, it may happen that getting plenty of fibre and fluids may be enough but still, bowel movement gets affected, other factors to be blamed could be:

• Antibiotics and medicines such as narcotic pain relievers, antidepressants, aluminium-containing antacids, blood pressure medications, drugs for Parkinson’s disease, and iron supplements have a strong impact on our body especially intestines and can trigger constipation.
• Lack of exercise or a sedentary lifestyle
• Regularly ignoring the urge to have a bowel movement or holding up stools for too long could cause the stools to harden up and difficulty in passing stools

Diseases such as diabetes or an underactive thyroid gland (hypothyroidism)

The slower movement of the food from the digestive tract will make the colon absorbs more water from it and this will make the faeces dry and hard. Emptying the bowels can become very painful in this situation.

Short-term constipation rarely causes any complications in a human body, but people with chronic constipation can further develop haemorrhoids (piles), faecal impaction and bowel incontinence (the leakage of liquid stools).
You can include natural laxatives like castor oil, figs, prunes, aloe vera in your diet

Read further and know the foods that can help in treating constipation!

• Whole grains, nuts and seeds: Fiber-rich foods increase the consistency of bowel movements while making it easier to pass the waste. Various researches suggest that 77% of people get relief from chronic constipation after they start eating fibre-rich foods. Fibre can be found in oat bran, barley, nuts, seeds and beans.
• Papaya: Papaya is known as a great remedy to cure constipation. It can make the protein easier to digest by its enzyme named papain. Take papaya for 40 days and you will notice a significant improvement in constipation and bloating.
• Green veggies: Green veggies like spinach and broccoli will not only give you fibre but also provide you with fine content of Vitamins C, K and folate. Soluble fibre found in green veggies will help in getting relief from constipation.
• Probiotics: Digestive health can be improved by eating probiotic foods. Probiotic foods will also balance the friendly bacteria in your gut. It can be found in dairy products like plain yoghurt that helps in relieving chronic constipation.
• Citrus fruits: Citrus fruits like oranges, grapes, and peaches are some of the best high-fibre fruits that can work as a handy snack and helps in relieving constipation.
• Herbal Tea: Herbal tea made with anise or fennel seeds can provide you relief from constipation as well as soothe your stomach from any type of irritation.

Over to you

Bulking up on fibre and staying hydrated could be the best regime to follow to keep constipation at bay. If home remedies do not cure constipation, consult a doctor and dietitian to know the treatment and dietary options that might aid in relieving constipation.