Possible causes of constipation and 6 treatments
Constipation is a condition in which the stool is too hard or too dry for it to pass properly or easily.
In general, the frequency of normal defecation is about three times a day to three times a week, constipation complications include hemorrhoids, anal fissure, fecal obstruction.
Different patients describe constipation differently. The most common were laborious defecation (52 per cent), induration of the stool (44 per cent), incontinence (34 per cent) and decreased frequency of defecation (33 per cent).
The prevalence rate is 17.1% in Europe and 15.3% in Oceania.
Definition of constipation
Constipation is a symptom that is not a disease. If the following problems still occur after taking a high-fiber diet, it is likely to be constipation:
- The bowel movement is still less than three times a week.
- It takes more than three days to defecate.
- The amount of daily discharge of stool is less than 35g
Causes of constipation
When food is chewed, chyme is formed by gastric acid, nutrients are absorbed when they enter the small intestine, and the remainder is sent to the large intestine, where the water is reabsorbed, and the residue is dehydrated to form feces. Feces will slowly change from mud with high moisture content to solid.
If do not have big account for a long time, moisture holds take off dry, can cause excrement to compare hard and dry, and the symptom that produces constipation.
Possible causes of constipation
The reason of constipation has a lot of, can divide into two kinds roughly, “habitual constipation” that concerns with life habit, “organic constipation” that concerns with disease, here basically aims at habitual constipation to make the dietary introduction that prevents. Possible causes of habitual constipation include:
Poor bowel habits:
When the rectum is under pressure above the 40-50mmHg, it produces “defecation,” but may be too busy at work or unable to find a toilet to defecate, and the brain and autonomic nerves produce reflexes that reverse feces from the rectum to the sigmoid colon. In case you have to suffer from poop all the time.
But long-term come down can make rectum to defecate reflexes dull, and cause fecal detention.
These include inadequate water, fat, and fiber intake, which can help soften and soften the stool and help defecate.
Grease can help feces lubricate increase defecate smooth degree, fiber absorbs moisture to expand, can increase fecal volume, stimulative bowel peristalsis.
Lack of exercise, the elderly or long-term bed, intestinal motility may be caused by insufficient constipation.
Impact of living habits:
Such as irregular eating, or emotional stress, too much tension can affect intestinal peristalsis.
Medicines such as aluminum-containing stomach milk tablets, calcium tablets, antidepressants, or tranquilizers can cause constipation, or constipation can occur if you use laxatives over a long period of time.
How to prevent constipation?
Fibre to prevent constipation
The diet is rich in fiber. Fiber can provide a sense of fullness and at the same time enhance the movement of food through the gastrointestinal tract. Both soluble and insoluble fibers are good for constipation.
Breakfast cereals of your choice should preferably contain about 10 grams of fiber per 100 grams. But pay attention to the salt content of the grain.
Add more beans (soybeans, lentils), seeds, nuts, and leafy greens to your daily diet. They are rich in fiber and nutrients, including magnesium, which is good for constipation.
Replace refined carbohydrates with whole grains or whole grains. This also applies to pasta and rice. Whole grains contain more fiber and more nutrients. They not only help prevent constipation, but also prevent insulin surges and reduce the risk of obesity.
Eat more fruits and vegetables
Try to eat 5 kinds of fruits or vegetables every day. Diversify your choices because different fruits and vegetables can provide different kinds of fiber. Various fruits and vegetables also strengthen the body’s ability to resist free radicals by providing different antioxidants that have different effects on the body. Remember, the dehydrated and canned count.
Set achievable goals for yourself, such as walking for 30 minutes a day, and stick to them. More activity boosts overall health and allows the bowel to function more efficiently. Studies have shown that exercise increases the level of nitrous oxide, which can ease constipation. Low nitrous oxide levels can explain why pregnant women and older women are prone to constipation and high blood pressure.
Drink a lot of water
Eight glasses of water a day is ideal. Constipation occurs when the water in the excreta is reabsorbed.
Cut back on caffeine and alcohol
Both are diuretics that can make you dehydrated. Try decaf instead.
Don’t eat too much
Smaller portions of food are easier to digest and better for gastrointestinal health than large meals. You can try to eat more than one meal a day and see how you feel. Don’t eat late because it’s harder for your body to digest food when you’re sleeping.