Most people won’t admit it, but the fact is that about 90% people are affected by constipation at some point in their lives. Of these, at least 60% are chronically constipated. Constipation is when your bowel becomes difficult to pass and the normal interval between passing stool increases noticeably.
A number of health and lifestyle factors can cause constipation in both children and adults. Even babies are not spared by this “motion menace”. The causes may be so simple that you’ll wonder why you didn’t realize them before or so indirect that you’ll keep wondering where the connection lies.
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Here are some common causes that can lead to constipation:
Fiber or roughage is a part of the plant food that is not digested. It stays in the gut and is passed in the stools. Fiber adds bulk to the stools and enables the bowel system to work well. Thus this helps to prevent the bowel or anal conditions. One should have at least 18 grams of fiber daily. Since a diet with plenty of fiber helps to prevent and treat constipation; it will also help to prevent some other bowel conditions such as diverticular disease, piles or hemorrhoids and anal fissure.
There are two types of fiber in the diet – insoluble fiber and soluble fiber. These two fibers work in different ways in the body and a combination of both types of fibers are essential to keep the gut healthy. Many foods have both kinds of fiber naturally.
Insoluble fiber is a type of fiber that cannot be dissolved in water and it passes through the digestive system mostly unchanged. This type of fiber acts like a sponge and absorbs water; this helps to add bulk to the stool and helps it to pass through the bowels easily. So this helps to prevent both constipation and piles. This type of fiber is found in skin, pith and pips of fruits and vegetables, wheat and bran, corn, nuts and whole grains.
Soluble fibers dissolve in water and can be broken down by the natural germs or bacteria in the bowels. It softens the stools and makes them larger, so that they are easier to pass. It also forms a gel in the stomach when mixed with water. The gel binds with excess cholesterol so it doesn’t get absorbed; this helps to reduce the risk of heart disease. Soluble fibers also slow down the digestion of food, so glucose or sugar is released and absorbed slowly. This helps to keep our blood sugar levels steady. Soluble fiber is found in oats, barley, psyllium, nuts and seeds, fruits and vegetables, bean and pulses.
Include high fiber foods like whole meal or whole wheat bread, biscuits and flour, five portions of fruits and vegetables each day, also include salads in your diet. Also changing your breakfast cereals to all bran flakes, muesli or shredded wheat flakes will make all the difference. You can also have whole meal spaghetti or other whole meal pasta and brown rice.
If you consume high fiber foods you might experience bloating in the first few days, but this temporary. Your gut will slowly get used to the fiber in the foods and regularize your bowel movements.
Fiber needs fluid to work. So you need to drink a lot of water if you are having a high fiber diet. Drink at least 2 liters of water daily. Since, this will prevent a rare complication called blockage of gut, it happens if you don’t drink adequate fluid with a lot of fiber. You can have sugar-free squashes, herbal or fruit teas, tea and coffee.
Generally, anti-histamines are prescribed by doctors to relieve hay fever and eczema. However, the most common side effects of anti-histamine are dry mouth and constipation.
Constipation is often associated with tricyclic antidepressants because they disrupt normal functioning of the digestive tract and other organs. Also if you stop taking antidepressants you experience withdrawal symptoms like dizziness, nausea, constipation and dry mouth. You can counter the effects of antidepressants by drinking water, doing regular exercise, eat high fiber foods, fiber supplements and stool softeners if required. You can talk to your doctor and ask him to change the medicine or dose if you are having side-effects.
Codeine is used to control mild to moderate pain. It works by binding to certain receptors called opoid receptors in the brain which reduces the pain that you feel. Codeine is also used to ease dry cough and control bouts of diarrhea. Codeine is the combination of medicines bought over the counter in pharmacies. Don’t take codeine based painkillers if you are pregnant or breastfeeding, if you have asthma or any other breathing problem, if you suffer from heart liver and kidney problems, prostrate or thyroid problems, epilepsy or low blood pressure, gallstones and problem with your bileduct, if you have an inflammatory bowel problem or you were constipated for more than a week, if you had a severe head injury, you were dependent on drugs and alcohol, muscle weakness, allergic reactions to other medicines and if you are taking any other medicines. The most common codeine side effects are abdominal pain, dizziness when getting up from a sitting or lying position, nausea, dry mouth, constipation, disturbed sleep, headache, mood changes, feeling confused, difficulty in passing urine, sweating, rash and itching.
Antacids make stomach juices less acidic, antacid with alginic acid like Gaviscon contain a foaming agent that floats on top of the stomach contents. This may help to keep stomach juices from coming into contact with the esophagus. An antacid also break down the gas bubbles in the stomach and helps to reduce burping. Antacids also reduce the symptoms of heartburn. However, antacids also have a flip side, it causes severe constipation.
You generally need more iron if you are pregnant or when you are breastfeeding, have kidney failure, have an ulcer which can cause blood loss, have a gastrointestinal disorder that prevents your body from absorbing iron normally, if you are taking too many antacids since it prevents the body from absorbing iron, had a weight loss surgery and if you work out a lot. If you are a vegetarian then you need to take an iron supplement because the body doesn’t absorb the type of iron found in plants as well as it absorbs iron from meat.
Iron supplements can also cause side effects like stomach upset, nausea, vomiting, diarrhea, dark stools or constipation. If the iron supplements are upsetting your stomach you can ask the doctor to adjust your iron dose. You can have the iron supplements along with food. Adding a lot of fiber to your diet will help counter the effects caused by the iron supplements.
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