Constipation: Causes, Symptoms, and Home Remedies
Constipation is a common problem that affects the digestive system, where a person experiences difficulty in defecation or a decrease in the number of times of defecation. Usually, the normal pattern of defecation varies from person to person, but a person is considered constipated if the number of times of defecation is less than three times a week or if the process is accompanied by difficulty and pain.
Causes of constipation
Constipation can be caused by several factors, including:
Diet:
Lack of dietary fiber in the diet.
Lack of fluid intake, which leads to dry stool and difficulty in passing it.
Lack of physical activity:
A sedentary lifestyle leads to slow bowel movements.
Repeated postponement of defecation:
Ignoring the urge to defecate can lead to hard stool and difficulty in passing it.
Certain medications:
Some medications such as strong painkillers, antidepressants, and diuretics may cause constipation.
Medical conditions:
Irritable bowel syndrome.
Thyroid diseases (hypothyroidism).
Bowel obstruction or hemorrhoids.
Symptoms Of Constipation
Common symptoms of constipation include:
Infrequent bowel movements.
Hard or lumpy stools.
Straining or pain during bowel movements.
Feeling of incomplete emptying of the bowels.
Abdominal bloating or pain in the lower area.
Home remedies for constipation
Fortunately, constipation can be relieved at home by making simple lifestyle and diet changes. Here are the most important ways to relieve constipation:
- Improve your diet
Increase your dietary fiber:
Eat foods rich in fiber such as vegetables (broccoli, spinach), fruits (apples, pears, berries), and whole grains (oats, brown rice).
Include legumes such as lentils and beans in your daily meals.
Eat dried fruits:
Prunes are a natural source of sorbitol, which acts as a natural laxative.
Drink plenty of fluids:
It is recommended to drink at least 8 glasses of water daily. Warm fluids such as herbal tea or warm water with lemon may also help.
- Physical activity
Regular exercise such as walking, yoga, or swimming promotes bowel movements.
Abdominal exercises can help improve bowel function.
- Abdominal massage
Gentle abdominal massage in circular motions can help stimulate the bowels to work.
- Eating natural oils
Olive oil: Eating a teaspoon of olive oil on an empty stomach helps soften the bowels.
Coconut oil: It has similar properties that work to moisturize and facilitate stool movement.
- Using herbs and natural drinks
Herbal tea:
Ginger tea helps improve digestion.
Peppermint tea soothes the bowels and relieves constipation.
Honey and warm water drink:
Dissolve a teaspoon of honey in a cup of warm water and drink it in the morning.
Flaxseed drink:
Soak a teaspoon of flaxseed in a cup of water for several hours, then drink the water and seeds together.
- Warm bath
Taking a warm bath can help relax the abdominal muscles.
- Organize bowel movements
Try to stick to fixed bowel movements, especially after meals.
Avoid excessive pressure during bowel movements.
- Take fiber supplements
If you can’t get enough fiber from food, you can take fiber supplements that are available in pharmacies.
- Foods to avoid
Refined foods such as white bread and pasta.
Foods rich in fat and sugar.
Caffeine in large quantities because it can lead to dehydration.
When should you see a doctor?
Although constipation is usually not serious, there are some cases that require consulting a doctor, such as:
Constipation lasting more than two weeks.
Presence of blood in the stool.
Sudden weight loss.
Severe abdominal pain.
Sudden change in bowel movement pattern.
Prevention of constipation
Eat balanced meals that are high in fiber.
Drink enough fluids.
Exercise regularly.
Respond quickly to the urge to defecate.
Avoid stress and manage stress.
Constipation is a condition that can be easily treated with simple lifestyle and diet changes. By adhering to the above tips, you can improve your digestive health and prevent the problem from recurring.
