How to deal with constipation?

What is constipation?

Too frequent bowel movements are a good sign, but too infrequent ones can also be a signal that something is not right in the body. Of course, it is not only about frequency, because difficulty passing stool, which is often accompanied by pain and additionally intensified by straining, also falls within the definition. Opinions are divided on the timing and frequency of bowel movements, but it can be assumed that if we have a bowel movement less than three times a week, it may already indicate something. According to natural medicine, daily bowel movements, i.e. seven times a week, are considered optimal (the norm). It is known that temporary disturbances of this norm can also occur, and constipation itself can also be caused, for example, by dietary factors in an irregular diet or even stressful situations. The most common symptoms of constipation include:

• gases (often with a foul smell) and bloating,
• abdominal pain,
• reduced appetite.

Constipation – consequences

Contrary to appearances, persistent constipation can have serious consequences for the condition of the body. Incomplete and/or very infrequent bowel movements and the difficulties accompanying them lead to a disturbance of the detoxifying mechanism. Detoxification is most often associated with the liver, but let us not forget that it is with stool (and urine) that we excrete the largest amounts of harmful toxins. One problem can therefore result in impaired detoxification functions and the accumulation of the aforementioned toxins, as well as disturbances in hormonal balance (the so-called hormonal detox). All hormones, bacteria, toxins and undigested food remnants begin to remain, and then rot and ferment. Disturbances in digestive functions occur and colonocytes residing in the intestinal epithelium are cut off from nourishment. In this way, we deprive the body of nutrients, because their absorption from food becomes much more limited.

How to deal with constipation?

Such problems with bowel movements and intestinal transit can have really many causes, so there are also many possible measures / methods that can be used. Especially if we are willing to see a doctor. Either way, it will be shooting in the dark. Nevertheless, many cases of constipation can be eliminated with appropriate dietary and supplement-related measures. It is worth knowing that constipation can have a deeper history, and such a condition may appear because of other diseases or dysfunctions. For example, it is quite often an accompanying symptom of problems with neurotransmitters, the thyroid, acetylcholine in the intestines or even food intolerances. As you can see, this should not be trivialized – it is best to see a specialist.

The first thing that comes to mind when we cannot pass stool is proper hydration (water) and increasing the amount of fiber in the diet (or a good preparation). Of course, this may turn out to be a very good approach and there is no need to diminish the role of these elements. Why? First: water improves the formation of stool. Second: fiber increases stool mass because it absorbs water and, additionally, fermentation products. However, it should be borne in mind that both its deficiency and excess in the diet can be a cause of constipation. Many people mention caffeine. Indeed, it speeds up metabolism, improves intestinal peristalsis, making bowel movements easier. Due to its other properties (e.g. stimulation), daily use does not necessarily have to be a good idea for everyone.

Probiotics? Yes, that is absolutely fundamental. After all, the intestines are not only about immunity, digestion, absorption of vitamins, nutrients and overall well-being. They are our digestive system! On top of that, they play an important role in the excretion process. In the case of persistent constipation, however, you cannot just grab the first preparation you come across. First: choose a high-quality product. Second: check which bacterial strains it contains. Studies confirm that, for example, Lactobacillus reuteri or Bifidobacterium longum significantly improve intestinal peristalsis, and additionally alleviate irritable bowel syndrome (the so-called IBS). A good addition to probiotics will be fermented foods, which will serve as food for beneficial bacteria.

At the end I left something that most of us forget about. Namely: the proper position. Experts emphasize that it is best to have a bowel movement in a squatting position (or, if you prefer, a crouching position). In our case, this may turn out to be quite difficult to do, looking at typical toilets, but for example in Japan there is no such problem anymore. How to work around it? Just place something under your feet. It may not sound encouraging, but it is certainly healthy for the intestines and makes elimination easier (if only by reducing effort and strain).

What else can you do and what should you remember?

• if the diet is low in good fats, increase their intake,
• increase physical activity if you are not an active person (even ordinary recreation),
• take care of the digestive system,
• a good practice is regular meals, eaten without rushing (food will not run away),
• drink more water (make sure you are properly hydrated),
• if possible, reduce exposure to stress
• take comprehensive care of your intestines.