Constipation is more of a symptom than a disease. Generally, a person is considered constipated if they have fewer bowel movements than usual, take a long time to have a bowel movement, and have hard stools.
Constipation is a common disturbance of the digestive tract, which restricts regular bowel movement. It is broadly defined as fewer than three bowel movements per week. Severe constipation is less than one bowel movement per week. Almost everyone suffers from constipation at one time or another; and older people are more likely than younger people.
The number of bowel movements generally decreases with age. Most adults have between three and 21 bowel movements per week, and this is considered normal. The best habit is one bowel movement a day, but most people are irregular and do not have bowel movements every day or the same number of bowel movements every day.
Constipation usually lasts a short time and is not serious. If you can distinguish what is causing your constipation, you can take steps to prevent it.
Symptoms –
o Do not defecate at least once a day
o Difficulty passing stool – can lead to anal fissures
o Mucus covered tongue
or full breath
o Pain in the lower legs
or loss of appetite
headache
o Dizziness, nausea
or Vertigo
o Diarrhea alternating with constipation
Acidity
o Wind training
Causes of constipation:
1) Faulty diet: Lack of dietary fiber such as vegetables, fruits, and whole grains leads to hard stools, which slows down the passage of waste food through the intestine. Eating lots of high-fat meats, dairy products and eggs, or rich desserts and sweets can also cause constipation.
2) Lack of fluids: Without adequate fluids, the bowel waste dries up and makes passage difficult.
3) Lack of exercise: If you lead a sedentary lifestyle, the muscle contractions that move waste through the intestine slow down.
4) Excessive use of laxatives: it causes damage to the nerves and muscles.
5) Hormonal and physical changes – pregnancy, menstrual cycle, menopause
6) Smoking, consuming too much tea or coffee
7) Anxiety
8) Aging – Bodily functions, including the digestive system, generally slow down with age.
9) Certain medications, such as some anti-allergics, antihistamines, pain relievers, iron tablets, and some antacids.
Treatment:
A change in what you eat and drink and how much you exercise daily will help relieve and prevent constipation. The easiest solution is increased fluids (preferably water) and dietary fiber. This can be achieved by consuming more vegetables, fruits, and whole grains in the diet. Routine use of laxatives should be discouraged as this may result in bowel action becoming dependent on their use.
Avoid all kinds of processed and refined foods such as white flour, rice, bread, cakes, pastries, cookies, white sugar.
Increase intake of whole grains, whole wheat, green vegetables, spinach, cabbage; and fruits such as guava, grape, apple, orange and papaya.
Drink plenty of fluids – Drink ten to twelve eight glasses of fluid/water a day to prevent constipation. Avoid drinks that contain alcohol or caffeine.
Get adequate exercise as it helps prevent constipation by stimulating the colon. Do things that keep you moving and active, as it also promotes overall health.
Use laxatives only if recommended by your doctor.
Check medications: Certain medications can cause constipation, such as high blood pressure medications, antipsychotic medications, and even some over-the-counter pain relievers. If you regularly take any of these over-the-counter medications, stop taking them for a while and see the difference.
Constipation requires immediate treatment if it is accompanied by symptoms such as rectal bleeding, abdominal pain, cramps, vomiting, and unintentional weight loss.
Home remedies for constipation-
o Drinking a glass of warm milk before going to bed helps to have an easy bowel movement in the morning. In case of severe constipation, mix two teaspoons of pure castor oil in milk. This remedy is one of the most useful home remedies for constipation
o Drink a liter of warm water on an empty stomach and take a brisk walk for a few minutes immediately after waking up early in the morning.
o A common Ayurvedic medicine for constipation is Triphala Churna. One teaspoon of this powder should be taken with warm water or milk at bedtime. This remedy is another effective and good home remedy for constipation
o Guava is helping relieve constipation, if eaten with seeds. One or two guavas to take daily, since it provides a good forage to the diet.
o Eat only when you are hungry and space at least 4 hours between meals.
o Food should be chewed slowly and correctly. Rushed meals and meals at untimely hours should be avoided.
o Use spices like cumin, coriander, turmeric powder, fennel as they make food easy to digest. This is helpful in curing constipation.
o Fried foods, beans, wind-forming vegetables such as cauliflower, radish, and dried fruits should be avoided. Don’t mix too many types of food in one meal.
o All fruits, such as guava, grapes, papaya, figs, orange (except banana and jackfruit), are beneficial in curing constipation.
o A teaspoon of flaxseed swallowed with water before each meal provides fiber and lubrication.
o Ginger tea is a very good home remedy for constipation. Helps start bowel movement.
o Avoid milk and dairy products as they contain casein, an insoluble protein that tends to clog the intestinal tract.
o Take 10/12 pieces of raisins (Munakka) and then boil them in a glass of milk. Cool it, eat the grapes and drink the milk. This is a very good and effective home remedy for constipation.
o Turmeric powder boiled in milk along with figs also helps relieve constipation and cure constipation.
Expert Tip: Constipation is often easier to prevent than to treat. Therefore, try to follow a healthy lifestyle.
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