Constipation is a common gastrointestinal problem that is experienced by millions Americans each year and is a major factor in Colon Health. Women and adults age 65 and older, pregnant women, and women after childbirth may experience constipation. It is also a common problem following surgery.
If you have a bowel movement less than three times a week then you may be constipated. It is important that the stools be soft and easy to eliminate. If stools are hard, dry, small in size and difficult to eliminate then that is a sign of constipation. Straining, bloating, and a full bowel sensation are also signs of more severe constipation.
Normal bowel movement frequency varies from person to person. In some cases three times a week may be sufficient and for others a bowel movement everyday is normal. The key is to pass soft stool with ease, no straining, and no discomfort.
Most constipation is temporary and not serious. Everyone will experience constipation at one time or other. It is usually caused by poor eating habits. Not getting enough fiber, not drinking enough water, and not getting enough exercise can each lead to constipation.
Causes, Prevention, and Treatment
Lower digestive system.
Understanding Constipation and Colon Health Advice
It helps to know how food moves through the digestive system, colon, and small intestine to understand constipation. Food is moved through the digestive system by muscular contractions of the muscles in the walls of the soft tissue organs of the digestive system. The muscular contractions are called peristalsis and result in an undulating constriction that pushes food in one direction through the digestive tract. In the colon water is absorbed from the food to form solid waste or stool. The muscle contractions in the colon push the stool into the rectum where it is stored until eliminated by a bowel movement. The amount of time that the stool is in the colon determines how much water is absorbed. Faster movement means less time in the colon and less water removed so the stool is soft and loose. Slow movement through the colon means more time in the colon to absorb water. When the colon absorbs too much water then the result is that stools can become hard and dry.
Causes of constipation
- not enough fiber in the diet
- Not enough physical activity
- changes in life or routine
- pregnancy
- aging
- travel
- abuse of laxatives
- ignoring the urge to have a bowel movement
- Not drinking enough water
- stroke
- colon and rectum problems
- chronic constipation
- medications
- milk
- irritable bowel syndrome
Not Enough Fiber
Eat a healthy high fiber diet and you will be less likely to get constipated. A diet low in fiber or high in fats is the most common cause of constipation today.
The body can’t digest the fiber from the fruits, vegetables, and grains that you eat. Fiber creates bulk and absorbs water. Soluble fiber dissolves easily in water and causes stool to be a soft texture in the intestines. Insoluble fiber passes through the intestines almost unchanged. All fiber increases the bulk and stays soft in texture in the colon. That helps to keep the stool soft and easy to pass.
Americans barely eat half of the recommended daily requirement of fiber each day. Try not to eat refined and processed foods from which natural fiber has been removed. Don’t choose foods that are quick such as fast foods, or prepared foods which are processed and low in fiber.
Drink Enough Water
Drink water to add fluid to the colon and bulk to stools, making bowel movements softer and easier to pass. Everyone should drink plenty of water each day but especially those who have problems with constipation. Coffee, and cola drinks contain caffeine and will worsen the symptoms of constipation by increasing the chance of dehydration. This is also true of Alcohol.
Get Enough Exercise
A general lack of regular exercise can lead to constipation. Constipation often occurs in persons who spend a lot of time in bed after an accident or during an illness. The fact that constipation is common in older people may also be due to lack of exercise. It seems that a general lack of regular physical exercise can lead to constipation although doctors don’t understand just why this is so.
Changes in Lifestyle, Habits, and Routine
Women may become constipated during pregnancy because of hormonal changes or because the uterus pushes against and restricts flow through the intestine. Aging also has an effect on bowel movements and regularity. Hormone levels cause changes in metabolism and a slower metabolism results in less gastrointestinal activity. It is also easy to become constipated when traveling when the normal diet and regular daily routine is disrupted.
Don’t Ignore the Urge to Have a Bowel Movement – Colon Health Advive
People ignore the urge to have a bowel because they don’t want to use a public toilet. Being too busy, stress, and just putting it off because of a situation, play, or other reasons may eventually stop feeling the urge to have one, can lead to constipation. It is healthy to eliminate waste and it is unhealthy and not good colon health advice to ignore the urge.
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