The waste products of digestion are moved through your intestines by muscle contractions called peristalsis. Normally the large intestine absorbs a large portion of the water and salt from this mixture. The water and salt are essential and are reused to perform many of the body’s functions. If too much water is absorbed or if the mixture moves too slowly, constipation may occur.
Generally speaking constipation is;
- 1. Having less than 3 bowel movements a week.
- 2. Passing hard stools.
- 3. Straining to have a bowel movement.
What is considered normal regarding frequency of bowel movements depends on the individual and their lifestyle. It is not a requirement to have a bowel movement every day. As few as three bowel movements a week could be normal provided the stool is soft and not hard and that straining is not required during elimination. Bowel movements can occur as often as three times a day and still be considered normal provided the stool is soft but not loose, and no straining is required.
The consistency of stool, that is whether it is hard or soft, is determined by the amount of water retained in the colon. Water is absorbed from the digested material through the colon wall. The water that is already in the digesting food when it is moved through the intestine is what will be absorbed in the large intestine. Drinking additional water has no effect on how much is absorbed will not improve a condition of constipation. Water in excess to the body’s needs is passed through the kidneys and urinated.
The speed with which food is moved through the intestine will affect the amount of water absorbed and thus the softness and hardness of stool.
- If the food is moved too fast through the intestine then less water is absorbed. The more water retained in the stool the softer it will be until it becomes loose. A loose stool and diarrhea are caused by fast movement through the colon.
- If the digesting food is moved slowly through the colon then more time is allowed for water absorption. The less water in the stool the thicker the consistency. As the stool consistency becomes thicker and harder it takes more voluntary force to eliminate the stool from the rectum and straining may result.
- In severe instances of straining it is possible to pucker a small amount of the intestinal lining accompanied by some mucus out of the anus. This condition is called anal prolapse. It is not usually serious and just eliminating the cause of the straining is all the treatment needed. In severe cases of anal prolapse medical treatment may be required.
How to prevent constipation:
- Eat a fiber healthy diet of Fruits, Vegetables, Beans, whole-grain cereal, and whole-grain breads.
- Reduce fat and sugar in your diet. Watch the sweets and limit how much ice cream, cheese, and processed foods you eat.
- Drink plenty of good clean water every day.
- Exercise daily. Physical labor, Walking, Hiking, and swimming are very good forms of exercise.
Don’t ignore the urge to have a bowel movement. Remember when you delay going to the toilet, the stool stays in the colon longer and more water is absorbed through the colon walls. The more water that is absorbed from stool the harder it becomes which can lead to constipation.
If you use fiber supplements, be sure to drink plenty of water every day. Fiber supplements require water to work properly. Water is absorbed by the fiber increasing its volume and results in a smooth soft consistency. The use of a fiber supplement without enough water can make constipation worse. I personally use and recommend psyllium husk. I find that it works well for me.
Fiber supplements and gas. Some bacteria in the colon can digest fiber. Generally speaking fiber passes through our digestive system with little or no digestion taking place. However, there are many types of bacteria in the colon and certain types of bacteria can digest some types of fiber. A byproduct of this digestion is gas. Personal experimentation with different types of fiber supplements may lessen the amount of gas. Keep in mind that no two people will necessarily get the same results.
Don’t use stimulant laxatives.
- Correctol
- Dulcolax
These cause muscles in the intestines to contract. Over use may desensitize the nerves over time and make constipation worse.
An interesting note is that prunes contain a chemical that has a laxative stimulant effect.
Use saline laxatives – Saline laxatives draw more water into the colon which softens the stool allowing it to pass easier. Don’t over use any laxative. If you must use a laxative then Milk of magnesia is a good saline laxative choice.
Constipation is more likely:
- Older adults
- Persons who don’t get enough exercise
- Eating a low fiber diet
- Not drinking enough water
- When you’re pregnant – Changes in hormone levels and the uterus pressing against your intestines can also cause constipation.
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