What is Constipation?
Constipation is defined as a condition in which you may have fewer than three bowel movements a week, stools that are hard, dry, or lumpy, stools that are difficult or painful to pass or a feeling that not all stool has passed.
However, decent stool elimination is having one to three healthy bowel movements every day. Laxatives can override constipation and are great as a short-term fix, but it is better to deal with the underlying cause to ensure success.
Regular bowel movements are the body’s way of removing toxins, metabolized hormones, and waste from the body. When you are constipated these chemicals sit in the intestines and are absorbed back into the blood for flow, making you tired and cranky due to toxin build up.
What are the symptoms of constipation?
- You have fewer than three bowel movements a week.
- Your stools are dry, hard and/or lumpy.
- Your stools are difficult or painful to pass.
- You have a stomach ache or cramps.
- You feel bloated and nauseous.
- You feel that you haven't completely emptied your bowels after a movement.
What factors contribute to constipation?
There are many different factors that can contribute to constipation. These include primary constipation and secondary constipation causes.
- Low Fibre intake. Fibre intake is essential to ensure food move along the G.I. tract Fibre is the indigestible part of plant foods. It acts to sweep waste matter through. A lack of fibre can lead to food moving slowly. Stools which are not properly bulked out by fibre are less likely to stimulate the evacuation system.
- Water is another important component of a well-formed stool. Low fluid intake or consuming lots of tea can cause stools to become dry and more difficult to pass.
- Gut flora accounts for about 30% of the stool and the balance of bacteria in the gut can have a significant effect on the consistency and frequency of bowel movements. An overgrowth of bad bacteria or yeast in the gut or an infection by parasites could lead to constipation.
- Digestion is a multiply step process that relies on each stage working effectively. Low levels of digestive enzymes, stomach acids or lack of bile can result in undigested food in the intestines. This can slow transit time and contribute to constipation.
- Stress can cause havoc in the body. During times of stress the digestive processes are reduced. Prolonged stress leads to or worsens constipation.
- Hormone imbalances e.g., an underactive thyroid gland or an imbalance in the female hormones oestrogen and progesterone can both lead to constipation.
What other conditions could cause constipation?
- Secondary constipation is associated with a metabolic disease (e.g., diabetes), neurologic diseases (stroke, Parkinson’s disease, multiple sclerosis), connective tissue disorders, or eating disorders.
- Medication causes constipation, these include antidepressants, iron, bismuth, anticholinergics, opioids, antacids, calcium channel blockers, nonsteroidal anti-inflammatory drugs (NSAIDs), sympathomimetics, and antipsychotics.
What lifestyle changes can you make to eliminate constipation?
- Take magnesium. Most people are deficient in magnesium.
We typically eat very few foods high in magnesium (e.g., halibut, almonds, spinach, cashews, seaweed). Even if they do, the magnesium content in many plant foods has plummeted rapidly since we no longer grow our own vegetables in nutrient rich soil which hasn’t travelled around the world. The recommended dose for Constipation is 400mg-800mg Magnesium Citrate. Best taken in the evening as magnesium has a calming effect and will also help sleep.
Magnesium increases peristalsis which causes a wave like motion in your gut and move foods along the digestive tract. Many times, chronic constipation is just chronic magnesium deficiency. Magnesium is also great for high blood pressure, acid reflux, muscle spasms/soreness, frequent headaches, impatience, sleep, bone health etc. We recommend Natures Plus Kalm Assure Magnesium citrate. If Magnesium starts to cause loose stools you are taking too much!
- Probiotics
Take a daily probiotic supplement. Our guts are teaming with microbes Sometimes your gut gets sluggish due to poor digestion and decreased motility or inflammation in our intestines. Good bacteria calm inflammation and move things along. For constipation you need a high percentage of Bifidobacterium bacteria as this is the dominant strain in the large intestines as opposed to Lactobacillus which is dominant in the small intestine and while essential too is not what we need to address constipation. We recommend a probiotic with Fibre e.g., Optibac with Fibre
- Healthy Fats
Omega 3 fatty acids are essential to the body and are found in foods such as olive oil, coconut oil, avocados, wild salmon, walnuts, almond, pumpkin seeds, and eggs daily. Fat helps to move your stool along. If you have trouble digesting fats (makes them very gassy or stools that float), there are additional factors at play.
- Plant Foods
Fruits, vegetables, nuts, and seeds should make up a large proportion of your daily meals. Theses provide wholefood fibre in your diet. There are two types of Fibre: soluble and insoluble.
a. Soluble fiber helps to form a stool by adding bulk. So, it’s key for fully formed stools and helpful for intermittent loose stools or diarrhoea (think of rice, oatmeal, apples etc but not useful for constipation. Psyllium husk (Fybogel) is a great natural soluble fiber for bulk
b. Insoluble fiber reduces transit time for easy evacuation. Leafy green vegetables are the kind of fiber which is particularly helpful for constipation. Flaxseed (especially whole) is an excellent insoluble fiber source too. Udo’s choice is a great combination of Omegas 3, 6 and 9 including flaxseed.
- Drink plenty of water at least a litre of water daily spaced throughout the day. Warm water first thing in the morning causes peristalsis and gets your bowels moving. Hydrate well between meals but not during meals as this dilutes the digestive enzymes leading to tummy upset from undigested food.
What medicines treat constipation?
Laxatives are a type of medicine that helps a person empty their bowels. Laxatives can be taken by mouth in the form of liquids, tablets, or capsules. They can also be taken through the rectum by suppositories or enemas.
- Bulk-forming laxatives (Fybogel) work in the same way that fiber in the diet normally does. They increase the bulk of stools by retaining liquid, which encourages the bowels to push them out. Bulk-forming laxatives should be tried first. They usually take 12-24 hours to take effect.
- Osmotic laxatives (Laxose) soften the stool by increasing the amount of water secreted into the bowels, making them easier to pass. They may take up to 2-3 days to work.
- Stimulant laxatives stimulate the digestive tract walls, speeding up bowel movements. Usually, they take effect within 6-12 hours. E.g., Dulcolax
- Stool softener laxatives (Dulcosoft) cause more water to be absorbed, making them softer. Usually, they work within 12-72 hours.
- Lubricant laxatives – these lubricate the intestines by decreasing the amount of water absorbed by the intestines.
- Saline laxatives or enemas are used when there is no blockage in the bowels. Often used before surgery.
- Prokinetic agents for severe constipation in conditions such as irritable bowel syndrome (IBS) and chronic idiopathic constipation.
Shop constipation products and supplements here or alternatively pop in and speak to one of our pharmacists.