When the stool gets dry and hardens, it is difficult to eliminate them as often as necessary. That is known as constipation and we all suffer at some time. When the person cannot evacuate at least three times a week, he is considered to suffer from chronic constipation that becomes severe if stools occur less than once a week. Laxatives can provide immediate relief, but to combat it, the ideal is to make certain long-term changes in diet and lifestyle.
When these waste products pass from the small intestine to the large intestine (the colon), it absorbs excess water and the remaining matter becomes feces. The rhythmic contractions of the colon push the feces until they reach the rectum where they remain until an evacuation or deposition occurs.
There is no magic number of bowel movements or bowel movements for all people, since it is not the same for everyone. The range of "normal" or healthy can range from more than once a day for some to three times a week for others. Less than three, it is already considered constipation , which occurs due to one of the following causes or the combination of both:
- The colon absorbs too much water, so that the stool dries out and hardens too much
- The muscles of the colon contract and relax very slowly, so the stool does not move as quickly as they should
Uncommon bowel movements or bowel movements are accompanied by other symptoms, including:
- Hard and dry stools
- Stool pain
- Need to push to expel stool
- Feeling unable to empty the rectum
- Abdomen distended (inflamed)
Why does constipation occur?
If you suffer from constipation, this may be due to one or more of the following causes:
- Not consuming enough fiber in the diet
- Not drinking enough water or being dehydrated. Drinking caffeine-rich drinks, such as sodas or coffee, and alcohol, could make dehydration worse
- Little or no physical activity
- Take certain medications (such as sedatives, narcotics, and some medications to lower blood pressure)
- Some changes like pregnancy
- Health conditions such as hypothyroidism and diabetes or others that affect the functioning of the digestive system (such as irritable bowel syndrome )
- Excess of laxatives
Types of Laxatives
Constipation can be temporarily relieved by using laxatives. There are different types and can usually be purchased without a prescription. Among the most common are:
- Mass-forming laxatives: add soluble fiber to stool. This causes the stool to absorb more water, soften and be larger. By increasing in size, they cause the intestines to contract and push them more easily outward. These types of laxatives are the safest and may include as an active element psyllium (such as Metamucil), polycarbophil (such as FiberCon) or methylcellulose (such as Citrucel). To avoid negative side effects, you should start slowly and drink plenty of fluids, and increase the dose, until you reach the desired frequency.
- Lubricant laxatives, such as glycerin suppositories, that line the surface of the stool so that it slips and can leave the body easily.
- Stool softeners, which add moisture to the stool to soften them and can leave the rectum without causing pain.
- Osmotic-type laxatives, meanwhile, cause the intestine to retain more fluids, then making stools softer and more easily expelled (among them are polyethylene glycol, or Miralax, and magnesium hydroxide solution, commonly known as milk magnesia).
- Stimulant laxatives are the most aggressive and cause the intestine to contract more strongly to expel stool. This type of laxative should not be taken for a long time to prevent the colon from losing the ability to function on its own.
Whichever laxative is used, the product recommendations should be strictly followed and not exceeded in the dose or in the maximum continuous time of use . Consult with your doctor if you decide to use a stimulant laxative, not only to recommend a specific product and the time you should take it, but to rule out a possible interaction with another medication you are taking. In addition, in the case of children or people with diabetes or renal failure, the doctor must supervise that the laxatives do not cause an imbalance in the electrolytes (minerals) of the body.
A good formula to relieve constipation: long-term changes
As I explained, the relief provided by laxatives tends to be for a short time, since it is not convenient for you to prolong their use for many years. The most effective thing is to make small changes in your daily life that together help fight constipation, such as those that follow:
1. Drink enough water , at least 6 to 8 glasses a day. This step is absolutely necessary, not only to keep you well hydrated, but for the stool to soften and get wet. Take a container with you that you can fill preferably with water. Avoid drinks that contain caffeine, such as sodas, coffee and tea that have a diuretic effect and can increase dehydration.
2. Go to the bathroom as soon as you feel like evacuating. It is not advisable to "endure" or postpone the urge to defecate, especially if you suffer from constipation. Ideally, you can get your body used to evacuate at a certain time, in the morning after breakfast, for example, or at any other time that is more convenient for you. Try to have enough time for the deposition to occur, without hurry and stress that makes the process even more difficult.
3. Increase fiber in your diet . Fiber helps prevent constipation by changing the composition of stool. Adults usually need 25 to 35 grams of both soluble and non-soluble fiber :
Non-soluble fiber : absorbs water and adds volume to feces so that they can easily move through the colon. Among the sources of this type of fiber are vegetables such as corn, carrots, wheat bran, whole grains, nuts and fruits such as grapes.
Soluble fiber : it dissolves in water and forms a kind of paste, which prevents stool from drying out and hardening. But since this type of fiber slows the passage of the stomach to the intestines, it is convenient to combine its consumption with foods rich in non-soluble fiber. Among the foods that contain soluble fiber are oats, grains and beans (beans) peas (peas or peas) and fruits such as apples, oranges, and plums.
Ask your doctor if you should use a fiber supplement . In that case, let me indicate the one you consider most appropriate.
4. Exercise more . Inactivity leads to constipation and its opposite prevents it. Daily exercise helps your intestines contract regularly and helps reduce stress. Aerobic exercise, such as walking, increases breathing and heart rate, which also stimulates bowel movement. Try to exercise most days of the week, even if it is only a few minutes walk.
5. Reduce stress . The stresses of daily life can affect the functioning of the colon. To counteract that negative effect, give priority to sleep and rest. Try to sleep at least 7 hours a day and set a sleep schedule, even on weekends. Any type of exercise also helps you manage stress, but yoga and deep breathing exercises are particularly effective.
6. Avoid heavily processed foods and junk food . The consumption of this type of food can worsen constipation since they are low in fiber content and very high in fat content. Avoid white flour breads, cakes, fries and in general, "fast" food.
If you suffer from constipation, start making these changes now, but if you do not notice improvement, consult your doctor. You could have some other problem. It is important to avoid constipation because in addition to discomfort, you will avoid other complications such as fissures in the area of the anus or painful hemorrhoids. Evacuation is a vital function, if you suffer from constipation, the changes we mentioned could help you achieve it more effectively.
