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Constipation
Overview:
Constipation refers to a change in bowel habits characterised by a decrease in frequency or hard, dry stools. Bowel emptying may be incomplete.
Signs and Symptoms:
* Hard stools that are difficult or painful to pass
* Nausea, anxiety, headache and general discomfort
Causes and Organs Affected:
Constipation is normally caused by inadequate amounts of fibre in the diet, but other contributing factors may be:
* Not drinking enough water
* Not getting enough exercise
* Putting off going to the toilet after you get the urge
* Emotional and psychological problems
* Fear of pain during defaecation
* Pregnancy
* Overuse of laxatives
Risk Factor:
You're more likely to have constipation if you are:
* An older adult
* Sedentary
* Confined to bed
* Eating a diet that's low in fiber
* Not getting adequate fluids
* Taking certain medications, including sedatives, narcotics or certain medications to lower blood pressure
* Undergoing chemotherapy
Women are also more frequently affected by constipation than are men, and children more than adults.
Treatment:
Fibre and water are both important for bowel regularity. Aim to maintain a good balance between soluble fibre (such as psyllium or apple fibre, which has the ability to absorb a lot of water and produces a soft stool), and insoluble fibre (such as wheat bran, which produces a larger, but harder stool).
A lifestyle based on regular exercise, clean water and a diet of fresh foods and grains is the best approach to avoiding constipation.
Other Information:
A diet containing lots of fruit, vegetables and cereal foods is high in fibre. Try to eat as much unprocessed food as possible.
Overall muscle tension felt in the neck and shoulders when we are under stress can also impact on the bowel - this is particularly relevant if you are “a worrier”. Regular massage, meditation or other forms of relaxation may be helpful, as may the anti-spasmodic mineral magnesium.