[ Awesome Article ] Constipation And Treatment

 

Constipation is one of the most common health problems. What can you do to prevent blockage? Eat a lot of fiber. Drinking plenty of water is also important - that way your bowel movements can start more easily.

Constipation Causes and Treatment.

The bowel movement pattern differs from person to person. This can vary from three times a day to three times a week. Another stimulus to defecation can not even take up to a week!

 

We speak of constipation (also called constipation or constipation) when the personal stool frequency does not exceed twice a week and you have to push hard to get the hard stools out of the body. This can be accompanied by pain on pressing and a bloated, painful abdomen.

 

What Causes Constipation?

When the stool passes through the large intestine (the colon) more slowly than usual, more water is withdrawn from it than in a normal situation. This causes the stool to dry out more and become harder. The body has to squeeze more firmly to push this compact plug out. Pain during difficult defecation occurs.

Anything that causes a slower passage of stool through the colon will help cause constipation. These causes range from incorrect diet and lifestyle to completely different causes such as medication use, pregnancy, immobility, certain diseases, stress, ...

 

By incorrect dietary habits we mean a shortage of fiber through the diet and drinking too little.

Incorrect lifestyle habits are a lack of physical activity (eg a sedentary profession, ...).

By medication use we mean certain medicines that can cause constipation. Examples of this are strong painkillers (codeine-containing painkillers, narcotic analgesics, ...), strong (codeine-containing) cough syrups, antipsychotics, certain antidepressants, certain antacids, iron preparations, antihistamines (anti-allergy agents), ...

Constipation is common during pregnancy (1 in 3 women will be affected).

 

Immobility is more common with age. Even when one is bedridden or is limited in movement (eg due to illness).

Certain diseases include Parkinson's disease, multiple sclerosis, depression, a growth in the large intestine, diabetes, an underactive thyroid, ...

Finally, stress can also cause constipation.

 

 

How to deal with constipation?

If you can still improve your diet and lifestyle, you can prevent constipation in most cases by taking the following measures:

 

Eat enough fiber-rich food (= 25-30g dietary fiber per day for an adult). Foods rich in fiber: fruits, vegetables, whole grain breads and cereals, legumes, nuts and seeds.

Drink enough. This means: 1.5-2 liters of fluid per day for an adult, 1-1.5 liters of fluid per day for a child from 10 kg body weight, babies: 150 ml / kg body weight per day.

Get enough exercise. After all, exercising for half an hour every day (walking, cycling, climbing stairs, ...) promotes intestinal peristalsis.

Establish good toilet habits for yourself and your children. Take enough time to go to the toilet and do not hold up a bowel movement. Delaying bowel movements only adds to the problem.

If the above measures do not give sufficient results with a temporary constipation (<14 days) or if your nutritional and lifestyle habits are fine, you can use temporary medication in that case. Osmotic laxatives are preferred over contact laxatives. If the blockage is still present after 3 days of oral treatment, you can use a rectal alternative.

 

Osmotic laxatives based on synthetic disaccharides (eg based on lactulose, lactitol, sorbitol) increase the amount of fluid in the intestine. This makes the stool softer, and the amount of mass increases. This will improve intestinal peristalsis and push forward bowel movements. These preparations are preferably taken in the morning with breakfast, with plenty of water. The laxative effect usually follows within 1 day (sometimes several days are needed). A single drawback is that flatulence and bloating may occur early in the treatment.

Macrogol-based osmotic laxatives (e.g. macrogol 3350, macrogol 4000) act via osmosis, and are preferably taken at the same time as the synthetic disaccharide osmotic laxatives. Again, the laxative effect usually follows within 1 day (sometimes a few days are needed).

 

8 foods that can cause constipation,

 

Constipation is a common problem and usually causes you to have less than three bowel movements a week (1). 27 percent of adults suffer from it, with associated symptoms such as bloating and flatulence. The older you get or the less you move, the more likely you are to suffer from it. Some foods can relieve or lower the risk of constipation, while others make it worse. This article takes a look at eight foods that cause constipation.

 

1. Unripe bananas

While ripe bananas can help prevent constipation, unripe bananas can have the opposite effect. That's because unripe bananas contain more resistant starch, a compound that is harder for the body to digest (4). During the ripening process, resistant starch is converted into natural sugars that are much easier to digest. Unripe bananas are also higher in tannins, substances that slow the rate at which food moves through the intestines (5). Most people eat bananas when they are far from ripe. However, if you want to relieve or prevent constipation, try eating ripe bananas instead of unripe bananas. Ripe bananas are completely yellow with some brown spots. They must be easy to peel.

 

SUMMARY Unripe bananas are higher in tannins and resistant starch than ripe bananas. This can make them more likely to cause constipation.

 

2. Alcohol

Alcohol is often cited as a common cause of constipation. When you drink alcohol in large quantities, moisture is expelled in the urine, which leads to dehydration. Poor hydration from drinking too little water or losing too much of it through urination is often linked to an increased risk of constipation (6, 7). However, no studies have found a direct link between alcohol consumption and constipation. In fact, some people get diarrhea after a night of drinking (8). The effects may differ from person to person. People who do not want to be at risk of dehydration and possibly constipation from alcohol could make up for every glass of alcohol with a non-alcoholic drink.

 

Bottom Line: Alcohol can have a drying effect and thus increase the risk of constipation, especially with large amounts. The effects can vary from person to person and more studies are needed to draw firm conclusions.

 

3. Gluten-containing food

Gluten is a protein and is found in grains such as wheat, barley, rye, spelled, kamut and triticale. Some people can become constipated when they eat gluten (9). Other people are intolerant to it. This is a condition called celiac disease. When someone with celiac disease eats gluten, their immune system attacks the intestines, causing serious damage. Therefore, celiac patients must follow a gluten-free diet (10). In most countries about 0.5-1 percent of people have celiac disease, but many of these may not be aware of this. Chronic constipation is a very common symptom. Fortunately, avoiding gluten can help heal the intestines (10, 11, 12). Gluten sensitivity and irritable bowel syndrome are two other cases where a person can react badly to gluten. People with these medical conditions are not intolerant but sensitive to gluten. In addition, research has shown that many people without these conditions can also develop constipation after eating gluten (13, 14). If you suspect gluten is also causing your constipation, see your doctor to find out if you have celiac disease before cutting gluten from your diet. This is important because you must eat gluten for the celiac test. If you don't have celiac disease, you can experiment with different types of gluten to find out what effects they have on you.

 

SUMMARY People with celiac disease, gluten sensitivity and irritable bowel syndrome can become constipated more quickly by eating gluten.

 

4. Processed grains

Processed grains and grain products such as white bread, white rice, and white pasta are less nutritious and more likely to clog than whole grains. This is because the bran and germ have been removed from the grain. The bran in particular contains a lot of fiber, a nutrient that adds bulk to your stool and ensures better bowel movements. Many studies have linked high fiber intake to a lower risk of constipation. In fact, a recent study found that every extra gram of fiber per day lowers the risk of constipation by 1.8 percent (5, 15). Therefore, people with constipation may benefit from gradually replacing processed grains with whole grains. While extra fiber is beneficial for most people, it can have the opposite effect in some. For them, it may actually make constipation worse, rather than relieve it (16, 17). If you are constipated and already eat a lot of fiber-rich whole grains, even more fiber will hardly help. In some cases, it just gets worse (17). If this is the case for you, try to lower your fiber intake slightly every day to see if this helps.

 

Bottom Line: Processed grains and grain products, such as white rice, white pasta, and white bread, are lower in fiber than whole grains, which can make them worse constipation. In contrast, eating less fiber can provide relief for some people.

 

5. Milk and dairy products

Dairy seems to be another common culprit of constipation for some. Babies, toddlers and children are especially at risk, possibly due to the sensitivity to the proteins in cow's milk (18). A review of studies over a 26-year period found that some children with chronic constipation showed improvements after they stopped taking cow's milk (19). In a recent study, children aged 1 to 12 years with chronic constipation drank cow's milk for a period of time. After that, the cow's milk was replaced by soy milk. Nine of the 13 children in the study experienced relief when the cow's milk was replaced with soy milk (20). There are many adults with similar experiences. However, there is little scientific support, as most studies of these effects have focused on children and not adults. It's good to know that those with lactose intolerance can get diarrhea from dairy, instead of constipation.

 

Bottom Line: Dairy products can cause constipation in some. This is especially the case in people who are sensitive to the proteins in cow's milk.

 

6. Red meat

Red meat can make constipation worse for three reasons. First, it is low in fiber, which adds bulk to your stool so that it moves more easily. Second, red meat can also indirectly lower fiber intake, as it is eaten instead of more fiber-rich options. This is especially true when you fill yourself up with a large serving of meat with meals, leaving less room for fiber-rich vegetables, legumes and whole grains. This scenario can lead to an overall lower fiber intake, increasing the risk of constipation (15). Third, red meat contains more fat compared to poultry and fish, which means it takes longer to digest. In some cases, this increases the risk of constipation even more (21). If you're constipated, you can replace red meat with protein and fiber-rich alternatives such as beans, lentils, and peas.

 

SUMMARY Red meat is usually high in fat and low in fiber, a combination that can increase your risk of constipation. Eating a lot of red meat instead of other fiber-rich foods can increase the risk of this further.

 

7. Fried foods or fast foods

Eating deep fried foods or fast foods frequently or frequently can also increase the risk of constipation. That's because they're usually high in fat and low in fiber, a combination that slows digestion much like red meat (21). Fast foods such as fries, cookies, chocolate and ice cream can take the place of more fiber-rich snacks, such as fruits and vegetables. This can increase your risk of constipation by eating less fiber (15). Many people believe that chocolate is the main cause of their constipation (22). Furthermore, fried foods and fast foods are often high in salt, which draws water from your stool and makes it more difficult to get to the body's way out (23). Your body removes more salt from your intestines to compensate for the extra salt in your blood. It is the body's action to normalize salt concentration, but unfortunately can lead to constipation.

 

SUMMARY Fried foods and fast foods are low in fiber and high in fat and salt. This can slow down your digestion and increase the risk of constipation.

 

8. Persimmon

The persimmon is a popular fruit from South Asia that can stop some people. There are several varieties, but most are sweet or tart. The tart varieties, in particular, are high in tannins, substances that reduce intestinal secretion and contractions and slow down bowel movements (5). Therefore, avoid or limit the consumption of this fruit, especially the tart variety.

 

Bottom Line: Persimmons contain tannins, substances that can promote constipation by slowing bowel movements. This can be especially the case with the bitter variety.

We have listed 10 foods for you that contain a lot of fiber and hopefully help to reduce your intestinal complaints.

 

1. Legumes

This group of vegetables that includes beans, lentils, and peas has many health benefits. Not only do they contain a lot of fiber, but also proteins, vitamins and minerals. So try to add a handful of cooked legumes a day to your diet - build it up slowly to avoid flatulence.

 

2. Broccoli

You've probably noticed that broccoli is good for almost everything. That's probably because this green vegetable contains many essential vitamins, proteins and fiber. Eating enough vegetables is important for your digestion. Add about 100 grams of broccoli per day to your lunch or dinner for 5.5 grams of extra fiber.

 

3. Oatmeal (and other whole grain products)

Another reason to eat more grains: oatmeal is full of soluble fiber, which makes food processing easier for your gut. Oatmeal also contains insoluble fiber, which keeps everything in your intestines moving. These fibers together form a good combination to ensure that you can go to the toilet without too many problems. It is best to eat 3 servings of whole grains per day, especially "intact" and unprocessed grains such as oatmeal and brown rice.

 

4. Spinach

Spinach is also high in fiber - 100 grams of cooked spinach contains 4 grams - and it also contains magnesium, a mineral that can promote bowel movements. You often find magnesium in laxatives, but by including it in your diet in this way, it has a less drastic effect.

 

5. Nuts

Nuts are high in protein and healthy fats, in addition to the fiber they contain - a small handful of nuts such as pistachios, peanuts, almonds, or walnuts a day will give you a little fiber boost. Stir them into your yogurt, salad or eat them as a nibble in the afternoon.

 

6. Chia seed or linseed

Using chia seeds and flax seeds is an easy way to add more fiber to your diet. Two tablespoons of chia seeds already contain 5 grams of fiber, two tablespoons of flax seeds contain 4. You can sprinkle the seed over your smoothie or use it as a topping for your salad.

7. Berries

Berries always feature in the superfood line because they are high in antioxidants, but they also contain many essential nutrients. 50 grams of blueberries or raspberries contains 4 grams of fiber. You can vary a lot with these fruits, so stir them into your oatmeal, sprinkle them on your pancakes or use them in a smoothie.

 

8. Pears

The benefits of pears are seriously underestimated! They contain many antioxidants and vitamins. Also, this fruit is one with a lot of fiber, so eating one pear a day (with the peel!) Could stop you from having toilet problems.

 

9. Apples

An apple a day, keeps the doctor away - right? Right! A small apple with skin contains just over 3.5 grams of fiber. The skins of many fruits contain insoluble fiber, a natural laxative. Bring on those apples!

 

10. Dried fruit

Dried fruits, such as plums, are a good option if you have a congestion down there. They contain a lot of fiber - a handful contains about six grams - and are also rich in sorbitol and fructan, natural sugars that have a laxative effect. Don't like plums? Then try dried apricots.

 

You better avoid these ...

Of course there are still foods that you should not eat if you suffer from constipation. For example, foods high in calcium, such as milk, cheese, and unripe bananas are often triggers for constipation. Calcium has a binding effect that makes your stool harder, while unripe bananas contain a lot of resistant starch (RS) - starch that is difficult to digest.