How to Cure Constipation?

Constipation is a condition characterized by infrequent or difficult bowel movements. It is often defined as having fewer than three bowel movements per week with firm, dry stools. However, normal bowel movement frequency varies between individuals, ranging from three times a day to three times a week. To cure constipation, you should take medicines and other treatments prescribed by a healthcare professional.

According to a 2014 study, whole gut transit time ranges from 10 to 73 hours. Factors such as diet, exercise, age, sex, and overall health influence bowel movement frequency. While there is no strict minimum number of bowel movements required, having fewer than three per week may indicate an underlying issue.

Causes

Constipation is typically a symptom rather than a disease. It can be caused by several factors, including dehydration, low dietary fiber intake, stress, hormonal changes, spinal injuries, muscular disorders, cancer, or structural issues in the digestive system.

Types

Constipation is classified into two main types: primary (functional) constipation and secondary constipation. The symptoms and treatments vary based on the type.

Primary Constipation

Primary constipation is further divided into:

• Normal Transit Constipation: The most common type, where stool moves at a normal pace, but individuals experience difficulty with evacuation, bloating, discomfort, and hard stools. Symptoms often overlap with irritable bowel syndrome (IBS).
• Slow Transit Constipation: A rarer form, mostly affecting middle-aged women. It results from reduced bowel stimulation (peristalsis), causing stool to move slowly through the colon, leading to infrequent bowel movements.
• Outlet Constipation: Caused by damage to the pelvic floor muscles or nerves, making stool passage difficult. Symptoms include straining, delayed bowel movements due to pain, and the need for manual assistance. Dyssynergic defecation, a subset of outlet dysfunction, occurs when anorectal muscles fail to relax properly during bowel movements.

Symptoms

Constipation occurs when bowel movements become infrequent or difficult to pass. Common symptoms include:

• Passing fewer than three stools per week.
• Having hard, dry, or lumpy stools.
• Straining or experiencing pain during bowel movements.
• Feeling as if the bowel is not completely emptied.
• Sensing a blockage in the rectum.
• Needing to use a finger to aid stool passage.

When two or more of these symptoms persist for three months or longer, the condition is classified as chronic constipation.

Home Remedies

You could treat your constipation issue on your own without the assistance of your doctor. However, it might seem obvious how your nutrition greatly influences your feces.

• Consume more fibre: Fiber makes stools thicker and softer, making them easier to pass. Increase the quantity of fiber in your diet gradually until you consume 20 to 35 grams of fiber daily or more. Whole grains in cereals, pieces of bread, brown rice, legumes, veggies, and fresh or dried fruits are also good sources. The tried-and-true cures for constipation include prunes and bran porridge.
• Remain hydrated: Water is also crucial for avoiding constipation. Try to consume eight glasses of water or more each day.
• Guava: In many Indian homes, guava fruit is a staple. It is helpful for a variety of medical issues. It is a good source of numerous nutrients. In addition, it may have laxative effects (help facilitate bowel movement). To relieve constipation, you can drink fresh guava.
• Dates: Consuming dates may improve your digestive system and ease constipation. You can eat five to six fresh dates in the morning with ghee and black pepper. Then, drink a glass of warm water afterward. This routine relieves constipation.
• Foods to eat for constipation: According to the National Institute of Diabetes and Digestive and Kidney Diseases (NIDDK), eating foods high in fiber can help you relieve constipation.

Among the foods high in fiber are:

• Whole grain bread or cereal with oats
• Whole wheat pasta
• Fruits with a lot of fiber, such as apples and bananas
• Leafy greens, broccoli, and other fibrous vegetables
• Beans, lentils, and brown rice
• Nuts like walnuts, pecans, and almonds, as well as split peas

Drinking enough water will assist your stool in passing through your system, so be sure to do so while consuming these items. You should also steer clear of foods that might aggravate constipation.

• Other low-fiber foods, such as chips
• Meat
• Frozen and boxed meals
• Processed fast food products include deli meats and hot dogs.

Additional Natural Remedies to Relieve Constipation

• Try getting a colon massage: People whose constipation is brought on by the sluggish transit of stools through the colon may find that manually massaging the colon helps to activate the bowels.
• Betel leaf: Bloating, gas, and the release of digestive juices may all be made easier by betel leaves. Constipation may also be relieved by betel leaf. After every meal, chewing on fresh betel leaves may aid digestion and ease constipation.
• Squat to go to the bathroom: Bring a tiny footstool into the restroom the next time you have to go. It can be easier to pass stool without straining if you put your feet up on a stool in front of the toilet while you poop, putting your body more or less in a squatting position than a seated position.
• Castor oil: A common medicinal herb called castor oil treats several ailments. This might help with constipation. Castor roots can be consumed with milk. Make a fine powder out of some dried castor root. Milk and this powder should be combined. Bring this mixture to a boil and cut the volume in half. Consume this concoction to ease constipation. You can alter your way of living to relieve constipation.
• Prunes: The natural home cure for constipation is generally thought to be prunes or dried plums. Prunes include a significant quantity of sorbitol, an antioxidant, fiber, and other nutrients that work as a natural laxative to treat mild constipation. The fruit is more potent than the juice if you concentrate on the health benefits.
• Physical exercise: Any form of physical activity can relieve constipation. With companions or music, a 15 to 20-minute walk is relatively easy. However, the body functions more easily when you follow regular walking schedules. The best methods for easing constipation include stretching exercises, yoga, and using the stairs rather than the elevator.
• Ghee & Milk: Ayurvedic medicine claims that drinking hot milk with one or two spoons of ghee added at night will naturally ease constipation. The two readily available items, milk and ghee, provide effective Indian folk treatments for constipation.

When Should I See a Doctor?

Schedule an appointment with your healthcare provider if constipation persists for more than three weeks, interferes with daily activities, or is accompanied by concerning symptoms. These include rectal bleeding, blood in stools or on toilet tissue, black or unusually shaped stools, persistent stomach pain, or unexplained weight loss. Seeking medical attention can help identify the underlying cause and ensure proper treatment.

Frequently Asked Questions