A stool is a solid body waste that is being removed from the body by passing through the length of the large intestines until it reaches the anus. This process is called defecation or bowel movement. A stool is also called feces or excrement.
Stool is made up of 75% water. The 25% is a solid matter composed of dead bacteria, indigestible food matter, fats and cholesterol, inorganic substances and protein. The bacteria on bilirubin give a stool its normal brown color.
Constipation is not actually a disease. There is just slow passage of the digested food from the intestines going out of the body. Not being able to pass stool daily is not unusual. In fact, only around 50% of the population has a daily bowel movement. In itself, chronic constipation should not be a cause of concern for the individual. Most of the time though, constipation is a symptom of an underlying disease. So be alert for other signs and symptoms that go alongside with constipation.
An acute or sudden onset or appearance of constipation may warrant more medical attention than a chronic one. Also, if it is accompanied with other symptoms like bleeding, fever, sudden weight loss, nausea and vomiting and abdominal pain and cramps, then constipation should be given an immediate assessment.
There is a discomfort and feeling of being bloated with chronic constipation. The pain can be felt on the left lower quadrant of the abdomen.
All in all though, constipation is easily managed by changing some habits into healthier habits.
Water helps the body pass out stool by lubricating the intestines and making the stool softer, thereby facilitating easy passage of food through the intestines.
Fluid intake should be increased up to 10-12 glasses per day. If there is no medical condition with fluid limitations, then this is one of the best and easiest solutions. Other good sources of fluids are fruit and vegetable juices, herbal teas, and clear soups. At the same time, avoid diuretics. These are fluids that can cause frequent urination, thereby making the body lose fluids. Examples of these are alcohol, carbonated and caffeinated drinks.
Foods that are high in fiber include whole-grain breads, cereals, wheat bran, and pastas. Vegetables, legumes and fresh fruits have high fiber content too. These promote easy passage of stool.
A daily consummation of at least 2 cups of fiber rich food is recommended. However, for the beginners in this diet, a little discomfort for a couple of days appears. There is a feeling of increased gas in the stomach. This is because the body is adjusting to the new diet. Try to remedy this by eating a little amount each day while gradually increasing it until the recommended amount is reached. That would be minimized or totally eliminated once eating these high fiber foods has become a daily habit.
Simple exercises like walking, jogging, running, aerobics, swimming, or dancing can already aid in preventing constipation. The best time to exercise depends on one’s schedule. It could be in the morning or evening. The thing though is, never exercise after a heavy meal. Doing so would make it difficult for the body to digest the food because it would focus on the cardiovascular system instead of the digestive system.
The body sends a signal or urge to defecate when it has a need to excrete the stool. Bowel movement is a voluntary control. Sometimes, one suppresses the urge for valid reasons (like no available bathroom or you’re in the middle of a test). However, making a habit of suppressing the bowel movement can lead to the disappearance of the urges altogether and that would lead to constipation.
What can be done? Start a new bowel habit. Just go to the bathroom the same time each day, preferably in the morning, whether there is an urge to defecate or not. The body would perceive the intention and would get used to the habit until stool evacuation becomes a daily activity. As much as possible, defecate when there is the urge to. The urge would last up to 10-15 minutes only. Do not read or do anything while in the bathroom. Set the mind that the bathroom is the place to pass out the waste.
Limit the use of laxative. Make it as a last resort to treat constipation.
Overcome constipation by managing the stresses. Be sensitive to the urges to defecate. Give time to do bowel movement even in the midst of challenges. Feeling good physically would actually help to manage the stresses.
Constipation is not something that one should be ashamed about. Most people do not want to talk about it. It is something that one needs to face and manage.
Feel lighter and more comfortable. Resolve to end constipation by having better health habits.
Stool is made up of 75% water. The 25% is a solid matter composed of dead bacteria, indigestible food matter, fats and cholesterol, inorganic substances and protein. The bacteria on bilirubin give a stool its normal brown color.
What is Constipation?
Constipation is a condition where the passage of stool occurs three times a week only. It is considered as severe constipation when body waste is excreted less than once a week only. Some describe their stools as hard and dry while for others, there is a feeling of incomplete evacuation of the stool, meaning not all were passed out during a bowel movement. Still, for some, there is usually difficulty or straining when passing out stools.Constipation is not actually a disease. There is just slow passage of the digested food from the intestines going out of the body. Not being able to pass stool daily is not unusual. In fact, only around 50% of the population has a daily bowel movement. In itself, chronic constipation should not be a cause of concern for the individual. Most of the time though, constipation is a symptom of an underlying disease. So be alert for other signs and symptoms that go alongside with constipation.
An acute or sudden onset or appearance of constipation may warrant more medical attention than a chronic one. Also, if it is accompanied with other symptoms like bleeding, fever, sudden weight loss, nausea and vomiting and abdominal pain and cramps, then constipation should be given an immediate assessment.
There is a discomfort and feeling of being bloated with chronic constipation. The pain can be felt on the left lower quadrant of the abdomen.
All in all though, constipation is easily managed by changing some habits into healthier habits.
Why Am I Always Constipated - Reasons
Reason #1
It could be because of lack of fluid intake. The body is composed mainly of water. Approximately 60% of an adult’s body weight is water. The body loses water in many ways. Examples of fluid losses are through urination, perspiration, vomiting, breathing and increased metabolism. Those fluid losses should be replenished.Water helps the body pass out stool by lubricating the intestines and making the stool softer, thereby facilitating easy passage of food through the intestines.
Fluid intake should be increased up to 10-12 glasses per day. If there is no medical condition with fluid limitations, then this is one of the best and easiest solutions. Other good sources of fluids are fruit and vegetable juices, herbal teas, and clear soups. At the same time, avoid diuretics. These are fluids that can cause frequent urination, thereby making the body lose fluids. Examples of these are alcohol, carbonated and caffeinated drinks.
Reason #2
Lack of fiber in the diet may also cause the condition. Healthy intestines play a big role in having a good bowel movement everyday. For the intestines to become healthy, it needs certain bacteria in the colon. Fiber rich foods stimulate the growth of colonic flora. Colonic flora is a bacterium that cause stool weight and amount of bacteria in the stool to increase.Foods that are high in fiber include whole-grain breads, cereals, wheat bran, and pastas. Vegetables, legumes and fresh fruits have high fiber content too. These promote easy passage of stool.
A daily consummation of at least 2 cups of fiber rich food is recommended. However, for the beginners in this diet, a little discomfort for a couple of days appears. There is a feeling of increased gas in the stomach. This is because the body is adjusting to the new diet. Try to remedy this by eating a little amount each day while gradually increasing it until the recommended amount is reached. That would be minimized or totally eliminated once eating these high fiber foods has become a daily habit.
Reason #3
Lack of exercise could also be a factor. Inactivity can cause constipation. Exercise helps stimulate the contraction or the internal movement of the muscles of the intestines. Contraction promotes the easy passage of the stool.Simple exercises like walking, jogging, running, aerobics, swimming, or dancing can already aid in preventing constipation. The best time to exercise depends on one’s schedule. It could be in the morning or evening. The thing though is, never exercise after a heavy meal. Doing so would make it difficult for the body to digest the food because it would focus on the cardiovascular system instead of the digestive system.
Reason #4
Habit could be a reason too. The childhood experiences have a connection when it comes to bowel movement, too. Remember the toddler years and the toilet training days? Psychologists date back one’s bowel habit today to those formative years. If the total experience with the toilet training was good, then the probability of having a good bowel habit is high. If toilet training experience was traumatic, then, that could have caused the lack in interest in having a healthy bowel habit.The body sends a signal or urge to defecate when it has a need to excrete the stool. Bowel movement is a voluntary control. Sometimes, one suppresses the urge for valid reasons (like no available bathroom or you’re in the middle of a test). However, making a habit of suppressing the bowel movement can lead to the disappearance of the urges altogether and that would lead to constipation.
What can be done? Start a new bowel habit. Just go to the bathroom the same time each day, preferably in the morning, whether there is an urge to defecate or not. The body would perceive the intention and would get used to the habit until stool evacuation becomes a daily activity. As much as possible, defecate when there is the urge to. The urge would last up to 10-15 minutes only. Do not read or do anything while in the bathroom. Set the mind that the bathroom is the place to pass out the waste.
Reason #5
Overuse of laxative (stool softeners) could also trigger the condition. Some people who have chronic constipation, use laxatives to relieve themselves. If this is habitually done, this could backfire. The muscles would lose the stimulation to contract making one constipated more than ever. Other people, on the other hand, use laxatives to lose weight. This could lead to chronic constipation.Limit the use of laxative. Make it as a last resort to treat constipation.
Reason #6
Stress is another factor. When the mind is bombarded with many anxious thoughts, the urge to defecate is missed or altogether forgotten. The body focuses all the attention to the stresses that it is facing.Overcome constipation by managing the stresses. Be sensitive to the urges to defecate. Give time to do bowel movement even in the midst of challenges. Feeling good physically would actually help to manage the stresses.
Reason #7
It could also be because of the presence of underlying conditions like hormonal disorders, central nervous system diseases and colonic inertia. If the constipation has an acute or sudden onset, it is safer to seek to medical consultation as soon as possible. Watch out for other symptoms that come with it and report them to the health care provider immediately.Constipation is not something that one should be ashamed about. Most people do not want to talk about it. It is something that one needs to face and manage.
Feel lighter and more comfortable. Resolve to end constipation by having better health habits.
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