Experiencing Constipation: Understand It and Prevent It

A normal individual has about 1 to 2 bowels per day, but if the bowel movement is absent for 3 days or more, it is known as constipation. The stools when passed after 3 days or more are acidic, hard, and have a bad odor. Constipation can be atonic, spastic, or obstructive.
  1. Atonic constipation - It is experienced due to lack of muscle tone or elasticity in the colon, a necessary element to pass the stools out from the body. The main reasons for this are lack of fiber in the diet, lack of physical activity, and excessive use of laxatives. Older people commonly experience it if they avoid defecation. The pregnant women may also experience it during pregnancy, or after the delivery of the child. Atonic constipation can be prevented by:
    • Increasing fiber by eating 5-6 servings of vegetables, fruits and whole cereals, and including nuts and seeds in the diet
    • Increasing physical activity by exercising/walking for at least 30 minutes per day
    • Never avoiding defecation
    • Drinking 8-10 glasses of water per day
  2. Spastic constipation - Spastic constipation involves alternate periods of constipation and diarrhea. Since the stools are not passed, it leads to abdominal cramps and bloating. The factors that cause this are smoking, stress, and certain foods such as dairy, wheat etc. It can be prevented by:
    • Making lifestyle changes, such as quitting smoking
    • Involving in activities that can reduce stress like meditation, listening to music, walking etc.
    • Avoiding foods which irritate the bowel; take your doctor's advise when altering diet
  3. Obstructive constipation - It is experienced due to an obstruction in the bowel passage, which causes difficulty in passing stools. It may be caused due to tumors or cystic fibrosis. This can only be treated by surgery, and therefore a doctor’s advise is necessary.
It is important to contact the physician if you experience any of the following symptoms:
  • Blood in the stools
  • Constipation lasts more than two weeks
  • Severe pain during bowel movement

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