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Constipation

Do You Have These Symptoms?

Your bowels are moving less than once daily

You have difficulty (excess straining) moving your bowels
You have a feeling of incomplete emptying of the bowel (feel that there is still more to pass)

If you are suffering with any of these symptoms, you are constipated.

What Is Constipation Exactly?

Your bowels should be moving daily, this allows your body to rid itself of toxins and waste material, regularly. If evacuation does not occur on a daily basis fecal matter can sit in the bowel and ferment, causing additional problems.

If you are having difficulty moving your bowels, this straining can cause additional problems, such as hemorrhoids, and anal fissures (small tears in the skin around the anus).

Having a feeling that there is still more to pass, is a sign also of constipation. This is telling us that you are not fully evacuating the bowel, therefore fecal matter is sitting in the bowel and fermenting. This causes further problems in itself, but in addition to this another more serious condition may be taking place. Fecal impaction is a large mass of dry, hard stool that can develop in the rectum due to chronic constipation. This mass may be so hard that it cannot come out of the body. Watery fecal matter from higher in the bowel may move around the mass and be evacuated.

What Types of People Get It and What Are the Risk Factors?

Anyone can suffer with constipation.

Some risk factors are:

Not enough fibre in the diet
Inadequate water intake
Lack of exercise
Medications can slow the digestive system. Some of these are pain medications (especially narcotics), antacids, antispasmodics, antidepressants, some iron supplements, diuretics, and anticonvulsants for epilepsy
Abuse of laxatives – stimulant laxatives can, over time, damage the colon’s ability to contract.
Ignoring to urge to have a bowel movement

Being constipated can cause additional problems:

Lower abdominal pain or discomfort
Rectal discomfort
Passing small, dry, hard stools
Abdominal fullness or bloating
Bad breath
Nausea
Loss of appetite
Feel fatigued, tired or “run-down”
Headaches
Flatulence
Weight gain
Skin eruptions

Each year, in New Zealand, approximately 2500 people develop colorectal cancer (cancers of the colon and rectum) and 1100 people die of the disease. These figures give New Zealand among the highest incidence and death rates of colorectal cancer in the world."

_{Parry S, Richardson A, Green T, Marshall B, Bissett I, Bloomfield A, Chadwick V, Cunningham C, Findlay M, Greer B, McMenamin J, Strid J, Robertson G, Teague C. Prospects for population colorectal cancer screening in New Zealand. Med Jour, 20 July 2007, Vol 120 No 1258}

How Can You Get Over It?

Constipation can often be a symptom of another underlying condition and therefore it is important to establish whether there is a more sinister cause rather than simply insufficient dietary fibre intake or similar.

Dietary Considerations

Fibre

If there is no other underlying condition, the most common cause of constipation is simply lack of fibre or water in the diet. Dietary fibre consists of indigestible plant substances, the main sources being fruit and vegetables, grains and some beans.

Insoluble Fibre

It does not dissolve in water, including the woody or structural parts of plants. Eg fruit and vegetable skins, and bran. This type of fibre passes through the digestive tract unchanged, speeding the passage of other materials.

Soluble fibre

It dissolves in water, and is found mainly in beans, oat, barley, broccoli, prunes, apples and citrus fruits. This fibre has a gel consistency and slows the passage of material though the digestive tract. The binding action of the soluble fibre assists with the maintenance of healthy cholesterol levels, by binding excess cholesterol (along with other waste products) for excretion.

Both forms of fibre are required for optimal digestive tract functioning.

Psyllium

Up to 10gm daily of psyllium has been shown to reduce constipation, and also pain associated with passing a stool. Psyllium plays a role in softening stools by increasing their water content.

Water

It is vitally important for anyone suffering with constipation to drink sufficient quantities of water. I recommend 30ml/kg of body weight, daily. It is important to note that with an increase in dietary fibre, water needs to be increased, otherwise it will have a constipating effect!

Stimulants

Avoiding all tea, coffee and alcohol can reduce the burden on the liver, thus improving its ability to function. Improved liver function will result in improved digestive function, improving constipation.

Supplements

Magnesium

Oral magnesium can be used as an alternative to laxatives for the treatment of chronic constipation. High doses of magnesium should not be used long term, as it may lead to absorption issues.

Probiotics

Probiotics help to re-establish healthy levels of “helpful” bowel flora. If the balance of normal bowel flora is disrupted, constipation can occur. Studies show that probiotics can provide relief from constipation.

Dietary Oils

Dietary oils such as linseed oil, olive oil or fish oil, taken regularly, can help by softening the stool and making it easier to pass.

Lifestyle advice

Exercise

Regular activity is imperative! You can’t expect your bowels to move if you do not! It does not require anything more than going for a brisk walk each day. Find a buddy or group to walk with, or just get out there on your own! Start off gently with just 10 minutes a day, aim for 30 minutes a day for at least 4 or 5 days a week.

Reduce stress

Stress plays havoc with the digestive system. When you are stressed it is much harder for your digestive system to function effectively. Consider some relaxation techniques such as meditation, walks on the beach, relaxing in a nice bath with bubbles and aromatherapy oils – try to do something for yourself at least once a week!

Getting the Help You Need to Feel Relief from Constipation

If you would like help NOW with a treatment plan that is designed specifically to get YOU well, you can email us or phone 09 473 8283 to make an inquiry or appointment.

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