What is constipation?
Constipation is a bowel movement disorder characterized by infrequent bowel movements (less than 3 times per week), excessive straining during bowel movements, or a sensation of incomplete bowel movements. It is a functional condition, meaning that it is often not caused by a serious illness, but it can severely affect quality of life.
Common causes according to age and lifestyle:
| Cluster | Common causes |
|---|---|
| Children | Low-fiber diet, fear of going to the bathroom, changes in routine, lack of water. |
| Young adults | Stress, sedentary lifestyle, processed foods, low fluid intake. |
| Older adults | Decreased bowel motility, medications (such as antihypertensives or painkillers), low fiber and water intake. |
Brief scientific explanation:
Intestinal motility depends on a series of signals between the enteric nervous system, the intestinal microbiota, and the colon contents. When there is little fiber or liquid, the fecal bolus becomes drier and harder to move, slowing transit. Additionally, in older adults, loss of rectal sensation and muscle weakness can aggravate the problem.
Short-term solutions (first 3-5 days):
Intensive hydration: 1.5 to 2 liters of water daily, including mild infusions such as chamomile or anise.
Cooked fiber boost: papaya, cooked oatmeal, apple or pear compotes, soaked flaxseed.
Gentle movement: Short daily walks or breathing exercises.
Hydrated prunes: One of the most effective and natural remedies.
Avoid astringent foods: green bananas, white rice, coffee, hard cheeses.
Medium-term solutions (1 to 3 weeks):
Transition to a high-fiber diet: fruits with skin, cooked vegetables, whole grains.
Daily bowel routine: Go to the bathroom at the same time, without rushing or stressing.
Improve intestinal microbiota: with mild fermented foods such as lactose-free natural yogurt.
Reducing stress: relaxation techniques, conscious breathing, stable routines.
Check for constipating medications: Many antihypertensives and opiates can cause constipation.
When to seek medical help
If more than 7 days pass without evacuating
If there is severe pain, vomiting, fever, or bleeding.
If constipation is recurrent or chronic.
Conclusion
Constipation isn't just about "not being able to go to the bathroom." It's a sign that something in our diet, lifestyle, or gut health needs attention. With gentle but consistent changes, it can be prevented and treated without the need for harsh medications.
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