Woman exercising at home

Some people consider constipation to be somewhat of a minor problem.  Unfortunately, it may start out as minor, but it can lead to more serious problems.  Hemorrhoids and anal fissures are two of the more serious problems that constipation can lead to.

Some causes of constipation include:

• lack of fiber in the diet
• lack of physical activity
• dehydration
• milk
• over-use of laxatives
• ignoring the urge to have a bowel movement and “holding it” for too long

Did you know that 2.5 million of the visits to the doctor’s office are related to constipation problems within the United States?  Doctors will often times refer a patient to a dietician for nutrition recommendations.  Raising the amount of fiber throughout the diet is often a suggestion.  The more natural fiber we get through the food we eat, the more regular our bowel movements will be.  Fiber also helps to lower blood cholesterol levels as well as to stabilize blood sugar levels.

According to the American Diabetic Association, the daily recommended amount of fiber an adult should be consuming is between 20 and 35 grams per day.  Most people only consume between 5 and 14 grams!  That’s a big difference!

Unfortunately many children do not get enough fiber and this is becoming a continuous problem.  A child may not necessarily tell his or her parents that they are having issues with bowel movements and so often times, parents don’t even understand that it’s an ongoing problem.  Parents are working more and more and may not be aware of the food that their children are taking in when they’re not at home.

Some tips for treating constipation:

• stay physically active and get more exercise by incorporating activities such as gardening and cleaning into your daily routine
• increase the amount of fiber you’re consuming into your daily diet
• whenever possible, choose natural and organic fruits and vegetables; always opt for unprocessed foods and whole grains
• add ground flax seeds to fruit smoothies, salads, peanut butter toast and other similar foods
• Stir psyllium powder into freshly squeezed juice or water and take before bed time

Make sure you are drinking an adequate amount of water throughout the day each day.  It is important that you are getting a minimum of six to eight glasses of water a day.  If you want, try adding a teaspoon or two of apple cider vinegar to each glass of water to help detoxify your system even more.  Always go to the bathroom immediately whenever you feel the urge to go and never hold it for too long.  This can cause all kinds of problems for your bowels and can force your body to become even more constipated.

Suggested Reading

• What are the causes for constipation?
• Are Babies Prone to Constipation?
• What are the Symptoms of Colon Cancer?
• Herbs that Naturally Cleanse Parasites
• What Foods Promote Constipation?
• How Do Toxins Buildup in Your Colon?
• The Basics of Constipation
• What are common colon problems that you can experience?
• Home Remedies for Constipation
• Keeping Your Colon Healthy

Whole grains

Constipation occurs when bowel movements become difficult or less frequent. The normal length of time between bowel movements varies widely from person to person.  Going longer than three days without a bowel movement is too long. After three days, the stool or feces become harder and more difficult to pass.

Constipation is usually caused by a disorder of bowel function rather than a physical problem. The most common cause of constipation is a diet low in fiber and high in fats.  A diet high in fiber would include vegetables, fruits and whole grains.  If you suffer from constipation, you should avoid sugars and meats.

Another common cause of constipation is dehydration or not having enough fluids. It is important to drink at least 8 glasses of water per day.  The fluids that you drink add liquidity to your stool, making it softer and easier to pass.

There are many other causes of constipation, which include:

• Inadequate water intake.
• Inadequate fiber in the diet.
• A disruption of regular diet or routine; traveling.
• Inadequate activity or exercise or immobility.
• Eating large amounts of dairy products.
• Stress.
• Resisting the urge to have a bowel movement
• Overuse of laxatives (stool softeners) which, over time, weaken the bowel muscles.
• Antacid medicines containing calcium or aluminum.
• Medicines (especially strong pain medicines, such as narcotics, antidepressants, or iron pills).
• Depression.
• Eating disorders.
• Irritable bowel syndrome.
• Pregnancy.
• Colon cancer.

There are also neurological disorders, metabolic and endocrine disorders, and systemic conditions that can slow the movement of stool through the colon causing constipation.  Some of these disorders include:  multiple sclerosis, Parkinson’s disease, stroke, spinal cord injuries, diabetes and lupus.

Usually constipation will improve gradually without medications; however, when should you call your doctor:

• Constipation is a new problem for you.
• You have blood in your stool.
• You are losing weight even though you are not dieting.
• You have severe pain with bowel movements.
• Your constipation has lasted more than two weeks.

There are also personal reasons that may cause constipation.  For example, many people may not want to use public bathrooms or have a bowel movement anywhere other than their own home.  This can create constipation problems.  You should not resist the urge to have a bowel movement.  Babies and children can also become constipated.  The same causes may apply.  In young children who are still toilet training, they may feel uncomfortable having a bowel movement when not at home or a familiar location.  Children will also put off using the bathroom if they are in the middle of something, even playing.

Constipation can be caused by many different things.  It is important to determine the underlying condition so you can prevent it from occurring again.

Suggested Reading

• General Tips Regarding Constipation
• Are Babies Prone to Constipation?
• What are the Symptoms of Colon Cancer?
• Herbs that Naturally Cleanse Parasites
• How Do Toxins Buildup in Your Colon?
• The Basics of Constipation
• What are common colon problems that you can experience?
• Home Remedies for Constipation
• Keeping Your Colon Healthy

Young woman drinking water

Benefits of a healthy colon:

• Lowers your risk of developing colon cancer, which is the third leading cancer-related death in many different countries
• Lowers your risk of experiencing irritable bowel syndrome, chronic constipation and chronic diarrhea
• Lowers risk of developing hemorrhoids (supposedly; since hemorrhoid development is still unknown, it is hard to say what will help lower the risk for developing hemorrhoids)
• Less gas issues
• Better absorption of water and minerals
• Feeling of lightness and better overall comfort in the abdominal region

The three main causes of diarrhea are:

• Undesirable microorganisms
• Food intolerance, such as being lactose intolerant
• Stress

The reason someone might suffer from diarrhea is because the human body sometimes feels the need to move debris quickly through your system.  Your body wants to spend as little time as possible digesting its food.  If you’re eating foods, which cannot properly extract nutrients, you may be causing many different health problems and not even realize it.  Stress can be a huge cause of diarrhea.  Some people suffer from recurring stress and diarrhea and this medical condition can disrupt day-to-day life.

There are five main causes of constipation:

• Sporadic eating or eating meals, which are too small in quantity
• Not going immediately when you feel the urge to pass a stool
• Lack of healthy intestinal lining, which is capable of producing enough mucous to properly lubricate the stool, as with a vitamin A deficiency
• Insufficient water intake and not enough fiber in the diet
• Stress

Stress is a common problem which can affect the bowels.  As you can see, the problem can go in either direction.  You may not be able to stop passing loose stools or you may be permanently “bound up” or constipated.

Keeping Your Colon Healthy Naturally

Keeping your colon healthy naturally is very important.  If we put too many chemicals into our bodies, we may have an adverse affect, causing the colon to react poorly to its atmosphere.  It’s important to keep your colon and rectum healthy in order to prevent chronic constipation.  Chronic constipation is the single leading cause of an unclean or unhealthy colorectal region.  Over time, constipation will cause your bowel walls to face excessive pressure.  This pressure is created by straining to go to the bathroom.

Make sure you’re eating substantial meals, which are packed full of healthy fiber and that you are drinking plenty of water.  You should be drinking at least six to ten glasses of water a day.  Avoid stimulants, such as soda, coffee and other caffeine.  Never wait to go to the bathroom!  If you feel like you have to pass a stool, go immediately to the bathroom and do your business!

Make sure you take plenty of vitamins and are eating a diet high in fiber.  Vitamin D and calcium are very important to your colon health.  Spend at least 20 minutes a day in the sun (using sunscreen) and your body will make enough vitamin D naturally.  If you’re not getting enough calcium from your diet, take a calcium supplement.

Suggested Reading

• General Tips Regarding Constipation
• What are the causes for constipation?
• A healthy diet and a healthy colon