Constipation is the inability to pass stools regularly, typically within 24 to 48 hours. It is a common problem that affects millions of people worldwide. While constipation is usually a functional problem, it can cause significant discomfort and suffering to those who experience it.
Common Symptoms of Constipation
People with constipation may experience a variety of symptoms, including:
- Lethargy
- Weakness
- Abdominal pain
- Body ache
- Nausea
- Burning pain in the chest
- Eructation (burping)
Causes of Constipation
Constipation can be caused by a variety of factors, including:
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Lifestyle factors:
- Inadequate intake of water
- Insufficient dietary fiber
- Taking meals late in the evening
- Eating heavy meals in the evening
- Lack of physical exercise
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Medical conditions:
- Tuberculosis (TB)
- Diabetes
- Spinal diseases or injuries
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Medications:
- Painkillers
- Antispasmodic drugs
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Age:
- Reduced intestinal motility can lead to constipation in older adults
Preventing Constipation
There are a number of things you can do to prevent constipation, including:
- Drink plenty of water: Aim to drink eight glasses of water per day.
- Eat a high-fiber diet: Include plenty of fruits, vegetables, and whole grains in your diet.
- Get regular exercise: Exercise helps to stimulate your bowels.
- Establish a regular bowel routine: Try to use the toilet at the same time each day, even if you don't feel the urge to go.
Treating Constipation
If you are experiencing constipation, there are a number of things you can do to relieve your symptoms, including:
- Increase your intake of water and fiber.
- Take over-the-counter laxatives or stool softeners.
- Try home remedies such as drinking warm water with lemon or eating papaya.
- See a doctor if your constipation is severe or does not improve with home treatment.
Conclusion
Constipation is a common problem that can be managed with lifestyle changes and home treatment. If you are concerned about your constipation, please see a doctor.
Additional Tips
- Avoid foods that are high in carbohydrates and low in fiber, such as white bread, pasta, and rice.
- Eat plenty of fresh fruits and vegetables, especially those that are high in water content, such as watermelon, cucumbers, and spinach.
- Choose whole grains over refined grains whenever possible.
- Get regular exercise, even if it's just a brisk walk around the block.
- Manage stress levels. Stress can worsen constipation.
Remember, constipation is a treatable condition. With a few simple changes to your lifestyle, you can keep your bowels regular and avoid the discomfort of constipation.
