Common Causes Of Constipation & How To Get Rid Of Them:
We shall first answer as to what is constipation! Being constipated denotes that the bowel movements are difficult, which leads to a lot of discomfort.
Also, this happens less than usual. Almost all of us have undergone constipation at some point in our lives.
The frequency of bowel movements may vary from person to person. Some people might pass stools for about two to three times a day, while for the others, it may be about once every two to three days.
If there are no bowel movements for more than three days, then it should be a cause for concern, as the stools might become very hard and difficult to pass.
Constipation usually signifies an underlying disease or condition. So, to keep a note of the bowel movements is very much necessary to avert other serious illnesses.
In this article, we are going to deal with the common causes of constipation and ways to get rid of them.
Lack Of Water:
Dehydration is the most common cause of constipation. Want to know how? Then, read on! As the food moves from the small to the large intestine, lack of water in your body would force the large intestine to absorb water from the stools, resulting in the stools becoming harder and difficult for it to pass.
Foods high in fat content can cause severe constipation. Let us tell you how! Fats are the last to get digested in the gastrointestinal tract after the proteins and carbohydrates get assimilated. This results in the slower passage of food in the intestinal tract, which leads to constipation.
Excess Alcohol Intake:
Now let us see how excess alcohol consumption can cause constipation. Alcohol results in dehydration and can suppress glucose metabolism. This results in the reduced functioning of the central and peripheral nervous systems that can lead to chronic constipation. Also, the reduced levels of potassium and sodium in the stools due to excess alcohol consumption can lead to constipation.
Excess Caffeine Intake:
Caffeine can cause severe constipation, as it is diuretic and can cause your body to get dehydrated due to excess passage of urine. Also, the large intestine absorbs too much of moisture from the stools, causing it to become dry and hard. As a result, the passing of stools becomes extremely difficult.
Certain medications can lead to constipation. These may include antacids, pain relievers, antidepressants and medications that are used to treat high blood pressure, high cholesterol and certain cardiovascular conditions. Some of these medications are highly diuretic and can lead to severe dehydration, making the bowel movements to become very tough.
Now, let us give you some tips regarding how to get rid of constipation.
Include High-fibre-rich Foods:
Fibre-rich foods contain soluble and insoluble fibres in varying proportions. They are very helpful in relieving constipation problems. Let us see how! One most important fact is that our body cannot digest fibres; but it can increase the size of the stools and make it softer. This results in the passing of foods becoming easier.
Increase Fluid Intake:
Increasing fluid intake is the best remedy to treat constipation problems. Constipation and dehydration are directly interlinked. So, when a lot of water is consumed, then the colon absorbs less water from the stools, which results in the moisture content being maintained in the excreta to be passed, thus relieving us from this problem.
Exercise can help a lot to relieve us from constipation problems. Moving about briskly like having a 10-15 minutes walk regimen during several times in a day can promote the gut health and maintain an optimal digestive process. Also, the bowel movements become easier, thus reducing the constipation problems.
Include More Vegetables:
Including a lot of vegetables in the diet can relieve constipation. Want to know how? Well! Vegetables include a lot of dietary fibres that help in easier bowel movements by making the stool volume big and moist. Certain legumes like beans, peas, lentils, etc., have a lot of benefits in improving the gut health.