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Constipation
What is it?
Constipation is a common digestive problem that involves infrequent or difficult bowel movements. It is typically defined as having fewer than three bowel movements per week.
What are the symptoms?
Infrequent bowel movements (less than three times a week)
Hard or lumpy stools
Straining during bowel movements
Feeling of incomplete evacuation
Abdominal discomfort or bloating
What else could it be? (Differential diagnosis)
Irritable bowel syndrome (IBS)
Colon cancer
Hypothyroidism
Colonic obstruction
Anal fissure or hemorrhoids
What are the aggravating factors?
Lack of fiber in the diet
Dehydration
Sedentary lifestyle
Medications (e.g., painkillers, antidepressants)
Ignoring the urge to have a bowel movement
Stress or anxiety
What types of food are helpful?
High-fiber diet: Include fruits, vegetables, whole grains, and legumes to promote regular bowel movements.
Adequate hydration: Drink plenty of water to help soften stool and prevent dehydration.
Probiotics: May help regulate bowel function (e.g., yogurt, kefir, fermented foods).
Sample Recipe: Chia Pudding with Berries
Ingredients: Chia seeds, almond milk, berries, honey.
Directions: Soak chia seeds in almond milk overnight, then top with berries for a fiber-rich breakfast or snack.
What are the traditional treatments?
Fiber supplements: To add bulk and soften stools.
Laxatives: Used as a short-term solution (e.g., stool softeners, bulk-forming laxatives).
Increased fluid intake: Helps soften stools.
Stool softeners: To make bowel movements easier to pass.
Exercise: Physical activity can help stimulate bowel movements.
What are the natural and alternative treatments?
Psyllium husk: A natural fiber supplement that helps to relieve constipation.
Flaxseeds: Known for their high fiber content and ability to help with bowel regularity.
Herbal remedies: Senna, aloe vera, and cascara sagrada are herbs that may help relieve constipation, but they should be used with caution and under supervision.