What Is Constipation?
Constipation is a common digestive disorder that is characterized by difficulty passing stool. It is defined as having fewer than three bowel movements per week, hard to dry stools, straining to pass stool, or a feeling of incomplete evacuation. Constipation can be a short-term (acute) or long-term (chronic) condition.
What causes constipation?
There are many different factors that can cause constipation, including:
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Diet: a diet that is low in fiber and high in processed foods can lead to constipation. Fiber helps to add bulk to stool and makes it easier to pass.
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Lack of physical activity: Physical activity helps to stimulate the digestive system and promote regular bowel movements.
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Medications: Certain medications, such as pain relievers, antidepressants, and iron supplements, can cause constipation as a side effect.
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Medical conditions: Some medical conditions, such as irritable bowel syndrome (IBS), hypothyroidism, and Parkinson's disease, can also cause constipation.
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Pregnancy: Hormonal changes during pregnancy can slow down the digestive system and lead to constipation.
Symptoms of constipation
The following are common symptoms of constipation:
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Fewer than three bowel movements per week.
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Hard to dry stools.
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Straining to pass stool.
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Feeling of incomplete evacuation.
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Bloating.
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Gas.
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Abdominal pain.
Why do women suffer from constipation more than men?
One reason is that women have different hormones than men. These hormones can affect the digestive system and make it more difficult for food to move through the colon. For example, progesterone, a hormone produced during the second half of the menstrual cycle and during pregnancy, can slow digestion.
Another reason is that women have different anatomy than men. The female colon is longer and more winding than the male colon, which can make it more difficult for stool to pass through. Additionally, the female uterus and ovaries can put pressure on the colon, worsening constipation.
Finally, women are more likely to experience certain medical conditions that can contribute to constipation, such as irritable bowel syndrome (IBS), anxiety, and hypothyroidism.
Tips to help prevent constipation
Constipation can understandably be an uncomfortable situation. Fortunately, there are ways in which to prevent it. Some tips to help prevent constipation are:
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Eat a diet that includes fruits, vegetables, and whole grains every day.
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Drink plenty of water or non-caffeinated, low-sugar fluids. Fluids help to keep stool soft and easy to pass. Your stool should be the consistence of peanut butter.
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Move frequently throughout the day. Increasing blood flow through movement helps to stimulate the digestive system and promote regular bowel movements. Stand, walk, and stretch periodically to keep your body systems functioning optimally.
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Avoid straining during bowel movements. Straining or forcing the stool out can damage the rectum and worsen constipation. Straining is usually accompanied by hard pellet or lumpy stools and may include a sensation of incomplete emptying. Good positioning on the toilet and over-the-counter medications can help soften the stool when diet alone does not.
Foods to avoid when constipated
There are a number of foods that can worsen constipation, including:
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Processed foods: Processed foods are often low in fiber and high in unhealthy fats, which can contribute to constipation.
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Red meat: Red meat is low in fiber and high in fat, which can make it difficult to digest.
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Dairy products: Dairy products can result in constipation for some people, especially those with lactose intolerance. Lactose is a sugar found in milk and other dairy products. People with lactose intolerance do not have enough of the enzyme lactase, which is needed to digest lactose. This can lead to digestive problems such as gas, bloating, and diarrhea.
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Caffeinated beverages: Caffeinated beverages such as coffee, tea, and soda can also worsen constipation. Caffeine is a stimulant that can dehydrate the body and make stool harder to pass.
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Alcohol: Alcohol can also dehydrate the body and make stool harder to pass.
Conclusion
Constipation is a common digestive disorder that is more likely to affect women than men. There are a number of factors that can contribute to constipation in women, including anatomy, hormones, and pelvic floor dysfunction. There are also a number of things that women can do to relieve constipation, such as eating a high-fiber diet, drinking plenty of fluids, and getting regular exercise. If lifestyle changes are not enough to relieve constipation, a doctor may recommend other treatments such as over-the-counter or prescription medications, biofeedback, or natural remedies such as probiotics, magnesium, and aloe vera.
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If you are struggling with constipation, Maternal Health: Therapy & Wellness, LLC can help! There are a number of things you can do to prevent and treat constipation. Contact Christy today to set up an evaluation.
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