Constipation - Bottom of your list of health problems?

An irregular routine and a lack of fibre, in combination with being low on fluids and short on exercise, are all factors that can cause numerous health problems Nowhere do these factors come together more than they do in the western way of life. Lazing about in front of the television, eating fast foods and drinking alcohol can be par for course when it comes to living the western lifestyle. What many people do not realise is that these factors can often lead to a common digestive complaint: constipation. With over three million people in the UK suffering from constipation once a week or more1, constipation can affect anyone - and it often does.

What is constipation?
Constipation occurs in the colon. Whilst it is not a disease as such, occasionally it may be a symptom of an underlying condition. The colon absorbs water while forming waste products as the food moves through it. This waste matter is the stool. Muscle contractions in the colon push the stool toward the rectum, and by the time the stool reaches the rectum, it is solid because most of the water has been absorbed. Constipation occurs when the colon absorbs too much water, which makes the stools solid and dry and hard to pass, or when the colon pushes the stool along too slowly.

Defecation habits (passing a stool/motion) vary widely, with healthy people in the UK opening their bowels between three times a day and three times a week . Although there is no universally accepted definition of constipation, the condition is likely to be diagnosed if there is persistent difficult, infrequent, or seemingly incomplete defecation.

Like any other health problem, constipation should not just be ignored in the hope that it may go away. Some anecdotal evidence suggests constipation can be associated with a number of health problems, with some sufferers claiming to experience irritability, headaches and fatigue. Anecdotal evidence also suggests that a build up of bulk in the bowel can lead to backache, painful periods and pain during sexual activity.

Fluid in Motion
Not drinking enough fluid can slow down your bowel movements, sometimes causing constipation. Drinking between 1.5-2 litres a day will keep waste matter moist and enable it to be moved easily through the bowel.

Fitness Counts
A lack of exercise can also cause your digestive system to become less active. General exercise acts indirectly on the gut to stimulate peristalsis, the process by which food is moved through the digestive system by involuntary contraction of the muscles lining the gut. If you do not take regular exercise and have a relatively sedentary job, then your bowel may become sluggish and you may become constipated as a result.

Routine
Changes in routine and diet can often trigger a bout of constipation. The digestive system is sensitive to even small changes in our daily routine. This is why many of us experience constipation if we lead a hectic lifestyle, or when our diet and routine changes on holiday.

Bulk up!
Not getting enough fibre in our diet often causes constipation. The role of fibre in the diet is to bulk up the stool by retaining fluid. This makes the stool easier to move through the digestive tract. A lack of fibre in the diet can result in harder, more compact stools, which take longer to pass through the system. In addition, bulk provided by fibre helps stimulate peristalsis.

Finally, ignoring the urge to empty our bowels can lead to a build up of stool in our excretory passage. Often busy careers, travel and hectic social lives mean that we never have a set pattern for breakfast, lunch and dinner. Many of us skip meals, have an irregular sleep pattern and also often ignore the urge to go to the loo until we have more time or until we get home.

Prevention is better than cure
Constipation can be unpleasant at the best of times. In order to prevent it occurring in the first place, you may have to make a few changes to your lifestyle.

• Exercise! 20 to 30 minutes exercise a day is enough to prevent your digestive system becoming sluggish
• Eat on a regular schedule. Having breakfast at the same time each day is a good start as a disrupted routine can lead to constipation
• Choose high-fibre foods such as wholegrain cereals and bread, as well as plenty of fresh fruits and vegetables. Try and get at least 18g of fibre a day.
• Limit high-fat, sugary foods and cut back on dairy products as they may irritate the digestive system - especially in children
• Drink plenty of water or fruit juice - it is recommended that you have 1.5 to 2.0 litres of fluid a day (excluding alcohol)! Avoid too much alcohol where possible as it dehydrates your whole body, including your digestive system.

In the long-term, diet modification - such as increasing fibre intake - and lifestyle changes may help to prevent the problem re-occurring, but often relief from constipation is needed straight away. If this is the case, you may want to try one of a range of remedies you can buy over-the-counter from your pharmacist or supermarket.

Remedying a Solid Situation
There are four main types of remedies for relieving constipation. Which remedy you take depends upon your lifestyle and the reasons you are constipated.

Motility enhancers stimulate contractions of the muscles in the bowel to reduce the time it takes for waste to travel through the bowel. They normally work within 8-12 hours.

Bulk forming agents contain natural fibre and can sometimes act as fibre supplements. When they are taken with water, they increase the softness and bulk of waste matter in the bowel, making it easier to excrete.

Osmotic laxatives promote fluid retention in the bowel. They keep the waste moist and, therefore, easier to pass.

Lubricating agents/faecal softeners promote water penetration into hard stools making them easier to pass or simply help lubricate the hard stool.

Many constipation remedies are available from both pharmacies and supermarkets and contain information as to their use. Ensure that you read the dosage information and warnings before taking the product. If you find that still have questions or are unsure about anything, ask your pharmacist for advice.

Finally, remember that constipation is a condition that should only ever be temporary. It is advisable to consult your doctor if:

• symptoms persists for longer than three days for no apparent reason
• you experience sharp or persistent stomach pain
• your abdomen is tender to the touch or hurts when you move
• you experience rectal bleeding
• you lose weight without trying
• you have accidentally taken too much of your constipation remedy.
  

Related links
www.digestivedisorders.co.uk.