Feeling full, having a headache, feeling lazy and not wanting to do anything... Are these familiar to you? This discomfort caused by not being able to pass stool properly after going to the toilet is really annoying. Perhaps you too are suffering from what we medically call 'Chronic Constipation'. This is a very common problem among us in Sri Lanka.
What exactly is this long-term constipation?
Simply put, this can feel different for each person. For some, it means not being able to go to the bathroom for weeks. For others, it means straining and straining to go to the bathroom. Many people describe it as, "feeling like you need to go to the bathroom, but no matter how long you sit, nothing happens."
Medically, we usually define this condition as having fewer than three bowel movements per week for several months . However, since we sometimes don't think about how often we go to the bathroom, this definition may not apply to everyone. What matters is the discomfort you feel.
Truths and myths about constipation in society
Many people are unnecessarily afraid of this issue due to their lack of knowledge. They worry about things like "Why is this happening to me?" and "Is this a sign of a serious illness?" So, let's first look at some of the misconceptions about this and what the truth is.
| Myth | The Truth |
|---|---|
| It's unusual if you don't go to the bathroom even once a day. | Less than 50% of the world's population defecates once a day, so it's not unusual to have a bowel movement that's not daily. |
| When feces are passed, the "toxins" in the intestines accumulate in the body. | This is a completely wrong idea. There is no scientific evidence to suggest that delayed bowel movements cause toxins to accumulate in the body or cause diseases like cancer. |
| As you get older, the number of times you go to the bathroom increases. | In fact, the opposite is true. As we age, our bodies become less efficient, so we may need to go to the bathroom less often. |
| If you drink plenty of water, eat foods high in fiber, and exercise, you will never get constipated. | While these things are very important, sometimes constipation can also be caused by psychological factors (such as severe stress, depression) and other medical conditions (such as thyroid hormone deficiency). |
Why do we get constipated?
After we eat food, it travels through our digestive system. During this journey, the intestines absorb the water and nutrients from the food into the body. What is left is stool. Then, contractions (stools) in the intestines push this stool out of the body.
We are talking about two main causes of constipation:
1. Excessive water absorption: One theory is that when the intestines absorb more water than necessary, the stool becomes dry and hard, making it difficult to pass.
2. Changes in hormonal function: Another theory is that this condition may be caused by abnormal functioning of some hormones in the body.
Research is still being conducted on this.
6 things to practice to control constipation
To control this situation, we need to make some small changes in our lifestyle.
1. Establish a habit of going to the bathroom: Try to go to the bathroom at the same time every day, especially in the morning, as our bowels are more active in the morning.
2. Listen to your body: Don't put off going to the bathroom when you feel like it. If you think, "I'll go in a minute," you may miss the urge. The longer the stool stays in your intestines, the more water it absorbs, making it drier and thicker.
3. Relax your mind: Stress affects the entire body, including the intestines. So, practice a daily method of relaxing your mind (such as meditation, listening to music). Don't rush to the bathroom.
4. Drink plenty of water and fluids: It is recommended to drink at least 8 glasses of water a day. Drink even more on hot days and when exercising.
5. Add fiber to your diet:Include more fiber-rich foods in your diet, such as legumes, vegetables, fruits, and brown rice. Fiber adds bulk to stools, helping them pass more easily.
6. Talk to your doctor: Although there are various types of medications and laxatives available for this purpose, they should only be used under medical advice and for a short period of time . Do not just go to the pharmacy and buy medicine at will.
Remember, using laxatives for a long time can make constipation worse. So, try making lifestyle changes first.
When should you definitely see a doctor?
While normal constipation can be managed with lifestyle changes, there are some cases where medical advice is definitely needed.
If you notice a sudden change in your bowel habits, or if you're experiencing new constipation, see your doctor. Sometimes constipation can be an early sign of a serious condition, such as colon cancer.
Also, conditions such as hypothyroidism, irritable bowel syndrome (IBS), Parkinson's disease, and diabetes can also cause constipation. Treating the condition can help with constipation.
Watch out for these warning signs:
If you have one or more of the following symptoms, see a doctor immediately.
- Constipation that lasts more than two weeks.
- Sudden, unexplained need to go to the bathroom.
- Blood in the stool.
- Black or tarry stools.
- Severe stomach pain.
- Sudden weight loss.
When you go to see your doctor, tell them about all the medications you are taking (including vitamins and iron supplements). Some painkillers, blood pressure medications, and iron supplements can also cause constipation. Your doctor will examine you, refer you for further tests if necessary, and give you the most appropriate treatment.
Take-Home Message
- Chronic constipation is a very common and troublesome condition.
- It's not unusual to not go to the bathroom every day. Any number between three times a week and three times a day can be normal.
- This condition can be largely controlled with simple lifestyle changes (drinking water, eating a diet rich in fiber, exercising, and establishing a consistent routine).
- Do not use laxatives for a long time without medical advice.
- If you have blood in your stool, severe abdominal pain, or a sudden change in your bowel habits, see your doctor immediately.
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