Constipation

Constipation is a condition characterized by infrequent, difficult, or incomplete bowel movements. It may be accompanied by bloating, heaviness, and abdominal pain.

Normally, bowel movements should occur daily or at least three times a week, without straining and the feeling of incomplete evacuation.

Main causes of constipation

• dehydration and lack of water in the diet;
• low physical activity and a sedentary lifestyle;
• stress, disruption of circadian rhythms, and irregular eating patterns;
• medication use – iron, calcium, antacids, antidepressants;
• microflora imbalance, magnesium, fat, and bile deficiency;
• prolonged suppression of the urge to defecate.

What helps with constipation

• increase water intake – at least 30 ml per 1 kg of body weight;
• restore magnesium levels – it relaxes the smooth muscles of the intestines;
• add healthy fats to the diet (ghee, avocado, olive oil, fish oil);
• promote bile production – before meals, you can consume a little lemon juice or bitter herbs;
• include light fermented foods – pickled vegetables, yogurt, kimchi;
• move daily – walking, pelvic and abdominal exercises stimulate peristalsis;
• if necessary, use gentle natural laxatives: magnesium citrate, senna infusion, or flaxseed decoction;
• only after normalizing the water balance, gradually introduce soluble fiber (psyllium, chia) in small doses.

When to see a doctor

• if constipation lasts more than a week;
• if there is pain, blood in the stool, or alternating constipation with diarrhea;
• if there is weight loss or persistent lack of appetite.

Most often, constipation is related not to a lack of fiber, but to a deficiency of water, magnesium, and fats necessary for the normal movement of contents through the intestines.

Restoring hydration and electrolyte balance usually normalizes bowel movements naturally.