Constipation is a common problem that affects people of all ages around the world. It is characterized by difficulty passing stool regularly and can cause discomfort and worry. It is a common disorder, which mainly affects women, according to a study published in the Clinical Journal of Family Medicine carried out on 473 patients. The research concludes that 32% of patients who attend a primary care consultation for any reason report the presence of symptoms with moderate or strong intensity, from a decrease in the frequency of the number of bowel movements to an increase in the consistency of the stools or the sensation of incomplete evacuation. These symptoms occur with greater intensity in people who take drugs for diseases of the digestive system.
Constipation is considered when “a bowel movement occurs every four or five days along with symptoms of discomfort and bloating,” explains dietitian-nutritionist Isabel Delgado, from the blog Nutrición con Xabe. This means that “they are considered normal frequencies, as long as they are not accompanied by discomfort, from one to three a day to one every three days.” For its part, the Spanish Foundation of the Digestive System (FEAD) adds symptoms such as “hard, small and drier stools” to the definition of constipation. This organization also remembers that “for the person who suffers from it, constipation means a decrease in the number of times stool is evacuated, making it difficult to expel and having a smaller quantity or volume.” These symptoms are accompanied by “a greater defecatory effort,” adds the FEAD.
This organization places the prevalence of constipation in Spain at between 12-20% and remembers that it is common in people “with a sedentary life and a diet low in fluids and fiber.” For sports nutritionist and nutritional coach Luisa Castillo, “constipation can have multiple causes and it is important to understand them to be able to properly address the problem.” A low-fiber diet, low fluid intake, physical inactivity, use of medications such as opioids and some antidepressants, as well as some medical disorders such as irritable bowel syndrome, diabetes, and neurological diseases, may increase the risk. .
Castillo remembers that another cause that favors constipation is “ignoring the urge to evacuate, which slows down intestinal transit” and remembers that having regular times for meals and evacuations can be of great help when it comes to guaranteeing good intestinal health. . For its part, the FEAD recommends finding a good position to defecate: “sitting on the toilet bowl, squatting, with raised feet to bring the knees closer to the belly. You have to take your time and also the bathroom must be a private, clean, comfortable and warm place.”
The FEAD also insists that the consumption of laxatives, although they can be helpful at specific times, should not become a habit and much less be done without medical supervision, since “it can lead to dependency and worsen constipation in the long term.” ”. Another risk associated with regular use of laxatives is an increased chance of developing dementia. According to a study published in Neurology, the medical journal of the American Academy of Neurology, the habitual use of laxatives can cause a change in the gut microbiome that can affect its signaling to the brain and, therefore, increase by 50 % the risk of dementia.
Although it is usually annoying and affects the quality of life of those who suffer from it, chronic constipation does not usually cause serious health problems. This is stated by the FEAD, which reminds that “constipated people are not at greater risk of suffering from colon cancer” and points out that the most common discomforts are hemorrhoids and fissures that, “although annoying, are not life-threatening.” However, this organization recommends going to the doctor if constipation appears suddenly and lasts for a few weeks.
Since diet is crucial to prevent it and improve its symptoms, Castillo recommends always prioritizing homemade preparations as much as possible and avoiding eating out often. Likewise, in the same way that a high fiber consumption is decisive when it comes to improving intestinal transit, certain foods can be astringent and worsen symptoms. In this sense, Castillo points out that “constipation can often be a short-term problem, but it can also become chronic if not addressed properly.” Therefore, in addition to including a good amount of whole foods, fruits and vegetables in the diet, all of which are rich in fiber, it is advisable to avoid the consumption of the most astringent foods. They are the following:
