6 rules that will help you get rid of constipation

Added:2024-04-03

Statistics show that approximately 14% of Poles suffer from constipation. The causes of this ailment have various causes. However, regardless of whether they occur sporadically or chronically, they should not be underestimated and the source of the problem must be located to avoid serious consequences, which may be colorectal cancer.

What is constipation?

Constipation is defined as difficult or less than normal bowel movements (less than 3 times per week), which is often associated with difficulty in passing stools. With constipation, the stool may be hard and dry, making it painful or unpleasant to pass. Normally, 12 to 24 hours pass from eating a meal to excreting its remains. It is estimated that in people with constipation, the amount of retained fecal remains may reach up to 15 kg. It is worth knowing that stool consists of approximately 70% of water, so its deficiency may contribute to difficulties with defecation. Although constipation usually affects adults, it can also occur in children. Defecation associated with pain then causes a mental block, which is another problem to solve in children.

Causes of constipation

There are many potential causes of constipation, both physiological and psychological. Many of them indicate lifestyle and eating habits. The most common include:
  • a diet low in fiber : water-insoluble fiber contained in products such as whole grains, nuts, seeds, vegetable and fruit peels, passes through the digestive tract undigested. Thanks to this, it adds volume to the stool, accelerates the movement of food through the intestines, supports the regularity of bowel movements and prevents constipation;
  • insufficient fluids : stool is mostly made up of water, consuming little fluid can make the stool harder and more difficult to pass;
  • lack of physical activity : the intestines like movement; bacteria that settle in the intestinal villi work better with regular physical activity, contributing to proper intestinal peristalsis;
  • stress and tension : stress can affect the functioning of the digestive tract, causing diarrhea or constipation;
  • taking medications : some medications, such as opioids, antidepressants and antihistamines, may cause constipation as a side effect;
  • anatomical abnormalities such as rectal diverticulum, rectal prolapse or pelvic floor depression;
  • diseases : colon cancer, tumor of adjacent organs that presses on the intestine, narrowing it.

Intestinal microbiome and constipation

Bacteria in the intestines of a healthy person who does not have any unpleasant symptoms live in symbiosis with each other, creating balance. If constipation occurs, it means that homeostasis has been disturbed. Bifidobacteria are some of the most important beneficial bacteria present in the gut, especially in children. These bacteria are known to produce lactic acid, which helps maintain the intestinal pH at an appropriate level, preventing the growth of pathogens . Lactobacillus are another group of beneficial bacteria that are important for digestive health. They produce, among others: substances with antibacterial properties that help maintain the balance of intestinal microflora. A deficiency of these bacteria may be associated with digestive disorders, including constipation. Additionally, excessive activity of putrefactive bacteria that break down nutrients in the digestive tract, creating gases and toxins, may contribute to flatulence, discomfort and problems with defecation. The balance of intestinal microflora is ensured by the Narine strain, which is exceptionally strong and effective in regulating intestinal function and supporting its regeneration.

The importance of intestinal microflora in constipation

Intestinal microflora plays a key role in the fermentation of dietary fiber, which is not digested in the upper gastrointestinal tract. This process leads to the formation of short-chain fatty acids and gases, which in turn stimulates intestinal peristalsis and facilitates defecation. Additionally, some bacteria present in the intestinal microflora can produce chemicals such as neurotransmitters and hormones that affect the functioning of the digestive system, including intestinal peristalsis. Dysbiosis, i.e. an imbalance in the intestinal microflora, may lead to disturbances in the production of these substances and contribute to problems with defecation. It is worth remembering that healthy intestinal microflora acts as a barrier, preventing excessive multiplication of pathogenic bacteria that can lead to intestinal infections and inflammations, contributing to disorders in the functioning of the digestive tract, including constipation.

How to deal with constipation?

If you want to eliminate constipation, it is worth starting by changing your eating habits - appropriate products, but also the way you eat (portion size, regularity of meals) are important. Increasing the amount of water intake should be done gradually so that the kidneys get used to the new situation. Below we present 6 rules that will help you get rid of constipation.

  1. Consume more fiber in your diet
  • vegetables : Spinach, Brussels sprouts, broccoli, carrots, cauliflower and other leafy and root vegetables;
  • fruits : Apples, pears, blueberries, strawberries, raspberries, oranges and other fiber-rich fruits.
  • whole grain cereal products : whole grain bread, pasta, brown rice, oatmeal, buckwheat and other cereal products.
  • seeds and nuts : linseeds, chia seeds, walnuts, almonds, peanuts and other seeds and nuts.
  1. Consume more water

Drinking enough fluids, mainly water, is key to preventing constipation. Be sure to drink at least 8 glasses of water a day and avoid excessive amounts of caffeine and high-sugar drinks, which can lead to dehydration.

  1. Limit processed and high-fat products

Processed products, fast food and foods high in saturated fats can slow down the intestines and contribute to constipation. Try to limit your consumption of these products and instead choose healthy sources of protein, such as chicken, fish, tofu or eggs.

  1. Eat regular meals at fixed times

Eating meals regularly at fixed times helps regulate the functioning of the digestive tract and stimulate intestinal peristalsis. Try to eat three main meals a day with healthy snacks in between to keep your energy levels balanced and your gut functioning properly.

  1. Include probiotics in your diet:

Probiotics, or good bacteria, can support healthy intestinal microflora and improve digestion. In addition to products such as natural yogurt, kefir or pickles, it is also worth including probiotic supplementation ( see treatment below ).

  1. Avoid alcoholic drinks and caffeine

Alcoholic beverages and caffeine can have a dehydrating effect and lead to an increased risk of constipation. Limit your consumption of these drinks or replace them with healthier alternatives such as green tea or freshly squeezed fruit juices.

What for constipation?

Probiotic treatment for constipation :

Narum Plus 4 packs

Narum Fast 4 packs

Dosage in adults:

In the morning, 2-4 capsules of Narum Fast

In the evening, 2-4 capsules of Narum Plus

Children over 3 years of age:

In the morning, 1-2 capsules of Narum Fast

In the evening, 1-2 capsules of Narum Plus

Capsules should be taken 15-20 minutes before meals with ½ cup of room temperature drink.

Attention! When taking the products, you should monitor your well-being and adjust the dose to your individual needs.

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The proposal for taking the preparations presented in the article is not a therapeutic treatment, but only information on the possibilities of their use. The amount and duration of supplementation should be individually adjusted based on your own observation and well-being.


Sources:

Chronic constipation - an underestimated clinical problem, Jarosław Daniluk, 2018.

Treatment of functional constipation in children and adolescents, Mieczysława Czerwionka-Szaflarska, Bartosz Romańczuk, 2008.

Metabolic factors as a cause of constipation, Paulina Gulbicka , Marian Grzymisławski , 2017.

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The content presented is for informational purposes and does not replace medical treatment. They may be used by users solely at their own risk. We recommend consulting a doctor.