When it comes to the topic of Constipation, we all know the feeling and it sucks. Everyone has suffered
from constipation at least once in our lifetime. Constipation is not a disease, but a series of symptoms
that can be caused by poor diet, lack of exercise, side effects of a medication, stress, unknown and
significant changes in your life. People can suffer from constipation from childhood and throughout their
The most important thing is to know whether you are really suffering from constipation or if it is some
other more serious health condition. Each body works according to its own schedule and If you are
aware of your body's schedule, you can determine if you are suffering from the symptoms of
constipation. But before we start let’s define what is constipation.
What is constipation?
Constipation occurs when the colon absorb too much water or the muscle contractions which cause
bowel movements are slow and sluggish. At these times, it makes going to bathroom painfully and less
frequent. During constipation, the stool becomes hard and dry, making it difficult to pass. Everyone’s
body has its own excretion schedule based on dietary and lifestyle habits, but if you go for three days or
more without a bowel movement, you are most likely constipated.
In most cases of constipation, people use laxatives to overcome constipation, but there are several
symptoms that can accompany constipation that will warrant you to take precautionary measures.
Causes of constipation
There are many causes of constipation, many have to do with diet. A complete diet of processed foods
and low fiber is a recipe for constipation problems. The following are the most common causes of
● Lack of fluid – dehydration can cause constipation
● Lack of exercise – more common among the elderly and the disabled
● Lack of fiber in the diet – Eat more fruits, vegetables, and high fiber foods.
● Medication – Constipation is often a side effect of medication
● Dairy products – Milk and cheese often cause constipation in people
● Illnesses – Some diseases and illnesses can cause constipation, especially illness such as strokes
that can cause dysfunction in certain parts of your body.
● Ignore the urge – Constipation is often caused by the fact that the urge to defecate by the body
is often ignored.
● Irregular eating habits – Constipation can be avoided by eating regular meals at about the same
time each day
● Fatigue – Lack of rest can often cause constipation
● Stress – nervousness, tension and worry often cause constipation
Symptoms that accompany constipation
Before constipation becomes very serious, the body gives enough symptoms (i.e, there are many
accompanying symptoms). With rapid treatment, the chronic stage of constipation can be avoided.
● Reduces appetite
This is the most common symptom of constipation and the first symptom that the body gives. When the
body is not clear of the waste and toxins, one does not feel hungry and there is a significant reduction in
● Vomiting tendency and abdominal pain
If the bowel movement has not occurred for a considerable time, the body's waste causes harm to the
intestine. Because of this, you feel like throwing up and you can throw up, but vomiting does not mean
that the toxins are eliminated from the body. Along with vomiting tendency, severe to mild abdominal
pain may also be accompanied. The abdomen can also swell due to accumulated waste and toxins.
● Lethargic feeling
One of the symptoms of constipation always feels lethargic and has no drive to do a job. Since the body
is not clear of toxins one does feel lethargic or inactive, which can also be accompanied with pain in the
hand and legs having a drowsy feelings.
● Hard and painful bowel movement
During constipation, bowel movement is very hard and dry. We feel the pain passing the bowel and the
time taken for the process is very long. In severe cases, blood may appear in the stool.
Fruits that relieves constipation
Natural relief can be achieved by eating fruits and nuts that promote healthy, regular bowel
movements. In addition, foods for constipation relief also have a number of superlatives health benefits.
● Red apples
Consuming a single apple every day can help relieve constipation problems. Apples contain natural
phytochemicals that are also considered a natural remedy and a preventive measure against certain
types of cancer, including colon cancer. The whole apple should be eaten, the skin and everything,
because the rich red skin contains the most phytochemicals. Of course, apples also contain insoluble
fiber, which allows you to have a well-regulated digestive tract.
Blueberries are another fruit rich in phytochemical content, making them an excellent defense against
cancer. A single cup of fresh blueberries will provide 3.6 grams of fiber to help prevent constipation and
their low salt content will keep you less fluid. After all, blueberries also have immunostimulatory
properties, which makes them good for overall health.
Prunes are actually dried plums that can be eaten whole or in juice. If you consume 100 grams of
prunes, you get 7 grams of fiber. Even prunes like blueberries have a very low sodium content: only 2
grams of sodium are supplied in a 100-gram serving of prunes. In addition, prunes are very rich in
vitamin K, which facilitates the digestive process and reduces the risk of waste accumulation.
Unsalted almonds contain 11 grams of fiber per 100 gram serving. These nuts also have a low sodium
content and once consumed, help the body in moving bowel through the digestive tract. Almonds also
contain manganese, which helps your body to naturally process amino acids and produce the enzymes
needed for good digestion. Manganese in almonds also promotes fat breakdown.
Treatments for constipation
Most treatments involve diet and lifestyle change. Add 2-4 extra glasses of water a day as well as
drinking warm liquid in the morning to help with the removal. To really get good hydration you can
definitely also try drinking hydrogen rich water. There are many health benefits including better bowel
movements from drinking hydrogen rich water
Eating fruits and vegetables combined with a high-fiber diet lower your chances of constipation. Doctors
may recommend a softener or a laxative in some cases, but they should only be taken as recommended
as they can weaken intestinal muscles and have side effects.
If constipation lasts more than two weeks with no reprieve, blood in the stool, or severe pain during a
bowel movement a doctor should be consulted immediately. Constipation is really a condition that we
can all prevent with healthy lifestyle habits. By eating fibrous foods, drinking enough water, regular
exercise you can really reduce your chances of constipation.