The condition of having hard or difficult-to-pass stools is primarily known as constipation. It is a very common health problem. Many people occasionally experience very hard stools, and they often need to strain during bowel movements. Besides, after constipation, it may feel like the stomach hasn't cleared properly.

When there is constipation, stools become hard, which can cause discomfort during bowel movements. In some cases, individuals may even go without a bowel movement for three to four days. All of these are common symptoms of constipation. Prolonged constipation can lead to conditions such as piles, anal fissures, or diverticular diseases. If constipation occurs, following some simple rules without the need for medication can help alleviate this problem at home.

What are the symptoms of constipation?

Generally, if there are fewer than three bowel movements per week, it is considered constipation. In addition, common symptoms of constipation may include:

• Dry, hard stools
• Larger than usual stool size
• Difficulty passing stools
• Feeling that the bowels are not completely empty
• Abdominal pain, bloating, or a sensation of fullness

Why does constipation occur?

Constipation can occur due to various reasons. Among them, the six most common and significant factors are:
Not consuming enough fiber or roughage in the diet: Fiber is essential for a healthy bowel movement. The place where stool is formed and stored in our digestive system works somewhat like a sponge. Drinking enough water along with a fiber-rich diet helps retain water in the stool, making it soft and bulky, easily passing through the intestines. However, if the diet lacks sufficient fiber, stools can become hard, leading to constipation.

1. Not drinking enough water: Water, when combined with dietary fiber, softens and bulks up the stool. Thus, adequate water intake helps maintain easy bowel movements. If you don't drink enough water, constipation can occur.

2. Lack of physical activity and physical exertion: Regular exercise and physical activity promote the natural movement of the bowels within our digestive system. This makes it easier for stools to pass. A lack of regular physical activity can lead to constipation.

3. Holding back bowel movements: When stools are hard, some people may avoid going to the toilet because passing stools can be painful. However, holding back bowel movements can cause stools to accumulate in the intestines over time, making constipation worse.

4. Mental stress, anxiety, or depression: Psychological factors can affect the normal rhythm of the digestive system, leading to constipation. Sometimes, stress, anxiety, or sadness can disrupt the natural functioning of the body, resulting in constipation.

5. Side effects of medications: Certain medications can lead to constipation as a side effect. These may include tramadol or opioid-based pain relievers, ibuprofen, iron tablets, calcium supplements, and some medications used in chemotherapy.

Understanding how these factors can contribute to constipation is essential. By addressing these issues, it is often possible to alleviate the problem without the need for medication.

How to Relieve Constipation?

Constipation can easily be relieved by addressing the causes that can lead to it. Below are some home remedies on how to treat constipation.

1. Increase Fiber Intake in Your Diet:

You should consume foods that are rich in fiber or roughage in adequate amounts. It is advisable to consume foods like green leafy vegetables, fruits, lentils, whole grains, and brown rice, which are high in dietary fiber. For relief from constipation, it is recommended to consume about 30 grams of fiber daily.

How to Increase Fiber in Your Daily Diet?

Learn our simple 5 tips:

1. You can use brown rice or whole wheat flour in your diet, which are high in fiber.

2. Keep lentils in your daily meals. Lentils contain a good amount of fiber.

3. Include different types of vegetables in your daily meals, or at least keep one type of vegetable if possible.

4. Consume fruits and vegetables, including the peel, as it contains a high amount of fiber. Foods like tomatoes, apples, and potatoes can be eaten with the peel, but be sure to wash them thoroughly before consumption.

5. Consuming whole fruits or vegetables, rather than juices or purees, provides more fiber.

However, it is not advisable to suddenly increase the amount of fiber in your diet, as it can lead to gas-related issues and discomfort. It is better to gradually increase fiber intake. If you had only one fruit yesterday, then decide to have two today. You can also have some almonds with it. If you do not want to eat cooked vegetables, you can start having salads with tomatoes, cucumbers, and carrots with your rice.

Medication for Relieving Constipation: Isabgol Husk

Isabgol husk can be consumed if you are already experiencing constipation. Isabgol husk is an excellent home remedy for constipation. It is rich in dietary fiber and helps soften the stool by absorbing water, providing relief from constipation. Typically, it is advised to consume Isabgol husk twice daily. However, there are specific guidelines for its use, which many people may not be aware of. For more details on consuming Isabgol husk for relieving constipation, you can refer to our related article. When consuming Isabgol husk, remember to drink at least two liters of water daily.

2. Consume At Least Two Liters of Water Daily:

Drinking water helps in softening the stool and is beneficial for relieving constipation. In addition to increasing your fiber intake, you should also increase your water consumption. If you don't drink enough water with a high-fiber diet, it can lead to blockage in the intestines. In such a situation, you may need to visit the hospital. To avoid this, it is essential to drink at least two liters of water daily.

3. Engage in Regular Physical Activity or Exercise:

Regular physical activity or light exercise can be helpful in maintaining a healthy digestive system, which can aid in preventing constipation. Spending some time exercising every day is advisable. If you are between the ages of 19 and 64, it is recommended to engage in moderate-intensity exercise for at least 150 minutes per week. This can include activities like brisk walking or cycling. If you wish to engage in more strenuous exercises, activities like running, playing football, doing aerobics, etc., can be chosen. For intense exercise, it is recommended to aim for at least 75 minutes of vigorous exercise per week. However, even light exercises like walking, light stretching, and yoga can be effective in maintaining bowel regularity. Walking for at least 15-20 minutes daily can be beneficial. Start gradually and increase the duration over time. This can help reduce constipation.

4. Avoid Straining During Bowel Movements:

Straining during bowel movements can lead to severe constipation. This can result in various health issues, including hemorrhoids and anal fissures. Therefore, it is essential not to strain during bowel movements. The best way to relieve constipation is to use a squat or low commode. So, if possible, you can use a low commode. When using a high commode, you can place a small stool under your feet to raise your knees, making it easier to have a bowel movement. This can help prevent constipation.

5. Focus on Improving Mental Health:

Engaging in calming activities can help improve your mental health. These activities can include going for a walk, listening to music, meditating, or spending time with loved ones. If you suffer from depression or anxiety, it is essential to seek treatment for these conditions. Improving your mental health can, in turn, help alleviate constipation.

6. Be Aware of Medication Side Effects:

Be mindful of potential side effects of medications when treating constipation. If you start a new medication and notice an increase in constipation, inform your doctor. They may adjust your medication or add another one to help with constipation relief.

When should you seek a doctor's advice for constipation?

Take the following 9 situations as reasons to consult a doctor without delay:

1. When home remedies fail to relieve constipation.
2. If you have been experiencing regular constipation for an extended period or have severe abdominal discomfort.
3. When diarrhea starts after prolonged constipation.
4. When you notice blood in your stool or have dark, tarry stools.
5. If there is pain in your abdomen along with constipation.
6. When constipation is accompanied by abdominal pain or fever.
7. If you feel consistently fatigued.
8. If you have lost a significant amount of weight without any apparent cause or have become dehydrated.
9. When constipation persists for an extended period.

What problems can arise from long-term constipation?

Prolonged constipation can lead to 'fecal impaction,' which means that stool accumulates and becomes stuck in your rectum. One of the main symptoms of fecal impaction is diarrhea after an extended period of constipation.

In such cases, the following four methods are typically recommended for treatment:

1. Laxatives: Doctors often recommend the use of strong laxatives or stool softeners as per their advice.
2. Suppositories: Medications in suppository form are administered through the rectum to soften the stool and ease its passage.
3. Mini Enemas: Liquid medications are introduced into the rectum to facilitate bowel movements.
4. In some cases, manual disimpaction is performed directly or with the help of medical equipment to remove impacted stool from the rectum.

Please note that it's essential to consult a healthcare professional for proper diagnosis and treatment of any medical condition, including constipation.