In this article we will explore the signs and symptoms of constipation, and share some simple tips to relieve constipation if you are struggling.
Your gut is your friend. It is one of the largest organs for waste elimination in your body. A healthy gut is vital to both mental and physical health. Thus you should want to keep it moving as well as possible. With that said, constipation is a part of life. It is something that everyone has experienced at one point or another.
Many of us have been taught that going to “the loo” can vary from once every day to every 3 days. While I understand the unique differences between each person, 3 days is way too long for a bowel movement in my opinion. In this article I will share with you signs of a constipated bowel and simple ways to improve your pooping experience.
So what are the signs that you are constipated?
Needing to strain. While not an absolute indicator, a constant need to push hard for prolonged periods of time can indicate hard, packed stools. These stools may often be associated with haemorrhoids or rectal fissures, which are both unpleasant conditions. I say that it is not an absolute indicator because dehydration or purposeful “holding it in” can both cause hard stools and straining. The key is in observing the pattern. If you are constantly straining during each BM, there is your answer as to whether or not you are constipated.
Stool consistency. Classification of stools can be found in the Bristol Stool Chart. Ideally, you want to have sizable, well-formed stools that pass easily and mostly in one piece. “Ropes” are the best. Pebbles, watery stool, and ribbons all indicate that there is something sub-optimal with your bowel. Another test is the number of toilet papers you use to wipe clean. If you consistently need to use more than 4 pieces due to sticky or tarry residue, then there is a chance that the stool is not well formed, possibly due to constipation.
Stool timing. This is tricky, but my general guideline is to shoot for once daily (on average). Think about it, your body takes in 2-3 meals a day. As that food traverses your colon, the nutrients are extracted and waste material is excreted (in bile mostly). You do not want your bowels, and by association, your body to be filled with waste for a prolonged period of time. Don’t worry, your body is not so fragile that it cannot tolerate any amount of waste. However, lifestyle factors that contribute to chronic slow bowels may give rise to other health conditions as a person ages.
So what’s next? Let’s cut to the chase and discuss some tips to address the issue of constipation.
Number one: Do not always presume. Go to a doctor.
A good family doctor is the foundation of a person’s health (in addition to that person themselves). Some indications to see a doctor are as follows. They are by no means complete.
- Something feels off: You know your body the best, so do not discount the signal that something is seriously abnormal, whatever your symptoms may be.
- Blood or Mucus in the stool: One possible exception is if you KNOW for a fact that your EXTERNAL haemorrhoid bleeds, and the blood is only on the toilet paper. Mucus or large amounts of bleeding is almost never normal, so go see a doctor.
- Black sticky stool: Black sticky stool is almost always a sign of esophageal, stomach or intestinal bleeding. Rarer causes include iron supplementation or recent Pepto-Bismo use, which will make the stools black.
- Ribbon stool: Stools that are consistently or progressively narrow and “pencil” or “ribbon” shaped should be taken seriously. As people age the risk of it being a sign of obstruction and/or colon cancer increases.
- Not passing gas/stool for a prolonged period of time: The time frame is not as important here as how you feel. If at any time you have significant nausea or vomiting, you should present to the nearest ER near you. The main concern here is possible intestinal obstruction. People especially at risk are those who have had previous abdominal surgeries.
- Extreme abdominal pain: This one is self-explanatory. Do not ignore pain. The list of serious causes is long, so do not simply chalk the pain down to constipation.
At the doctor’s, share your symptom quality, duration, and associated symptoms. Be open with your physician, and always try to share as much about your symptoms as possible.
Number two: Hydrate yourself.
Remember what I said about lack of hydration causing hard stools? Your colon’s job is to suck the water from the stool into your body. Essentially, the more dehydrated your body is, the more water your colon will take from the stool. I will not tell you how much to drink, but know that your stool consistency, urine amount/color and lip moisture are all indicators of your hydration status. The more you exercise, pee, breathe, or lose fluid, the more you need to drink.
Number three: Move.
Our bodies are designed to be active. The easiest way to be active is to walk more. Exercises are great at any age, provided they are done safely and steadily. For most young people, the general recommendation is 30+ minutes of aerobic activity five times per week. I am not a fan of this, as I believe consistency is the key.
Being active doesn’t just mean going to the gym or going for a run. In fact many activities count as exercise, including walking, gardening, climbing, biking, building, and yoga. The list goes on, but you see my point. Anything that causes your body to move and adapt is exercise. Here are my recommendations regarding exercise:
- Anything is better than sitting in front of a TV/laptop all day.
- Outdoors is better. Being around nature is better.
- Individual exercise is will lead to mastery and longevity, but do not discount group activity. We are social creatures after all.
- WALK, and walk some more.
- Do not ignore stretching and yin yoga.
- Cardio is diverse.
- Do not be afraid of sweating.
For a physician curated resource on exercise, check out ExRxMed.com.
Number four: Eliminate refined and processed foods.
I will not say whether or not processed foods themselves lead to constipation, but this is a general health tip everyone should follow. In society today, much of what we eat is produced not in fields, but labs and factories. That fact is itself frightening. If you look at the food our ancestors ate compared with the food nowadays, the difference is obvious.
If you have not seen it yet, I strongly recommend the movie FOOD INC. It is a documentary about the state of the American diet, and how profit drives modern food production at the cost of food quality and health.
The best diet is to eat REAL FOOD. Eat foods with fiber. Eat traditionally fermented foods. Eat foods with healthy pre-biotics to help develop a healthy gut microbiome.
Number Five: Invest in a toilet squat stool
Our ancestors did not use modern toilets. Whenever they needed to go, they went and squatted somewhere. It may sound primal and backwards, but let me tell you that it is not. It is well documented that squatting provides the optimal angle for the bowels to empty smoothly. Not only does it decrease the amount of straining, it also is a great way to relieve hemorrhoids, based on anecdotal results I have seen.
In Asian countries, squatter toilets are still in use in washrooms. In Western society, most washrooms only have seated toilets. This is the reason toilet stools were invented. They slide right under the toilet and provide a higher stepping point to allow a person to squat on a western toilet. The prototype of the toilet squat stool is the Squatty Potty (Amazon link here).
Regardless of which brand you use, I recommend investing in one. Here is what a standard model looks like:
Remember, your body is what you make it. Understanding one’s own body leads not only to fulfillment, but longevity and health. So keep striving to learn, apply, and thrive.
If interested, check out my other article: Habits for Happiness and Health.
Until next time.
Your friend,
-Tie
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