Constipation is a common digestive issue, with almost everyone experiencing it at some point. For some, it becomes a persistent problem that affects their quality of life.

Causes of Constipation

Constipation can arise from various factors, including:

1. Dietary factors: Inadequate food intake, particularly a lack of dietary fiber, which fails to stimulate intestinal movement. Inadequate water intake leading to slow passage of stools, excessive water absorption, and hardened stools. Irregular meals and excessive consumption of spicy, irritating foods. Imbalanced diet, especially with vitamin deficiencies, can prolong the passage of food through the gastrointestinal tract.

2. Lifestyle habits: Lack of exercise leading to slow intestinal movement, prolonged transit time of intestinal contents, and stool hardening. Poor bowel habits, inability to defecate on time, or conscious suppression of defecation, which can weaken the defecation reflex. Divided attention during defecation, such as reading, using a phone, etc., can also interfere with the defecation process.

3. Psychological factors: High mental stress, emotional tension, anxiety, and depression can inhibit intestinal function, leading to constipation.

4. Disease factors: Various conditions such as anal fissures, mixed hemorrhoids, gastrointestinal dysmotility, cardiovascular diseases, etc., may trigger constipation. Long-term use of laxatives, enemas, etc., may also lead to intestinal paralysis and constipation.

Symptoms of Constipation

1. Difficulty in defecation: This is the most direct manifestation of constipation, with patients feeling strained during defecation, requiring abdominal exertion, and prolonged defecation, possibly exceeding 30 minutes.

2. Reduced defecation frequency: Normally, adults should defecate at least once a day or every two days, while constipated individuals show a significant decrease in defecation frequency, possibly less than three times a week, or even once every two weeks or longer in severe cases.

3. Hardened stools: Prolonged retention of stools in the intestines leads to excessive water absorption, resulting in dry, hard stools with visible cracks and even forming dry, hard balls.

4. Abdominal discomfort: Constipation may cause abdominal distention, pain, or a sense of pressure, particularly more noticeable after meals or prolonged periods without defecation.

5. Nausea and vomiting: In cases of organic constipation or severe constipation, symptoms of nausea and vomiting may occur, possibly related to intestinal obstruction.

6. Bad breath and loss of appetite: Constipation can cause oral odor and reduced appetite due to the reabsorption of toxins accumulated in the intestines affecting digestive system function.

7. Lower abdominal, rectal, or anal discomfort: Some patients may feel discomfort in the lower abdomen or experience a sense of swelling or pain in the rectum or anus, possibly accompanied by pain during defecation.

8. Rectal bleeding or anal fissures: Severe constipation can lead to rectal or anal mucosal damage due to hardened stools, resulting in rectal bleeding, which may be bright red or dark red, possibly accompanied by anal fissures.

9. Skin problems: Prolonged constipation can also lead to skin problems such as dull complexion, increased acne, or freckles, as the accumulation of toxins in the body affects skin health.

10. Psychological effects: Long-term constipation may affect the patient's mood, leading to anxiety, depression, and other emotional issues, which in turn may worsen the constipation condition.

If the above symptoms persist or significantly affect quality of life, prompt medical attention is advised to rule out other potential diseases and obtain appropriate treatment advice.

Treatment for Long-term Constipation

1. Lifestyle and dietary adjustments

Increase fiber intake: Consume more fiber-rich foods such as whole grains, vegetables, fruits, and legumes. Fiber helps increase stool volume, making it easier to pass through the intestines.

Maintain adequate hydration: Drink enough water daily to help soften stools.

Regularize defecation: Establish a regular defecation habit, aiming to visit the toilet at a fixed time every day and trying not to ignore the urge to defecate.

Increase physical activity: Moderate exercise can promote intestinal motility, aiding in relieving constipation.

2. Pharmacological treatment

Mild laxatives: Such as lactulose, polyethylene glycol, etc., can soften stools or increase stool volume, aiding in defecation.

Stimulant laxatives: Such as bisacodyl, senna, etc., stimulate intestinal peristalsis, but should not be used long-term to prevent dependence.

Lubricant laxatives: Such as liquid paraffin, can help stool passage through the intestines.

3. Other treatment methods

Probiotics: Certain probiotic supplements may help improve gut health and promote normal defecation.

Biofeedback therapy: For constipation caused by pelvic floor dysfunction, biofeedback therapy can help patients relearn proper defecation techniques.

Surgery: For severe constipation unresponsive to other treatments, surgical intervention such as colectomy may be necessary.

4. Medical consultation

Medical examination: If constipation does not improve over the long term or is accompanied by other symptoms (such as weight loss, bloody stools, etc.), early medical consultation is recommended. A doctor may conduct a colonoscopy or other diagnostics to rule out other potential diseases.

Personalized treatment plan: Doctors can devise personalized treatment plans based on specific circumstances.

Long-term constipation may result from a combination of factors, and comprehensive treatment methods are generally more effective. It is advisable to undergo treatment and adjustments under the guidance of a doctor.

Five Steps to Smooth Bowel Movement

1. Fiber-rich diet: Consume at least 5 servings of vegetables and fruits daily, and whole grains and legumes are also beneficial. Dietary fiber acts as a "cleaner" for the intestines, helping to clear intestinal waste.

2. Hydrate the intestines: Maintain adequate fluid intake, with a recommended daily water intake of about 2-3 liters for adults to soften stools for easy passage.

3. Get moving for vibrant intestines: Engage in at least 150 minutes per week of moderate-intensity exercise such as brisk walking, yoga, or swimming to accelerate intestinal motility.

4. Regular and regulated defecation habits: Visit the toilet at a fixed time daily, even if there's no urge, to help establish a regular intestinal biological clock.

5. Maintain a calm mindset, bid farewell to stress: Practice meditation, deep breathing, or simple relaxation techniques to keep a cheerful mood, which can also benefit intestinal health.

While constipation is common, it can generally be effectively prevented and relieved through proper diet, adequate fluid intake, moderate exercise, and regular defecation habits. Understanding the causes and symptoms of constipation, and taking timely measures, can help you avoid the distress of constipation and improve your quality of life.