All Backed Up

Constipation is rampant in this country. I have people coming into my office every week that may have a bowel movement every couple days, every week or two, and several that have a bowel movement only once every month! The ironic thing is that many of these people do not report that they have constipation, because they are 'regular', meaning that they have a bowel movement at regular intervals (like every week). People that have infrequent bowel movements often have a host of health issues.

The gastrointestinal (GI) tract is basically a long tube that stretches from the mouth to the anus (click here to Learn More about the GI Tract). During the process of digestion, the foods we eat are broken down so that our body can extract (absorb) and utilize the nutrients stored within them. The flora (health-promoting bacteria) in our intestines also works on the fiber that is left over after digestion to help make many nutrients and keep our 'insides' healthy. Since the GI tract is basically a tube, when something goes in one end, something should come out of the other (assuming a person eats regularly); therefore, most people should ideally have 2-3 bowel movements daily, corresponding to 2-3 main meals daily. Obviously this depends on what you eat and drink.

Dehydration

Dehydration is the #1 reason people are constipated. Most people are walking around in a constant state of dehydration. We lose 1-2 quarts of water daily just from breathing and existing (through basal metabolism and evaporation); therefore, at a minimum we need to consume 1-2 quarts of water daily to make up for what we lose. In addition, many people consume liquids that are diuretics, which cause you to lose additional water. The most common diuretics are coffee (regular and decaf), soda/pop and anything containing caffeine. Furthermore, most people drink a lot of water at one time (say 16 oz. at one sitting) that cannot be adequately absorbed and utilized by the body, so they are not getting the water they need (and frequent trips to the bathroom soon after drinking).

All of this leads to a state of chronic dehydration which will cause constipation. If your stools are hard and small and/or if you have to strain to have a bowel movement, you are most likely constipated and need to drink less water (about 4 oz. or ~½ cup) more often (every 20-30 minutes) throughout the day. Keep in mind that, contrary to popular thinking, it can take 2-3 weeks to rehydrated your body after becoming dehydrated (without taking an IV).

Poor Nutrition

Fiber

The second leading cause of constipation is poor nutrition. Our intestines need fiber (both soluble and insoluble) to function optimally. Soluble fiber attracts water and turns to a gel during digestion. This slows digestion which improves the rate of nutrient absorption from the stomach and intestines. Soluble fiber is found in oat bran, barley, nuts, seeds, beans, lentils, peas and some fruits and vegetables. Insoluble fiber is found in foods such as wheat bran, vegetables, fruits and whole grains. Insoluble fiber appears to speed the passage of foods through the stomach and intestines and to add bulk to the stool.

Think of the intestines as a tube whose walls are made of muscle. When the tube is full of bulk (fiber) the muscles have something to work on, and they will push the bulk through the intestines. However, if there is no bulk (fiber) to work on, the muscles have nothing to work on and nothing happens - and you don't have a bowel movement. Therefore, you need to have plenty of fiber in your diet. The easiest way to increase the fiber in your diet is to increase the amounts of fresh and steamed vegetables, whole fruits and whole grain products.

Essential Fatty Acids

Essential fatty acids (EFAs) are deficient in many people' diets and a deficiency can lead to constipation, among other health conditions. There are two kinds of essential fatty acids, omega-3 and omega-6 essential fatty acids. Those that are constipated need to focus more on consuming more omega-3 essential fatty acids. These include eicosapentaenoic acid (EPA) and docosahexanoic acid (DHA) and are found most abundantly in fresh, deep-sea fatty fish, such as salmon, tuna, mackerel, halibut and sardines; omega-3 EFAs are also found to a lesser degree in flaxseed and flaxseed oil.

Lack of Exercise

The benefits of regular aerobic exercise are numerous. In addition to providing ongoing support for cardiovascular health, regular aerobic exercise can also help promote peristalsis (the rhythmic muscular contractions in the intestines) and decrease constipation. Walking and running seem to be the most beneficial.

Health Concerns Associated with Constipation

Constipation in and of itself can be troubling - it often leads to excessive gas, discomfort, bloating and a general feeling of ill-health. However, constipation can also promote several other health concerns. When the stool is not passed through the colon in a timely manner, the body will reabsorb many of the toxins found in the stool leading to a condition called 'autointoxification'. These reabsorbed toxins can lead to many symptoms, including decreased energy and fatigue, joint and muscle pain, headaches, other digestive problems (including acid reflux, irritable bowel syndrome and Crohn' disease), weight gain, decreased immunity, PMS and other hormone imbalances.

In addition, chronic constipation can lead to flora imbalance in the colon. As is discussed in the GI Tract: Learn More section, there are billions of 'friendly bacteria' that reside in the small and large intestine. These friendly bacteria will work on the fiber in our stool to produce several vitamins and other nutrients essential for long term health and immune function. Constipation can cause an imbalance in the flora, resulting in the overgrowth of potentially harmful bacteria and yeasts, resulting in gas, bloating and inflammation in the GI tract. Therefore, your overall health is very dependant on the proper functioning of the GI tract and eliminating constipation.

Getting Things Moving Again

As you can see, constipation can lead to many health problems over time and needs to be addressed as soon as possible. Acute constipation can result dramatic changes in our dietary or lifestyle habits, but should resolve once you return to your normal routine. Chronic constipation may be a sign of more serious imbalances. Learn more about What You Can Do to eliminate constipation and get things moving again along the natural path to optimal health.