Title: Beyond the Discomfort: Unraveling the Complexities of Constipation
Constipation is a common and disruptive ailment that affects individuals from childhood to old age. While often a temporary issue resolved with simple adjustments, for some it becomes a persistent and recurring problem. This condition arises when bowel movements slow down or stool becomes hard and dry, typically resulting from poor diet, lack of fiber, dehydration, reduced physical activity, and even psychological stress. According to specialists, in 80-90% of cases, constipation does not require a doctor’s visit and can be managed through lifestyle changes and simple recommendations.
From Sedentary Lifestyles to Stress
Constipation usually appears when the natural movement of the intestines slows, causing waste to remain in the colon for too long. This delay results in hardened stool and difficulty passing it. Dr. Mohammadreza Kaviany, a gastroenterology specialist, states, “The most common cause of constipation is insufficient intake of fiber and fluids. When food lacks adequate fiber, stool volume decreases, and the intestines lose the necessary stimulation for regular movement.”
Dr. Kaviany adds, “Another significant factor is physical inactivity. Desk-bound jobs, long working hours, and reduced physical activity put the intestines in a passive state. Our digestive system thrives on movement; the less active the body, the lazier the intestines become.”
He continues, “Many underestimate the role of psychological factors in this condition, but the reality is that stress, anxiety, and even depression can slow bowel movements. Certain medications are also constipating, including some antidepressants, strong painkillers, iron supplements, and certain blood pressure drugs.”
Preventive Measures: A Proactive Approach
Preventing constipation is akin to caring for a sensitive plant; it requires neither complex actions nor intricate medical knowledge. Dr. Kaviany emphasizes, “The simplest and most effective way to prevent constipation is through dietary correction. Adults need 25 to 30 grams of fiber daily, but most people consume less than half that amount.”
Consuming fresh vegetables, fruits with edible skins, whole grains, legumes, and nuts can easily compensate for fiber deficiency. Drinking sufficient water is an essential complement to this process. When the body is dehydrated, the intestines are forced to over-absorb water from the stool, hardening it in the process.
Daily physical activity, even a simple half-hour walk, is one of the most effective ways to regulate bowel rhythm. The human intestine loves rhythm; just as the heart works with a regular beat, the intestines function better with regular eating patterns, adequate sleep, and daily movement.
Kaviany highlights an important point: “One often overlooked aspect is heeding the urge to defecate. Some people suppress this sensation when at work or outside the home. Over time, this disrupts the neural signals between the gut and brain, worsening constipation. Therefore, whenever we feel the urge, we should act on it.”
The Cycle of Recurrence
The recurrence of constipation isn’t always due to a lack of fiber or dehydration; sometimes, deeper reasons are at play. Dr. Kaviany explains, “Some individuals have functional bowel disorders like Irritable Bowel Syndrome (IBS). These people may experience alternating diarrhea and constipation, with their condition being recurrent.”
Slow bowel transit is another issue some are born with or develop with age. In this case, the process of moving stool through the intestines is chronically slow, and without lifestyle modification or medical treatment, constipation returns.
Structural problems like anal fissures and hemorrhoids can also cause individuals to fear painful defecation and unconsciously delay it. This fear entraps the bowel in a vicious cycle of constipation.
Long-term use of laxatives can also make constipation persistent. The body becomes accustomed to these drugs, and the intestines cease to function properly without them. Some people chronically drink too little water or have irregular diets, and the intestine responds to this disorder by creating persistent constipation.
Furthermore, long-term constipation can lead to the absorption of toxins in the body and increase the risk of chronic diseases, including intestinal issues such as colon cancer. For this reason, it should not be neglected, and early diagnosis and treatment are essential. Doctors stress that if constipation is chronic or accompanied by pain and bleeding, a visit to a gastroenterology specialist is necessary to investigate and address the precise cause.