Constipation: Tips on how to loosen constipation

Constipation is a very common intestinal problem among Brazilians and causes various daily discomforts. Therefore, it's important to understand the causes and know how to treat the problem, seeking greater well-being and quality of life.

However, for many, the subject remains taboo, making it difficult to seek knowledge that helps them deal with the situation correctly. As a result, there is a risk of complications , requiring more invasive treatments and worsening discomfort. Therefore, it's worth learning more about the subject.

With that in mind, we've prepared this guide to explain what constipation is, what causes it, and how to fix it. Read on to learn more!

What is constipation?

Constipation, also known as bowel obstruction, is a health condition characterized by difficulty in bowel movements. It's a continuous condition, indicating that the organ isn't functioning as it should . In practice, there's no precise definition of the ideal frequency for bowel movements.

However, a normal bowel movement is considered normal when a person manages to evacuate between 3 and 12 times per week. In other words, when the process occurs twice or less in a 7-day period, it becomes constipation. This can also occur when there is excessive straining to evacuate or the bowel movement is not very productive.

Excessive bowel movements are often linked to viral or bacterial infections and an unhealthy eating routine. The condition can also be a result of Irritable Bowel Syndrome. Therefore, if you notice that your bowel routine isn't working properly, it's essential to seek medical attention .

What are the symptoms?

An important point about constipation is understanding the symptoms. Often, when changing eating habits or routines, it's possible to go without bowel movements for a longer period. However, these situations are usually isolated and easily normalize once routine is resumed.

Therefore, we must understand what the symptoms of constipation actually are . Here are the main signs of this health problem:

• reduced number of bowel movements (less than twice a week);
• difficulty evacuating, generally with dry, very hard and/or small stools;
• feeling of incomplete emptying of the intestines after going to the bathroom;
• abdominal discomfort, distension or swelling;
• feeling of discomfort;
• excess gas;
• intestinal cramps;
• digestive problems, such as nausea, vomiting and abdominal pain.

It's worth noting that symptoms can be isolated or appear together. If you notice these signs continuously, it's essential to see a doctor. This is because constipation can lead to complications.

One of the most common is fecal impaction, which is a fecal mass that hardens and becomes trapped in the colon. This makes it impossible to eliminate stool, even with other measures to improve bowel function. In more severe cases, surgery is often necessary.

What causes constipation?

Knowing the main causes of constipation can help you identify the problem and take preventative measures. Check out the list of the main causes!

Low fiber diet

Diet has a significant impact on the functioning of our entire body, including our intestines. One of the main causes of constipation is a diet low in fiber. Fiber is essential for softening stools, facilitating bowel movements. A lack of this nutrient can cause hardened stools, making bowel movements more difficult.

Low fluid intake

Drinking water throughout the day, especially with soluble fiber, is essential for the fiber to dissolve and form a gel-like substance in the stomach and intestines . In addition to helping you feel full, this practice improves bowel function.

Sedentary lifestyle

A lack of physical activity in your routine can also harm your bowel function. The reason is related to your metabolism, which slows down due to a sedentary lifestyle. This also affects bowel movements, causing stool to remain in the bowel longer and increasing the risk of constipation.

Not evacuating when you feel the urge

Faced with a busy schedule, many people end up trying to hold back the urge to go to the bathroom. However, when a bowel movement doesn't occur, the stool backs up into the intestine. In this process, it becomes hard and dry, making future evacuation difficult .

If the practice becomes routine, the bowel tends to lose its function, requiring more effort to evacuate. In addition to constipation, the process can lead to hemorrhoids.

Change of routine

A change in routine, such as a change in work schedule or a longer trip, can cause the intestines to stop functioning properly. In these cases, the body tends to adapt to the changes over time and return to normal functioning.

Presence of other diseases

Problems like anxiety, stress, and depression can affect bowel habits . Other conditions can also be associated with constipation, such as:

• rectocele (in women);
• diverticulitis;
• hemorrhoids;
• anal fissures;
• colon and rectal cancer;

Therefore, it is essential to keep an eye on your bowel routine and, if you experience frequent signs of the problem, seek medical support.

What are the recommendations for treating constipation?

You already know that, given the symptoms, you should see a doctor to confirm a diagnosis. The professional will conduct a thorough evaluation, analyzing the patient's history and symptoms. It's also common for additional tests to be requested, such as:

• blood count;
• image;
• stool examination;
• colonoscopy.

Treatment generally involves adjusting your eating habits and other habits. While medication is available to treat the problem, maintaining healthy bowel function requires a healthy routine in the long term.

Therefore, it's common for doctors to ask patients to increase their fiber intake. Consumption of foods with laxative and similar properties is also common.

Furthermore, drinking plenty of water is part of the treatment —except in cases of medical contraindication. In cases of dryness, increased hydration is essential. In fact, this is an important habit in any scenario.

However, there may be situations where it will be necessary to prescribe suppositories or perform bowel cleansing. Additionally, the use of medical laxatives may be indicated, depending on medical advice. Finally, as mentioned, more serious situations may require surgical intervention .

How to loosen constipation?

More important than knowing how to treat constipation is learning how to prevent it. After all, by adopting good habits , you'll be able to avoid the discomfort this problem causes in your daily life. In fact, you'll find that, in many cases, prevention is similar to the initial treatment prescribed by doctors .

Below, see the main practices to avoid constipation!

Include more fiber in your diet

Ideally, include fiber-rich foods in your diet, such as fruits, vegetables, whole grains, and grains. In general, the ideal is to consume between 20 and 40 grams of fiber per day from various sources.

Ensure adequate fluid intake

To make things easier, you can always have a water bottle handy, use apps on your phone with reminders to drink water, or other practices that help maintain this routine. Other options, such as teas and fruit juices, are also worth considering. However, avoid soda, alcoholic beverages, and artificial flavors.

Do physical activities

It's important to exercise at least 30 minutes a day—even a simple walk can bring benefits to the body . Besides helping with bowel function, exercise helps control constipation, increases physical endurance, and offers other significant benefits.

Chew your food well

The intestine is part of the digestive system, and the digestion process begins in the mouth, during chewing. It's essential that food is thoroughly ground during this process so that the food bolus reaches the intestine correctly and can be absorbed by enzymes.

Otherwise, without the correct mechanical breakdown of food, enzymes will have difficulty continuing with the digestive process , which may affect bowel movements.

Take care of your mental health

Changes such as stress and illnesses like depression can contribute to the development of constipation. Therefore, invest in practices that help improve your mental health . If necessary, seek professional support from a psychologist or psychiatrist to treat or prevent problems.

Which fruits loosen the bowels?

To help improve your diet and alleviate constipation, it's worth learning about some fruits known for their laxative effects. They can solve the problem without causing significant harm to the body (as medications would).

Check it out!

Açaí

Açaí is a rich source of fiber . For this reason, it can help combat constipation, as long as consumed in normal and moderate amounts. Therefore, by avoiding excess consumption, the fruit can be an excellent ally.

Avocado

This fruit is rich in healthy fats and fiber. Another advantage is its versatility: it can be eaten plain, in salads, sauces, and other preparations , adding more options to your menu.

Fresh or dried plum

Prunes, both fresh and dried, are high in fiber, helping to loosen the bowels. However, it's worth noting that the dried version has a higher fiber concentration , requiring attention only to the occasional added sugar.

Fig

A fruit rich in water and fiber, it helps keep stool hydrated and soft. This significantly reduces the risk of constipation .

Coconut

Coconut is also a fiber-rich fruit, and it also contains lauric acid, which has a protective bacterial effect on the intestines . Therefore, the fruit helps balance intestinal flora and can help combat constipation.

Orange

Traditionally a great source of vitamin C, it's rich in water and can help soften stools . Furthermore, bagasse is rich in fiber, contributing to good intestinal function.

Papaya

Papaya is well-known for its high water and fiber content, making it a traditional fruit for bowel movements . By including it in your diet, it's easier to avoid constipation.

How to improve gut health?

The main tip for improving gut health is to implement practices to prevent constipation and maintain a healthy diet. Therefore, it's essential to evaluate the foods you eat and, if necessary, revise your habits.

Exercising, managing stress, and having a routine that helps your biological clock function are all actions that make a big difference. It's also essential to find products that can help this process and promote a healthier diet.

There are supplements, like Mahta's Superfoods Powder , that can help with this. In fact, that's why the Mahta Challenge was created. With one daily dose, the alternative improves bowel regulation in 7 days—otherwise, you get your money back.

Now that you've learned what constipation is, its causes, and treatments, you understand the importance of preventing this problem. To do so, adopt a healthy routine and pay special attention to your diet. This way, you can achieve better health and a better quality of life.

Want more tips? Follow Mahta on Instagram and check out our posts!