Abdulkareem Ismail writes,
Constipation is one of the most common problems of the digestive system.
It is a universal problem that doesn’t care about the rank, age, profession, sex, status or importance of a person.
It could be said simply that, almost everyone is likely to experience constipation at least once, in their lifetime.
Constipation is the state of the bowels in which the evacuations are infrequent and difficult, or the intestines become filled with hardened faeces.
You are said to have constipation if you are having hard and dry bowel movements (stool/feces/poop/shit…) or when you are passing stool fewer than three times a week.
Note: Fewer than 3 times a week.
It could be said that constipation is at play if a person finds difficulty passing stool in 7 days interval.
Although signs and symptoms of constipation often differ in individuals, the following are the common signs and symptoms of constipation:
Painful and strainful bowel movements/passing stool: having a painful and straight bowel movement is one of the signs that you’re suffering from constipation. This pain which feels like your anus is being torn apart, can be so intense that oftentimes it’s accompanied with tears.
Passing big, hard, or dry stools:
Although, we all find it uncomfortable talking about faeces, you would agree with me that it feels good passing out faeces gently. Passing out hard and dry faeces is one of the symptoms of constipation. This could in some situations lead to tears around the anus.
Other symptoms include:
* Pain and cramping (twitching sensation) in the abdomen.
* Feeling bloated (your stomach feels full even though you’ve not eaten anything )
* Nausea (feeling as if you want to vomit).
* Infrequent bowel movement.
* Diarrhea (passing out watery stool frequently)
* Unending feeling of the need to go to the toilet.
Causes of Constipation
Having mentioned the signs and symptoms of constipation, it is only right that we know the causes of constipation so we can effectively manage and prevent it.
The following are the causes of constipation:
* Eating foods low in fiber: eating food such as white bread, white pasta, and white rice, low fiber cereal(cornflakes),
potatoes without the skin,
eggs, etc, can slow down bowel movement.
* Not drinking enough water (dehydration) can cause straining during bowel movement.
* Not getting enough exercise.
* Changes in your regular routine: such as traveling, eating or going to bed at different times.
* Stress: according to study, stress is also a factor which stimulates constipation in the body.
* Resisting the urge to have a bowel movement.
Prevention/Cure for Constipation
The following are the ways to manage and prevent constipation:
Consuming foods with high fiber: fiber supplements are readily available and effective at inducing bowel movements. They work by adding bulk, or volume, To your stool.
If a low-fiber diet is the cause of your constipation, then it is advisable that you consume food that are high in fiber.
Such foods include; oats,
wholegrain bread or cereal,
fibrous veggies, fruits,
rice and beans, among others.
Drink adequate amount of water: proper hydration which is typically at least eight(😎 ounce glasses of clear liquid per day — is necessary for normal bowel movements. If you’re constipated and haven’t been drinking an adequate amount of water, consuming a large glass of water or other clear liquid may trigger a bowel movement.
Practice squat position to poop: placing your feet on a stool in front of the toilet while you poop — so your body is essentially in a squatting position instead of in a seated position —can help you pass stool without straining.
Exercise: Light exercise, such as walking or jogging, can encourage bowel movements by increasing blood flow throughout your abdomen.
I hope we’ve all learnt a thing or two about constipation.

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