Constipation is a medical condition characterized by infrequent bowel movements and difficulty passing out of the stool. Constipation can also be defined by the sensation of incomplete evacuation of hard, dry stools. Infrequent bowel/ large intestinal movements and difficulty passing out of stool with or without abdomen pain are the commonest signs and symptoms of constipation. Patients who report bowel movements or defecations 3 times or less a week and difficulty passing out stool, or stool come out in hardened nature are diagnosed with constipation condition. Conservative management of constipation involves adapting lifestyle changes or modifications especially the diet to improve your bowel function. The dietary lifestyle to adapt in this situation include increased fiber intake such as vegetables and fruits, whole grain foods such rice, maize products, millet products. Hydration is an important self-initiated management that involves drinking plenty of fluids especially water. Engagement of regular physical activity. Regular physical activity helps the body system to stimulate intestinal muscles contraction. These contractions help to speed up the passage of stool through the colon. It improves stool expulsion from the bowels before it dries or hardens. Stress is one of the common stimulants of constipation and exercise is one of life saving habits to overcome stress. Under normal medical management o constipation, over-the-counter laxatives or prescription of medications like bisacodyl tablets might be used but generally considered after conservative or lifestyle modifications have been tried. Good bowel movement habits such as not suppressing the urge to defecate usually recommended. Through the connection between our autonomic nervous system and our enteric nervous system, our emotions are strongly tied to the quality of our bowel movements. When you have the urge to go for the toilet, try not to put it off. Suppressing bowel movements will only put unnecessary burden on our digestive tract and nervous system. When both have worked hard to give you the urge to go, reward their efforts by going as soon as possible. Doing so will keep them alert and efficient. How constipation arises The cells lining the inner surface of the digestive tract and nervous system require a constant influx of undamaged fatty acids and cholesterol to remain fully functional. In circumstances where there lack of adequate intake of healthy fats, our nervous system and the smooth muscles that surround digestive passage way may deteriorate in function. The cells found at inner lining of the digestive tract are responsible for creating peristaltic waves. Their improper dysfunction might lead to chronic constipation or similar abdominal discomfort. Intake of healthy fats is necessary for optimal absorption of fat soluble vitamin A, which is critical to building and maintaining a healthy digestive tract lining that indirectly is another key factor to promote optimal bowel function. Some healthy foods that are naturally rich in healthy fats include avocados, coconuts, olives, organic eggs, oily fish like salmon and mackerel, nuts, and seeds. If reasonably healthy, our stools should contain just a few basic elements such as fiber in the foods that we eat, micro organisms, digestive juices, and water. These elements travel together through our large colon. Water is reabsorbed into our blood, which allows the other elements to come together to form stools by the time they reach our rectal pouch (terminal parts of large intestine). If we do not ensure adequate water intake, by the time that waste materials reach our rectal pouch, it is likely that there will not be enough moisture available to create soft stools that can exit our body in a comfortable fashion. Being physically active is the most powerful way to keep our nervous system alert and healthy. And a healthy nervous system is essential to regulating healthy bowel movements. Through the action of a pair of cranial nerves called the vagus nerves, our central nervous system works together with the enteric nervous system to promote healthy bowel movements. Our anatomical design is in such way that it is most natural to have a bowel movement when you are squatting. Sitting or leaning forward while on a toilet is a position that requires more self-generated pressure within our abdominal and pelvic cavities to produce a bowel movement. When we eat substantial meals, the waste materials from each meal can travel together through our digestive tract, which makes it easier for the smooth muscles in our digestive tract to monitor and propel each bolus of waste materials. If we eat small meals throughout the day, it's harder for our digestive tract to create well formed stools. It is better to sit down two or three times a day and enjoy substantial meals than it is to graze on smaller meals all day.
