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Constipation, Its Causes, Remedies and Role of Vitamin C*

April 25, 2016

 

People always focus a lot on what to eat in what quantity exactly. But they rarely see if their digestive system is working well and that means having a great poop! Yes, you can’t just sweep it under the rug because it’s an indicator of a healthy gut. This article is about constipation, why you need to have a great poop and different ways to make it possible. So, if you suffer from chronic constipation, read on because you’re at right place!

Why it matters?
 

If you can’t pass your stool regularly or easily it means you have constipation and that’s a serious health concern. Ever heard of hemorrhoids? Nightmare they are! And they result from chronic constipation. [1]Science says they are related. Constipation occurs when your large intestines are full of stool but you can’t pass it. This leads to excessive absorption of water from the stools and further difficulty in defecating. When your large intestines get filled with waste materials, they distend due to pressure and resultantly the blood vessels of your intestines can’t maintain a steady blood flow. This causes hemorrhoids which appear as profuse bleeding and pain.
 
Anal fissures can also emerge due to chronic constipation. When your stool is hard and lumpy due to excessive water absorption, you can’t expel it conveniently. Stretching abrades the skin of anal sphincter and it causes pain.

Besides, if you don’t poop regularly, toxins stay inside your body and cause harmful impacts. You feel bloated and lethargic! That’s why the problem of constipation needs to be solved.


What causes constipation?

First you need to identify different causes in your life that can lead to constipation. It’s a broad spectrum ranging from your diet to toilet habits. So, I’m listing down some common causes that can lead to constipation:
 

  • Pregnancy - Many mommies-to-be complain about constipation because pregnancy makes them vulnerable. Your body passes stool due to a contracting movement of muscles called peristalsis. During pregnancy your body is high on hormones which relax your muscles and affect peristalsis. That’s why pregnant ladies complain of constipation.

  • Deficiency of fibers - Not having enough fibers in your food is an important reason of constipation. Fibers provide bulk to your food and they soften it enough to pass through your gut conveniently so an absence of them can lead to you having difficulty in pooping!

  • Change in lifestyle - A change in your eating or toilet habits can also cause difficulty in pooping.
 
  • Ignoring the defecation reflex - If you continuously ignore the urge to poop, it will lead to constipation. The reason is that when you have a defecation reflex, your brain manipulates your body into producing abdominal contractions which are strong enough to pass stools. Ignoring this reflex and pooping in absence of these contractions leads to difficulty in pooping and ultimately chronic constipation.

  • Anxiety and stress

  • Some medications like antacids, antidepressants and pain killers etc

  • Lack of fluids in your diet

 

 
  • Stagnant lifestyle or lack of exercise

  • Digestive disorders like irritable bowel syndrome

  • Deficiency of Vitamin C (IT’S THE MOST IMPORTANT CAUSE!)

These are some common reasons of constipation and if you have any of them, you need to work on eliminating it.


How can you have a great poop?

 

This article will make it fairly easy for you to alleviate constipation! You can use laxative or some medications available in market but I say GO NATURAL! There are many natural methods to relieve constipation and you can use them without any fear of side effects.

Modify your eating habits!

Your eating habits are extremely important! They affect not only your gut health but your whole body depends on what you eat. So, to have a healthy poop, you need to modify your eating habits.

Add more fibers in your diet!

I want to stress on this because FIBERS ARE IMPORTANT! They work as pipe cleaners! They add bulk to your food, help it in absorbing water and make it moist. This soaking effect makes it easier for your food to pass through your guts and get out of your body. Foods with high fiber concentration include lentils, nuts, legumes, cereals, vegetables, barley, oatmeal etc.

Befriend lemon and honey!

Lemon acts as a great stimulant in your gut. It enhances peristalsis and stimulates your intestine walls to expel stools. So, you need to add lemon juice in your diet. Here’s a tip for you: take a cup of water and add honey in it. Add some lemon juice and drink it! This drink acts as an elixir for people with constipation.

 


Eat more kiwi fruit!

Eating kiwi can help with constipation. It increases bowel movements significantly so if you’ve constipation, add two kiwis a day in your diet. You can consume them in breakfast or for snacking.  Plus, Kiwi is high in Vitamin C!

Drink water!

Juices and fluids are what you need! Keep yourself hydrated as much as you can. Even simple water can help! You can take fruit juices particularly those which have high amount of Vitamin C. Vitamin C is a great constipation reliever.


How is Vitamin C related to it?

Vitamin C is miraculous in relieving constipation! It doesn’t store in your body. It stays in your gut and provides moisture to your food. It also maintain healthy movements so if your food has sufficient amount of Vitamin C, constipation will stay away from you!

You should consume 100mg Vitamin C per day for normal metabolism, and healthy gut. Red Peppers, Bananas, Strawberries, Guavas, Grapefruit and Oranges are great sources of Vitamin C. So, along with kiwi, make these fruits a part of your breakfast so that your day starts with a great relief!

Vitamin C supplements are readily available in powder form as well. So, you can get it at really affordable prices.

 

 

Til Next Time,

 

Kellie

Growing Younger Everyday

 

* Disclaimer:

 

 

Reference:

[1] http://www.ncbi.nlm.nih.gov/pubmed/2295392

 

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