Normal bowel movement varies from person to person. Although having a bowel movement once a day is common, it's fine to go a few days without one. Though not usually serious, constipation can be both painful and frustrating and it is one of the topics people like to talk about. Although more common in older people and during pregnancy, almost everyone gets constipated at some time during their life.
Here are some common myths and facts about constipation that might help you understand the condition better:
THE MYTHS
Constipation is linked to health problems: Some believe that constipation causes the body to absorb poisonous substances in stools that can cause certain diseases or health problems. But there is no evidence that the stools produce toxins or that colon cleansing, laxatives or enemas can prevent cancer or other diseases.
Holding it in is OK: Ignoring the urge when it comes may not only make you uncomfortable, it can cause or aggravate constipation by weakening the signals over time. Try to set some time after any meal for a bowel movement. But no matter when nature calls, answer.
Coffee can help: Although caffeine can stimulate the muscles in your digestive system to contract, causing a bowel movement, it can actually make stools harder because it may draw liquid out of them.
Enemas will clear me out: Enemas temporarily remove body waste, but they are not an effective way to prevent or cure constipation. Enemas can actually cause constipation in those who undergo them regularly.
THE FACTS
Water and dietary intake: Common causes of constipation include inadequate water and dietary fibre.
Drinking plenty of water helps prevent and alleviate constipation by help keeping your stools soft. Try to get more dietary fibre to prevent constipation by eating more fruits and vegetables as well as replacing white rice, bread, and pastas with wholegrain products. Try prunes which have earned a widespread reputation as "nature's remedy". They are packed with insoluble fibre, as well as natural laxatives. And they are safe for long-term consumption.
Exercise helps: Lack of physical activity can contribute to constipation. Exercise, therefore, can help make your bowel movements more regular. So, start moving, try a 10-15 minute walk several times a day, stretching and other basic exercises, to help alleviate the symptoms.
Uncommon causes: Your mood can affect bowel movement. Stress and depression may trigger constipation or make it worse. Reducing stress through meditation, or other relaxation techniques may help. In addition, some medications for pain, depression and high blood pressure are associated with constipation. Too much calcium and iron can also lead to constipation. Talk with your doctor if you have any concerns about your diet.
Laxatives and stool softeners: Over-the-counter laxatives are safe and readily available, but one should also understand that they might not work immediately. A suppository might work within an hour but a bulk-forming fibre product taken every day may need several days to see results. Stool softeners prevent constipation by allowing stools to absorb more water. Such medications are only intended for short-term use and overuse by a patient can lead to other digestive problems.
Assoc Prof Dittakarn Boriboonhirunsarn is a member of the Faculty of Medicine, Siriraj Hospital.