Surprising Causes Of Constipation
How often you poop per day varies from person to person. Some people might go up to three times a day, while others only have a bowel movement a few times a week.
Dr Danie Pauw previously told Health24, It should not be less than three times per week.
Constipation happens when your colon absorbs too much water or the muscles contract too slowly or poorly, which means stool moves through your digestive system too slowly. When the stool loses too much water, it hardens. If the faeces sit in your colon for three days or longer, the mass becomes even harder and more difficult to pass.
Now you know what constipation is, its important to understand that there are a number of different causes besides lack of fibre.
An underactive thyroid, or hypothyroidism, can cause your metabolic processes to slow down. According to Dr Catherine Ngo, a board-certified gastroenterologist at Saddleback Memorial Medical Center in California, The slower the system, the longer the digestive contents have to be reabsorbed by the colon, resulting not only in decreased frequency of stools, but harder stools.
Although constipation is not always related to thyroid problems, Dr Carla H Ginsburg, assistant professor of medicine at Harvard Medical School in Boston, says, When I see a young person whos constipated more than normal and really complaining, I do tend to get a thyroid level.
3. Bad bathroom habits
5. Overusing laxatives
Probiotics And Prebiotics For Healthy Digestion
The colon has a robust population of beneficial bacteria that help digest any remaining nutrients. Beneficial bacteria include Lactobacillus acidophilus and Bifidobacterium bifidum. A healthy population of beneficial bacteria is essential for proper digestion. Among elderly bed-ridden Japanese, intake of yogurt containing B bifidum bacteria was reported to improve the frequency of bowel movements . Another study found that commercial probiotic preparations helped increase bowel movement frequency among elderly people .
In addition, prebiotics, or fructose oligosaccharides, have been shown to promote normal bowel movements. Fructose oligosaccharides are sugars that are fermented by beneficial bacteria and aid in digestion. In one study, elderly patients who were constipated benefited from taking fructose oligosaccharides .
Why Is Vitamin C Important
Vitamin C, also known as ascorbic acid, is an essential nutrient for humans. Unfortunately, unlike most other members of the animal kingdom, humans cannot produce their own Vitamin C endogenously. It can only be obtained in the diet, primarily via consumption of fruits and vegetables, such as plums, bell peppers, kale, and of course oranges and lemons.
So why is Vitamin C so important to the human body? The list is practically endless! It has numerous well-described roles, mainly as an enzyme cofactor and as an antioxidant. Its involved in crucial steps for detoxification, neurotransmitter synthesis, tissue repair, and immune function. Its diverse function and ubiquity in human health cant be overstated!
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Maintains The Integrity Of Connective Tissue
Clinical trials have proven that vitamin C is helpful managing Ehlers-Danlos syndrome a condition where you experience joint hypermobility due to gene defects in collagen biosynthesis. As previously mentioned, vitamin C promotes the synthesis of collagen, working to maintain the integrity of connective tissue.
Fiber Therapy For Constipation
The average American eats only 10 to 15 grams of fiber daily. Typical recommendations are 25 to 50 g of dietary fiber daily . Fiber is excellent for overall intestinal health and for alleviating chronic constipation. Although humans cannot digest fiber, the 5 pounds of friendly bacteria present in our digestive tract use fiber for fermentation and production of useful short-chain fatty acids that the cells of the intestine use for energy.
Most foods contain a mixture of soluble and insoluble fiber. Both are important in treating constipation. Soluble fiber is contained in oats, apples, lentils, barley, breads, and cereals. It is able to mix evenly with water, forming a soft gel. Insoluble fiber is contained in raw wheat bran, other whole grains, and fruits and vegetables. It mixes unevenly with water, forming a soft pulp. Your body does not absorb soluble or insoluble fiber during digestion. Fiber contributes volume to the stool mass, making it easier for the colon to push and propel larger and softer stools out of the body. Insoluble fiber encourages contraction of the colon.
Both fiber types contribute volume to individual stool masses. A larger mass of stool is easier for the colon to push against and propel, so larger, softer stools are easier to move and pass.
The following supplements may succeed at moving the bowels when regular fiber supplements fail to correct chronic constipation:
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Ensure You Are Including Immunity Boosters In Your Daily Diet Here’s A Simple Chutney That Offers Numerous Health Benefits
The current health crisis has made everyone work towards building their immunity in more ways than one. From eating seasonal to counting on traditional recipes and exercising regularly, people have started to incorporate simple, easy things that are good for their health. But if you are someone who swears by immunity-boosting foods and recipes that are also delicious, here is a simple chutney that you should try.
Nutritionist Lavleen Kaur shared a recipe that had our attention.
She captioned the post, What if every meal you have can help in boosting immunity by just adding a spoon of magic on the side? That magic is nothing but a special immunity booster chutney that everyone in the family can relish along with the traditional meal consisting dal, rice, roti and sabji.
1 tbsp Anardana 10-12 Fresh curry leaves5-6 Fresh sweet basil leaves 1 cup Fresh mint leaves1 cup Fresh coriander leaves2-3 Green chilliesSalt as per tasteTamarind/jaggery
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How Many Kiwifruit Should I Eat For Constipation
Well, although there is no ideal number of how many kiwifruits should be eaten to combat constipation in the scientific studies which carried out to determine the effectiveness of kiwifruit on the constipation problem participants were given either 1 or 3 kiwis a day and results were positive in terms constipation relief.
Based on this, not more than 3 kiwis a day should help you better cope with constipation. Moreover, it is recommended to eat 1 to 3 kiwis a day to reap the nutritional benefits of kiwifruit.
It Is A Powerful Antioxidant
Besides being a powerful antioxidant in itself, vitamin C also helps boost the function of other antioxidants like glutathione and vitamin E. Antioxidants relieve cellular stress caused by reactive molecules of nitrogen and oxygen, which can damage cells.
Free radicals, as theyre also called, play a large part in accelerating the aging process, so it is this action of vitamin C as an antioxidant that helps prevent the signs of aging.
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Try A Magnesium Supplement
How could something as little as a vitamin help you go poop? Well, not only is this mineral great for your bones, but it also works wonders on your digestive system as a constipation treatment. According to Healthline, magnesium citrate relaxes your bowels and pulls water into your intestine, making it easier for stool to pass. Other common vitamins that help you poop include vitamin C, vitamin B5, vitamin B12, and vitamin B1. Here are some signs that you are not getting enough vitamin B12 in your system.
Can Vitamin C Cause Constipation
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Recipes To Relieve Baby Constipation
Constipation in babies can be really stressful for parents as your baby’s only way of communicating is by crying. Luckily there are foods you can use that act quickly as a natural remedy.
Constipation in babies can be really overwhelming. Especially because the only way your baby can express their discomfort is by crying. So when his/her tummy hurts it can very quickly become frustrating for us as parents.
Fortunately, there are foods that naturally help to relieve constipation which we can use to make simple recipes for regular mealtimes. Below we’ve suggested 5 of those recipes that can work for any meal and have the added benefit of helping to relieve any symptoms of constipation your baby might have.
Calculating Your Daily Vitamin C Requirement
Once your bowels reach saturation, youre done with the hard part! Now all thats left is to calculate your optimal daily dose of Vitamin C for future use. Add up the total amount of Vitamin C you ingested during the flush, and calculate 75% of that total . This gives you your ideal daily dose, just under your threshold for flushing. For example, if you ingested 2g + 2g + 2g + 2g + 2g = 10g during the flush your ideal daily dose would be ~7.5g daily. Round to a convenient number for easy dosing. Spread your Vitamin C dosing throughout the day, for example in 2-3 equal doses. Powder, tablet, or capsule formulations all work fine here, with or without food.
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Supplements To Help Relieve Constipation Naturally
Chiropractic EconomicsDecember 9, 2014
Constipation isliterallya pain in the butt. Not being able to go can be both frustrating and uncomfortable. Medically, constipation is defined as fewer than three bowel movements per week, while severe constipation is classified as less than one bowel movement per week.
In addition to infrequent stools, symptoms include lower abdominal discomfort, straining to defecate, small or hard stools, rectal bleeding, and/or anal fissures caused by hard stools.
If youre looking to find relief naturally, consult your doctor about the following supplements, vitamins, and minerals.
This oil is a yellowish liquid with laxative properties. It works quickly, so use it cautiously. To avoid its bad taste, chill it and mix it with a sweetener.
Fish oil supplements are typically made from certain kinds of fish, including salmon, tuna, mackerel, herring, halibut, cod liver, seal blubber, or whale blubber. Many of its benefits come from its omega-3 fatty acids. These acids lubricate intestines so food can easily move through the colon. Fish oil is a great source of omega-3s, but flax oil and hemp oil work well also.
If youre choosing this constipation remedy, be sure to consume it with plenty of water so it moves through the digestive system. Otherwise, you may worsen the condition. Look specifically for psyllium, methylcellulose, or glucomannan supplements.
Vitamin C For Gut Healing
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Vitamin C is also known as ascorbic acid, however there is a caveat to that relationship which I discuss below.
It is a water-soluble nutrient found in some foods, which means that it dissolves in water and is transported to the bodys tissues.
However, it is not well stored, so we must take it in daily.
The purpose vitamin C serves is to act as an antioxidant, helping to protect cells from the damage caused by free radicals.
Additionally, we need vitamin C to make collagen. Collagen is a protein required to help wounds heal. I have talked about Collagen at length HERE wound healing was included.
Finally, vitamin C can improve the absorption of iron from plant-based foods and helps the immune system work properly to protect the body from disease.
Now, before we move on, I want to address ascorbic acid.
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Nausea Vomiting And Diarrhea
Vitamin B-12 deficiency can affect the digestive tract.
A lack of red blood cells means that not enough oxygen reaches the gut. Insufficient oxygen here may lead to a person both feeling and being sick. It may also cause diarrhea.
The following factors make a person more likely to have a vitamin B-12 deficiency:
- being older, because a person becomes less able to absorb B-12 as they age
- eating a vegetarian or vegan diet
- taking anti-acid medication for an extended period
- weight loss surgery or other stomach surgery, which can affect how the digestive system absorbs vitamin B-12
Vitamin D And Constipation: Is There A Link
I write this article in response to a readers question. Rather than giving a yes or no answer to that reader, I thought it was better to give a detailed answer that can help many people.
Original question: I have been taking a vitamin D supplement for the last 2 months. Since then I have been constipated. Can vitamin D cause constipation? Or is it a coincidence?
Before coming to the answer, I would like to tell some important information about vitamin D.
Vitamin D is essential for many important functions of the body. It gives strong bones and muscles. Vitamin D regulates calcium metabolism in the body.
Calcium in the diet is absorbed by the digestive system. Vitamin D is essential for the calcium absorption. In addition, it helps deposit the calcium into the bones and teeth.
Vitamin D is soluble and can be stored in the body for many months. Too much vitamin D in the body can cause elevated levels of calcium in the blood. It is called hypercalcaemia.
High levels of calcium in the blood can cause constipation.
So, the answer to her question is yes, vitamin D can cause constipation.
However, taking the supplement at the recommended dose should not cause any problems. You can take up to 1000 IU of vitamin D3 a day without any side effects. If you are vitamin D deficient, your doctor may recommend a higher dose.
Taking high potency supplements without any medical advice is the root cause of the problem. It may cause vitamin D toxicity that can make you constipated.
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How Foods Can Provide Constipation Relief
There are many ways in which foods can keep things moving. The main mechanisms are outlined in the diagram below and include: > As a bulking agent – typically soluble and insoluble forms of fibre that adds volume to stools and stimulates intestinal motility. > As an osmotic agent – stimulates a bowel movement by drawing water into the stool, making it softer and easier to pass. > As a stimulant or motility agent – acts on the intestinal mucosa and stimulates peristalsis, often by irritating the gut lining. > Bacterial and microbiome balance – a healthy balance of gut bacteria plays an important role in overall gastrointestinal health and maintaining bowel motility.
Foods for constipation relief
Potential Vitamin C Flush Dangers
You dont have to worry about vitamin C toxicity as it is a water-soluble nutrient, and your body will simply excrete any excess through bowel movements.
However, there are some individuals with a contraindication for vitamin C. For instance, vitamin C increases iron absorption in the small intestines, so people with too much iron may experience severe symptoms side effects.
Conditions such as irritable bowel syndrome or inflammatory bowel disease may hamper the absorption of vitamin C from the gut, which will interfere with the process and potentially reduce the cleanses effectiveness.
People with Gilberts disease who are suffering from hereditary non-hemolytic jaundice should also be wary of doing an ascorbic flush to prevent side effects and liver damage. If you are suffering from any form of hepatitis, then you should avoid a vitamin C flush altogether.
Since bowel intolerance always ends in severe water loss, a vitamin C flush can lead to dehydration. You drink water constantly during this process to compensate for the amount you lose during the cleanse.
Vitamin C For Constipation: Does It Really Help
Some people take vitamin C to relieve constipation. Is it really a good treatment? This article analyses the pros and cons of using vitamin C for constipation relief.
Vitamin C, also known as ascorbic acid is an essential nutrient. It is necessary for strong bones and teeth. It helps the body to develop immunity. Vitamin C gives you a healthy, younger looking skin.
The main dietary sources of vitamin C are fruits and vegetables. Oranges, strawberries, and bananas are excellent sources. An average adult needs around 100 mg of vitamin C per day. A well-balanced diet will give you the necessary amount. You dont normally need to take a supplement.
Vitamin C supplements are available over the counter. There are many different brands that manufacture vitamin C tablets in various strengths. The common strengths available are 100 mg, 500 mg, and 1000 mg.
Some people use high potency vitamin C to relieve constipation. I have never tried that remedy. However, I know it works to some extent.
There are many better ways available to relieve constipation. Eating a proper diet, drinking more water, and doing exercise are some of the natural methods. If those are not enough, you can take a fibre supplement, laxative, or a stool softener. Why do you need to take vitamin C instead? Is it cheaper, more effective, and has fewer side effects?
I dont think so.
However, you can take a high dose of vitamin C to help with your constipation on the following instance.