Health Effects Associated With Chronic Constipation and Foods That Help Relieve It
December 07, 2016
Story at-a-glance
By Dr. Mercola Estimates suggest anywhere from 15 to 20 percent of the general population experience chronic constipation,1,2,3 characterized by hard, dry and difficult to pass stools, and/or having less than three bowel movements per week. While temporary constipation can be the result of simply eating poorly for a day or two, chronic constipation has been linked to a number of other, more serious health problems, including:
Causes and Risk FactorsStool is the end result of digestion, which starts in your mouth and ends in your large intestine. When you chew, the food mixes with saliva, which starts the digestive process to break the food down. As the food makes its way through your small intestine, nutrients and water are extracted, leaving only the waste products your body cannot use. A number of factors can affect the consistency and mobility of your stool, increasing your risk of developing chronic constipation. These include:
The following high-risk groups are also more likely to experience chronic constipation: • Women, especially during pregnancy or after giving birth. The weight of the developing baby normally sits on the intestines and can slow the motility or movement of the stool through the digestive tract. As the stool slows down more water is extracted by the body, making the stool hard, dry and more difficult to pass. Older adults, due to lower physical activity level and slow-down of the digestive tract. • Lower-income individuals,11 because they may not be able to afford fresh fruits and vegetables, which provide fiber for their diets • People who have just had surgery. They may be nervous about pushing, may have reduced physical mobility and/or may not be eating their normal diet, all of which can contribute to constipation. Certain medical conditions can also affect the ability of your intestinal tract to function normally, including:12,13
Connections Between Constipation and Your HealthChronic constipation should not be taken lightly. Aside from causing pain and affecting your quality of life, it can have a significant impact on your overall health. For starters, chronic pushing and painful stools may predispose you to large hemorrhoids, which can be quite aggravating and painful. Your colon was designed to hold a few pounds of stool, but when constipated your colon may hold up to 10 pounds of dry, hard feces. The sheer volume of stool alone can stretch your colon, irritate the lining of the colon (mucosa) and produce toxins while waiting to be eliminated. Chronic constipation can also lead to tearing of the anus (anal fissure). These fissures are caused by trauma to the inner lining of the anus.14 Pushing out large, hard stools can also result in some of your intestines protruding from the anus (rectal prolapse), which requires surgical intervention.15 Postponing surgery increases your risk of further stretching your anal sphincter, and increases the amount of intestines that protrude. Chronic constipation can also affect the genital and urinary health of women. Because the colon and female reproductive organs are structurally close, pressure from large amounts of stool in the colon can lead to rectal prolapse in the vagina,16 increasing the potential that the bladder will not empty completely, or resulting in reflux of urine from the bladder back into the kidneys, called vesicoureteral reflux.17 This reflux causes permanent kidney damage and increases the risk of kidney infections. Chronic constipation also increases the risk of kidney disease in men. Chronic Constipation May Raise Your Risk of Kidney DiseaseAccording to recent research, men and women suffering with constipation had, on average, a 13 percent higher risk of kidney disease than those who were not chronically constipated.18,19,20 The study had a follow-up period of seven years. They also had a 9 percent higher risk of kidney failure. Overall, severe constipation led to a quicker deterioration of kidney function, although the exact mechanism was undetermined. According to co-author Dr. Csaba Kovesdy, a professor of medicine in nephrology at the University of Tennessee Health Science Center and Memphis VA Medical Center:21 "Our findings highlight the plausible link between the gut and the kidneys and provide additional insights [into the possible causes of kidney disease]. Our results suggest the need for careful observation of kidney function trajectory in patients with constipation, particularly among those with more severe constipation." How Constipation Relates to Parkinson's DiseaseYour gut and brain health are closely connected. A number of studies have delved into the role of gut bacteria in the workings of the gut-brain axis, and how they benefit your mental and psychological health. For instance, anxiety, depression and other mood disorders are increasingly recognized as being, in part, related to an unbalanced microbiome. This interlinking may also shed light on why chronic constipation is associated with a neurological disease such as Parkinson's. In one recent mouse study, proteins implicated in the disease were found to travel from the gut into the brain over the course of several weeks. These findings suggest that, in some cases, Parkinson's disease may have its origins in the gut. The question is, what causes alpha-synuclein to accumulate in the gut? No one knows for sure, but theories include:
Synthetic alpha-synuclein — a protein that accumulates in the brains of those with Parkinson's — were injected into the mice's stomachs and intestines. After seven days, clumps of alpha-synuclein were observed in the animals' guts. Clumping peaked after 21 days. By then, clumps of alpha-synuclein were also observed in the vagus nerve, which connects the gut and brain. As noted by Science News:22
Foods That Relieve ConstipationIf you struggle with frequent constipation, reaching for a laxative may be a tempting option. However, doing so may simply exacerbate the problem as chronic laxative use can cause dependency. Your best bet is to address your diet instead. Processed foods contribute to constipation in a number of ways, so swapping them for whole, fresh foods may do the trick. Not only are processed foods typically low in fiber, they also tend to be high in sugars and grains that feed unhealthy gut bacteria. You may also want to add more of specific foods known to relieve constipation.23
Squatting and Exercise Can Also Reduce ConstipationThe position you use when going to the bathroom can significantly impact the ease with which you eliminate. It can also influence your risk of bowel and pelvic problems, including constipation, hemorrhoids and more. Most of you reading this probably sit to evacuate your bowel, but this requires you to apply additional force (straining), which has unwanted biological effects, including a temporary disruption in cardiac flow. Sitting on a modern toilet is designed to place your knees at a 90-degree angle to your abdomen. However, the time-honored natural squat position places your knees much closer to your torso, and this position actually changes the spatial relationships of your intestinal organs and musculature, optimizing the forces involved in defecation. Squatting straightens your rectum, relaxes your puborectalis muscle and allows for complete emptying of your cecum and appendix without straining, which prevents fecal stagnation and the accumulation of toxins in your intestinal tract. It is instructive that non-westernized societies, in which people squat, do not have the high prevalence of bowel disease seen in developed nations; in some cultures with traditional lifestyles, these diseases are uncommon or almost unknown. If you have trouble with bowel movements, especially constipation, I urge you to give the squat position a try. Special toilets and stools that get your body into a squat position can help you get closer to the ideal, even if you've been sitting for decades. One simple and inexpensive solution is to place a stool near your toilet. Placing your feet on the stool will raise your knees to simulate a squat position. Toddlers, children and teens suffering from chronic constipation may also be helped by squatting and postural exercises that help strengthen their pelvic muscles. Recent research shows that by encouraging a proper squatting position, functional constipation can be resolved in a vast majority of cases.30 Regular exercise can also help reduce constipation.31 The physical movement helps increase the motility in your digestive tract and can stimulate the urge to have a bowel movement. Also, when you do feel the urge, don't wait. The longer the stool sits in your colon, the more water is removed and the more difficult it is to pass. © Copyright 1997-2016 Dr. Joseph Mercola. All Rights Reserved. |