CONSTIPATION: ALL THE MYTHS AND TRUTHS YOU SHOULD KNOW

The digestive system is so complicated that it’s no wonder we get confused with all the views on what keeps the gut regular.

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Here’s how it works. Your digestive system breaks nutrients into small parts. Then your body absorbs and uses them for energy, growth and cell repair. What’s not used is compacted for disposal.

But then you get constipated.

HOW DOES IT HAPPEN?
Partially digested food moves from the small intestine to the large one, the colon. It absorbs water from this waste and creates stool. If you have constipation, this waste may be moving too slowly, so the colon has too much time to absorb water. Stool becomes dry, hard and difficult to push out.

The longer you wait to heed the call of nature, the harder it becomes for stool to pass. Other usual features of constipation include dry and hard stools, painful bowel movement and passing, or a feeling that you didn’t empty your bowels completely.

There are trusted ways to ease or prevent constipation – and also some myths. Here are some of them explained.

YOU MUST GO ONCE EVERY DAY
False. Studies show that some people go one to three times per day, others just three times per week. It’s constipation when you have less than three movements per week. People with severe cases go less than once per week.

YOU’RE FULL OF TOXINS NOW
False. There is no evidence that stool is full of toxins. You’re not absorbing poison from a full gut.

FIBRE IS THE FIX
True – and false. Fibre-rich foods bulk up stools and help in many cases. But extra fibre can make things worse with, for example, slow-transit constipation where stool passes through the colon too slowly. If you want to add fibre to your diet, do it gradually so your body gets used to it.

YOUR MOOD PLAYS A PART
True. Depression and mood disorders can bring on constipation or make it worse, so reducing stress in your life will help. Massaging your abdomen in clockwise circles can also help to keep things moving.

HOLDING IT IS BAD
True. It may lead to constipation. If you’re always busy, set a regular time for a bathroom break after breakfast or another meal, when the urge is the strongest.

MEDICATION CAN CAUSE IT
True. Talk to your doctor. New medication or a different dose might be the solution.



PRUNES WILL DO THE TRICK
True. Prunes are full of insoluble fibre and sorbitol, a natural laxative. If you hate the taste, try mixing prune juice with other juices. Pears, grapes, and apples also make a difference.

WATER WORKS
True. Dehydration can cause constipation. Drinking extra water won’t do much, though. Your urine should be a pale yellow. If it’s darker, you might be dehydrated. Colourless might mean you're drinking too much.

GET MOVING
True. Sitting around all the time is a risk factor. Even short walks a few times every day will help. Wait an hour after a meal so your food can digest before you do a workout.

COFFEE CAN FIX IT
False. Caffeine can stimulate muscles in the digestive system, but it also dehydrates. Avoid caffeine if you have chronic constipation. If you cannot give up coffee, switch to decaf.

STOOL SOFTENERS WORK
True. They’re also laxatives and best for people who only get constipated once in a while.

CASTOR OIL
True, but it can clash with other meds and may inhibit the absorption of certain nutrients. Regular use may damage the nerves, tissues, and bowel muscles in your intestines.

OLD PEOPLE GET IT
False. It’s not because they’re old, it might be because they don’t eat enough fibre, drink enough fluids or don’t move enough. Some of their pills might also have this side effect.



FLAX SEEDS HELP
True. They are packed with fibre and an anti-inflammatory omega-3 fatty acid called alpha-linolenic acid. Add ground flax seeds to your morning smoothie or sprinkle them over yoghurt.

PROBIOTICS RULE
Might be true. There is evidence that probiotics may improve constipation because they make stools move faster through the bowel. Eat yoghurt with live active cultures, kefir, or kombucha to get some in your gut.

CONSTIPATION CAUSES COLON CANCER
False, but see your doctor if you often have abdominal pain, bloating gas, or related symptoms.

PERIODS CAUSE IT
True – for some women. One study found that approximately 15 percent of women become constipated before and about 10 percent during their period. Changing levels of hormones might cause it. If you are prone to this, drink more water, eat more fruits and vegetables, and add extra activity to your routine.

CITRUS IS GUILTY
False. Citrus contains a lot of pectins, indigestible fibres that actually help against constipation. The only fruit to avoid when you’re constipated is an unripe or green banana.

LAXATIVES BECOME ADDICTIVE
False, but some people become dependent on laxatives and a few of those might develop a tolerance for it. Don’t use it for long periods.

HERBAL IS BETTER
Not decided yet. Just because it’s organic, doesn’t mean it’s all good. But ask your doctor if it might mess with your medication.

Sources: https://www.onhealth.com, https://journals.lww.com, https://www.sanofi.com, http://www.digestivenc.com, https://my.clevelandclinic.org.