Constipation: How It Develops and What Helps Against It

Constipation is usually very unpleasant for those affected. We explain how constipation develops and what can help against the symptoms.

What is constipation?

It varies from person to person how often bowel movements have to take place. Everything between three toilet visits per day and three per week is considered normal. If you have hard, crumbly bowel movements less often than three times a week and have to push hard, experts refer to constipation.

In everyday life, on the other hand, the boundaries between genuine constipation and what those affected experience as constipation sometimes become blurred. For example, some people have regular stool, but it is hard and clumpy – you feel “constipated”, even though there is no constipation, at least not medically. By the way: constipation often occurs in combination with other gastrointestinal complaints such as flatulence, abdominal pain and a feeling of fullness.

What are the possible causes of constipation?

Actually, constipation itself is not a disease but a symptom. And it is often only temporary – the so-called sluggish bowel, for example, often occurs in the case of short-term increased stress, too little exercise or a low-fibre diet. The following causes can also lead to constipation and sluggishness of the bowel:

• Irritable bowel
• Diseases with fever
• Disturbed day-night rhythm (e.g. through shift work)
• Certain drugs
• Certain diseases of the intestine (e.g. Crohn’s disease)
• Pregnancy
• Hormonal disorders (e.g. hypothyroidism)
• Nerve disorders (e.g. diabetes)
• Potassium deficiency (occurs, for example, if you take too many laxatives)

Beware of sudden constipation, which is accompanied by severe abdominal pain, bloated stomach, fever, nausea and vomiting! This can be a life-threatening intestinal obstruction – this is an immediate case for the emergency doctor.

Chronic constipation – what to do?

Anyone who suffers from constipation for more than three months has a so-called chronic constipation. No one should try to eliminate the problem in the long term with laxatives – instead, it is important that a doctor looks for the cause.

Treatment: What helps against constipation?

A constipation can often be relieved in a relatively short period of time by taking the following measures:

• A balanced diet with lots of fruit, vegetables and fibre (e.g. in wholemeal) stimulates the intestines and often already helps to loosen constipation. One should take time to eat and chew every bite well. Consume swelling agents such as linseed or psyllium and drink plenty. Twice a day a tablespoon of uncrushed linseed together with a glass (150 ml) of water or juice. Or several times a day, soak a teaspoon of psyllium in a little water and swallow it, then drink two glasses of liquid.
• Drink mineral water that is particularly rich in magnesium or sodium sulphate (compare the quantity information on the label when you buy it) Carbon dioxide also stimulates digestion and reduces constipation.
• Everybody should get some exercise in everyday life – even a daily walk can help against constipation.
• Intestinal activity is also stimulated by a massage of the colon reflex zones. To do this, sit down comfortably and rub the outside of your thighs with both hands from the knees up to the hip joints and then back down again. Repeat 20 times, two to three times a day, preferably as early as possible in the morning.
• At least two litres of water should be drunk daily, preferably more.
• Food such as bananas and cakes have a stuffing effect and should be avoided.
• It is also important not to suppress bowel movement.

Constipation in children

Especially small children often suffer from constipation and other complaints in the abdominal area. The following tips often help them:

• The child should drink plenty of water and unsweetened tea and eat a fibre-rich diet.
• Dried fruit, wholemeal porridge and mildly acidified milk products (e.g. kefir or buttermilk) are particularly good at stimulating the intestinal activity of small children, and food and sweets that cause constipation should be avoided.
• A gentle massage can often also help against constipation: simply massage the child’s abdominal wall clockwise with the flat of your hand.
• The child should move around a lot in the fresh air.

If the constipation is not relieved, the doctor can prescribe special laxatives as therapy. Herbal preparations for constipation are not suitable for children!