Constipation: reasons, remedies and why it’s more common in women

Written By jess herridge

Constipation is a common problem

1 in 7 UK adults have experienced it. In fact, in 2018-19: 76,929 people in England were admitted to hospital with constipation, equivalent to 211 people a day.

Why do we get constipation?

Normally, the muscles of the colon contract and relax, undulating like a caterpillar, to push stool around the intestines to the rectum where it is expelled. On its journey, water is absorbed from the stool. It moves quickly enough that not too much is taken so the stool doesn’t become too dry and hard.

Constipation is caused when the muscles of the intestine aren’t working efficiently and don’t effectively push stool around the colon. This leads to stool staying in the colon too long, too much water is absorbed from it, making it drier and harder to pass. Constipation can also occur if there is just too little water in the body to start with i.e. if someone is very dehydrated so the stool is hard and dry.

The general definition of constipation is:

·        fewer than three bowel movements a week

·        stools that are hard, dry, or lumpy

·        stools that are difficult or painful to pass

·        a feeling that not all stool has passed

Constipation symptoms

Symptoms can be really debilitating; pain and discomfort, sweats, bloating, straining on the toilet, having to spend a long time on toilet.

Constipation triggers

Anything that stops the muscles of the intestines working at their best can lead to constipation.  Many things can do this, for example:

  • Muscle relaxants slow down muscle movement in general which includes intestinal muscles. Pain killers, such as morphine and codeine, are muscle relaxants that’s why you can experience constipation if you take them.  

  • Age weakens muscles. This means as you age your muscles don’t contract and push stool around the colon as effectively, possibly leading to constipation.

  • Stress triggers the body into fight or flight mode. This stimulates the adrenal glands to release hormones like cortisol and epinephrine which redirect blood flow to the main organs to prioritize immediate survival over digestion with the result that the intestines move more slowly leading to potential constipation.

  • A lack of general movement and exercise will slow the movement of the large intestine

  • A low-fibre diet can cause constipation. Fibre helps stools move through the digestive tract by absorbing water and adding bulk. When you eat less fibre, you may have fewer bowel movements and smaller stools

Why women suffer with constipation more than men

Studies show around 60% of people experiencing constipation are women. There are a number of explanations for this. A woman’s colon, on average, is 10cms longer than a mans because it has to wind around the reproductive organs. This means there is more surface area from which water can be absorbed making stools  drier and harder.

The hormones oestrogen and progesterone fluctuate during a woman’s menstrual cycle, during pregnancy and the menopause. These hormones are muscle relaxants so changes in their levels can slow the muscles of the colon with the knock-on effect of slowing down the movement of food through the intestines leading to harder, drier stools and constipation.

Natural remedies for constipation:

  • Exercise can help with constipation by stimulating the muscles in your intestines and speeding up the movement of food through your digestive system

  • High-fibre diet : A high-fibre diet i.e. one that includes: wholegrains, nuts and seeds, oats, lentils, fruit and vegetables, helps with constipation by increasing the bulk and softening stools, making them easier to pass

  • Water: Staying hydrated means stools are less likely to be come hard and dry making them easier to pass

  • Coffee can help with constipation by stimulating the muscles in the colon, causing contractions that move stool through the digestive system. Caffeine, in coffee, triggers the release of hormones that promote bowel movements

  • Prunes contain the  natural laxatives: sorbitol and chlorogenic acid. Sorbitol draws water into the colon increasing stool volume and frequency. Pears and apples also contain sorbitol so they are good at reducing constipation.  There is also research that indicates chlorogenic acid may have a laxative effect by influencing the mobility of the intestine.

Digestive massage  relieves constipation:

Studies have shown abdominal massage can really help relieve constipation:

  • It can stimulate the natural movement of your intestines to support regular bowel movements

  • It improves blood flow to the abdomen and releases stress and tension  to encourage normal intestinal movement

  • It soothes discomfort

  • It  helps stimulate the digestive system to work more effectively

jess herridge