HEALTH Constipation – an irregular problem

An irregular problem


Sabine Hiller

This long, cold winter seems at last on its way out, and we are all coming out from beside our stoves to get a bit more active again. This time of year, after the excesses of Christmas and too much time spent on the sofa, some of us may not be quite as regular in our bowel habits as we should be. So, what can you do, when you find you suffer from constipation?

What’s behind it?
First, a few words need to be said on the causes of constipation. Being too inactive, leading a sedentary lifestyle, is a major factor in getting sluggish. Regular physical activity helps to promote circulation to your abdomen and keeps you regular. Not eating enough plant foods and eating too much dairy products have been identified as causes in childhood constipation. Equally, not taking enough fluids can also cause you to get ‘bunged up’.
There are many prescription and over-the-counter drugs that can cause constipation, such as analgesics, anti-inflammatory agents, iron supplements, anti-depressants, aluminium containing antacids and diuretics. Talk to your GP if you suspect that your medication is causing you to be less regular.
Intestinal motility can also be impaired by various medical conditions, such as  hypothyroidism, and organic disease in the colon, rectum or anus can likewise cause constipation. If for some reason, you produce or release less bile, this will also have an effect on your bowel, as do food allergies.
Many people get constipated when they are feeling tense or anxious, so finding ways to reduce or alleviate anxiety are important. Many who suffer from Irritable Bowel Syndrome, find that treating their anxiety greatly helps with their bowel symptoms.
With children, there is always the possibility that they simply ignore the call to go – they are either too busy playing, or hate to use the toilet at their school or playgroup. If this becomes a pattern, it may well lead to constipation and further reluctance to visit the bathroom.
It is important to remember that whenever you experience more than a temporary change in your bowel habits (such as more or less bowel movements, or a change in colour or shape) especially if these are associated with bleeding or discomfort, that you should go and see your GP to exclude any malignancies.

Choose a lifestyle that will keep you regular

• Keep physically active
• Eat a diet rich in fruit,vegetables, whole grains
• Ensure sufficient fluid intake.
• If suffering from anxiety or stress, learn yoga, meditation or other stress management techniques. See a CBT therapist, if you find you cannot do it on your own.
• Go when your bowel tells you to go – don’t postpone (and then forget..)!
• Review your medications with your GP if necessary
• Avoid frequent use of stimulating laxatives

What else can you do?
If organic causes have been excluded, a medical herbalist can prescribe herbs that help restore a sluggish digestive system back to proper function by using plants to stimulate bile production and bile flow, release spasms in the bowel, encourage a healthy bowel flora and calm frayed nerves. While occasionally needed, I generally avoid stimulating laxative herbs, as these merely make matters worse in the long term.

Self-help tips

• Linseed or psyllium seed, taken with plenty of water.
• Prunes, kiwis, figs and tamarind are foods worth introducing for a sluggish bowel.
• A hot sitz-bath can help to get the circulation going and things moving.
• A gentle abdominal massage done in a clock-wise manner is especially effective for children. It can help them get over a bout of simple constipation, and also helps to release trapped gas.
• Consider taking a probiotic.
• Increase your Vitamin C intake – fruit and vegetables in general, in particular various berries, rosehips, peppers, broccoli, brussel sprouts, guava, papaya.
• Increase your Magnesium intake – found in nuts, seeds, green vegetables, whole grains.
• Make sure you see your GP if you experience serious discomfort or if symptoms persist.

Sabine Hiller BSc(Hons) MIIMH MNIMH – is a qualified professional medical herbalist based in Westport. She is a member of the Irish Institute of Medical Herbalists and the National Institute of Medical Herbalists (UK). She can be contacted at 098 35909.