Constipation is a common digestive problem that can affect people of all ages. In this post, we'll look at the symptoms, causes, and helpful tips for resolving constipation.

symptoms

Constipation is medically diagnosed when bowel movements occur less than three times a week. A distinction is made between acute and chronic constipation. Chronic constipation occurs when symptoms have been present for at least three months and two or more of the following symptoms occur:

• Strong pressing
• Lumpy or hard stools
• Subjectively perceived incomplete emptying
• Less than 3 bowel movements per week
• taking laxatives
• Pain during emptying

Symptoms vary from person to person, but can significantly impact daily life and often cause pain or an uncomfortable feeling of fullness.

causes

There are numerous reasons why constipation occurs. The most common causes include:

• Low-fiber diet: A diet low in fiber can make stools hard and difficult to pass.
• Lack of fluids: Without sufficient fluid intake, the stool becomes hard and difficult to pass through the intestines.
• Microbiome imbalance: The gut flora plays a crucial role in digestion. An imbalance can lead to constipation and other digestive problems.
• Lack of exercise: Physical inactivity slows down bowel movements and can promote constipation.
• Stress: Persistent stress activates the sympathetic nervous system, which slows down digestion.
• Medications and hormonal changes: Certain medications and hormonal changes can also cause constipation.

Solutions and tips for constipation

There are numerous approaches to aid digestion and prevent constipation. Some of the most effective measures are explained below:

• High-fiber diet: A high-fiber diet promotes intestinal motility and keeps stools soft and bulky. It is important to consume both soluble and insoluble fiber. Insoluble fiber is found in whole grains, nuts and seeds, while soluble fiber is found in oats, apples and flaxseed. A prebiotic supplement can also help promote the growth of beneficial gut bacteria.
• Probiotics to promote healthy gut flora: Probiotics, which contain live beneficial bacteria, can have a positive effect on gut flora. They are found in fermented foods such as yogurt, kefir and sauerkraut and support digestion by restoring the natural balance of gut flora. Studies show that certain probiotic strains can improve gut motility and stool consistency.
• Adequate fluid intake: Water plays a central role in digestion as it softens stools and makes intestinal transit easier. Drinking at least 1.5 to 2 liters of fluid daily can help relieve and prevent constipation.
• Regular exercise: Physical activity stimulates intestinal motility by improving blood flow and stimulating the intestinal muscles. Even a daily walk can help promote digestion and prevent constipation.
• Regular meal times and moderate meal frequency: A regular meal rhythm and a meal frequency of 2-3 meals a day can stabilize the digestive tract. It is important to allow enough time for digestion to ensure smooth bowel function.
• Stress management: Stress activates the sympathetic nervous system, which slows down bowel movement and negatively affects digestion. Conversely, relaxation exercises such as yoga, meditation or breathing exercises can help activate the parasympathetic nervous system and promote digestion.
• Microbiome care through prebiotics, probiotics and omega-3 fatty acids: The microbiome is a complex ecosystem that plays an important role in health. Prebiotics (indigestible fiber), probiotics and omega-3 fatty acids help maintain a healthy microbiome. Omega-3 fatty acids, e.g. from fatty fish and flaxseed, have an anti-inflammatory effect and strengthen the intestinal mucosa. A diet rich in these nutrients can promote the balance of the intestinal flora, improve digestion and thus relieve constipation.

Conclusion

Constipation can be successfully treated or prevented through a combination of healthy diet, regular exercise, stress management and care of the intestinal flora. Healthy intestinal function is not only important for digestion, but also contributes to general well-being. The epikur Trilogy supports the development of the microbiome and brings the intestinal flora into balance. It is based on an intelligently coordinated combination of active ingredients consisting of a probiotic , a prebiotic with a vitamin and mineral complex and omega-3 fatty acids .

In acute cases or if constipation persists, we recommend seeking medical advice to rule out possible underlying health problems.