Constipation

What is constipation?

Constipation is when you find it difficult to pass stool (poop), or you go for several days without using the toilet. It means having hard, dry bowel movements or passing stool fewer than three times a week. In Africa, many people experience constipation due to low fiber diets, not drinking enough water, or sudden changes in lifestyle.

In some cases, constipation happens because of diet, medications, pregnancy, or even stress. If stool stays too long in the intestines, it becomes dry and hard, making it painful to pass.

How common is constipation in Africa?

  • Studies show that about 30% of Africans experience constipation regularly, especially those who eat a diet low in fiber.
  • Older adults, pregnant women, and people who take certain medications are more likely to suffer from constipation.
  • Many Africans rely on herbal remedies to treat constipation instead of seeking medical help.

What are the symptoms of constipation?

Everyone’s bowel habits are different. Some people go three times a day, while others go three times a week. However, you may have constipation if you experience:

Common symptoms:

  • Having fewer than three bowel movements per week
  • Passing lumpy, hard, or dry stool
  • Straining or feeling pain when passing stool
  • A feeling of fullness even after using the toilet

When to see a doctor?

If constipation comes with any of the following, seek medical attention immediately:

  • Bleeding from the rectum
  • Blood in the stool
  • Severe stomach pain
  • Lower back pain
  • Feeling like gas is trapped in your belly
  • Vomiting
  • Fever
  • Unexplained weight loss
  • Sudden change in bowel habits

A doctor may run tests to check if it is something more serious, like colon cancer or irritable bowel syndrome (IBS).

What causes constipation?

The main job of your large intestine (colon) is to absorb water from food as it moves through your digestive system. It then pushes waste (stool) out through the rectum. If waste stays in the colon too long, it becomes hard and dry, making it difficult to pass.

Common causes:

  • Low-fiber diet: Not eating enough fruits, vegetables, and whole grains
  • Not drinking enough water: Dehydration makes stool hard and dry
  • Lack of exercise: Physical activity helps move waste through the intestines
  • Ignoring the urge to go: Holding in stool for too long can lead to constipation
  • Stress and lifestyle changes: Traveling, changes in routine, or emotional stress
  • Pregnancy: Hormonal changes slow down digestion
  • Medications: Some medicines, like painkillers and iron supplements, can cause constipation

Health conditions linked to constipation?

Some diseases or conditions can make constipation worse, including:

  • Stroke, Parkinson’s disease, and diabetes (which can slow digestion)
  • Problems with the intestines, like irritable bowel syndrome (IBS) or blockage in the intestines
  • Overuse of laxatives (which can make the intestines lazy over time)
  • Hormonal imbalances, like an underactive thyroid

How to treat constipation naturally?

The good news is that constipation can often be treated at home with simple changes in diet and lifestyle.

Home remedies:

  • Drink plenty of water: Aim for 3 liters per day (about 5-6 sachets of water).
  • Eat more fiber-rich foods: Include raw fruits, vegetables, whole grains, beans, and bran cereal.
  • Reduce processed foods: Cut down on white bread, meat, and dairy products.
  • Exercise regularly: Try walking, swimming, or biking for at least 30 minutes a day, five times a week.
  • Do not ignore the urge to go: The longer you wait, the harder stool becomes.
  • Use the right position: Raise your knees by placing your feet on a small stool when using the toilet.
  • Take your time in the toilet: Try to relax your muscles and avoid rushing.

Medical treatments:

If natural remedies do not work, a doctor may recommend:

  • Fiber supplements to soften stool
  • Osmotic agents (like milk of magnesia) to pull water into the intestines
  • Stool softeners to make stool easier to pass
  • Lubricants (such as mineral oil) to help stool slide through the intestines
  • Stimulant laxatives for short-term relief
  • Herbal enemas (used in some African traditional medicine)
  • Manual stool removal (in severe cases)

How to prevent constipation?

It is easier to prevent constipation than to treat it. Follow these steps to keep your digestive system healthy:

  • Drink enough water daily
  • Eat more plant-based foods with high fiber content
  • Exercise regularly to keep the intestines active
  • Avoid holding in stool when you feel the urge to go
  • Reduce stress, as it can slow digestion
  • Limit processed foods and increase whole, natural foods in your diet

Conclusion?

Constipation is common in Africa, but it can be managed with simple lifestyle changes. Many people suffer in silence, not realizing that something as simple as drinking more water and eating more fruits can prevent it. If you are struggling with constipation, take action today by making small changes to your diet and routine. And remember, if symptoms become severe, do not hesitate to seek medical advice.