Achieving Regularity: The Opposite of Constipation

Understanding Constipation and Its Opposite

Constipation is a common condition affecting people of all ages. It occurs when bowel movements become difficult or less frequent. The opposite of constipation is regularity - having bowel movements that are soft, easy to pass and at a normal frequency. Let's explore constipation and its opposite in more detail.

What is Constipation?

Constipation refers to infrequent, difficult, or incomplete bowel movements. Specifically, constipation involves:

• Having fewer than 3 bowel movements per week
• Passing hard, dry stools that are painful or difficult to pass
• Straining excessively during bowel movements
• Feeling like you still need to go after a bowel movement
• Feeling blocked up or full

People experiencing constipation often feel sluggish, bloated, or uncomfortable. It's one of the most common digestive problems.

Causes of Constipation

A variety of factors can trigger constipation, including:

• Diet: Lack of fiber, not drinking enough water, consuming dairy products
• Medications: Iron supplements, antidepressants, opioids
• Physical inactivity: Not getting regular exercise
• Changes in routine: Traveling, different daily schedule
• Health conditions: Diabetes, irritable bowel syndrome, colon cancer
• Ignoring urge to go: Delaying having a bowel movement
• Pregnancy hormones: Raised progesterone levels

Symptoms of Constipation

Signs and symptoms of constipation include:

• Passing fewer than 3 stools per week
• Lumpy or hard stools
• Straining to have bowel movements
• Feeling of blockage in the anus or rectum
• Needing help to empty the bowels
• Feeling like you can't completely empty the bowels
• Abdominal pain, bloating, discomfort
• Lack of appetite
• Irritability, fatigue, changes in mood

Complications of Constipation

While not always serious, constipation left untreated can lead to complications like:

• Hemorrhoids - swollen veins in the anus
• Anal fissures - small tears in the tissue lining the anus
• Fecal impaction - hard, dry stool blocks the intestines
• Bowel perforation - hole forms in the intestinal wall

Chronic constipation has also been associated with a higher risk of colorectal cancer.

Understanding Regularity and Normal Bowel Movements

The opposite of constipation is having regular, normal bowel movements. But what does this look like?

What is Regularity?

Regularity refers to a pattern of bowel movements that are:

• Soft and easy to pass
• Comfortable and require little or no straining
• Occurring at a frequent and consistent interval for the individual

There is no "normal" frequency as regularity varies by person. However, a healthy range is considered 3 times per day to 3 times per week.

Characteristics of Normal Bowel Movements

Normal, healthy bowel movements often share these features:

• Are passed without straining
• Have a soft, solid consistency
• Are brown in color due to bile
• Produce a mushy sound when hitting the water
• Smell mildly offensive
• Float or sink (either is normal)
• Occur after a meal or upon waking up

Bowel movement regularity and appearance varies person-to-person. Monitoring changes is important.

Achieving Regularity - The Opposite of Constipation

Making certain dietary and lifestyle changes can help you achieve regularity and avoid constipation:

Eat More Fiber

Fiber adds bulk to stools, softening them and stimulating bowel movements. Good sources include fruits, vegetables, whole grains, beans, nuts and seeds. Gradually increase fiber intake and drink more water to avoid bloating.

Stay Hydrated

Drinking enough fluids softens stools and prevents constipation. Water, juices, herbal teas, broths and foods with high water content aid hydration. Caffeinated drinks can have a dehydrating effect.

Exercise Regularly

Physical activity helps facilitate bowel regularity. Aim for at least 30 minutes per day of moderate exercise like brisk walking, swimming or cycling. This stimulates intestinal contractions.

Establish a Routine

Setting a regular time to go to the bathroom like after meals trains your body. Don't ignore the urge to go, as delaying bowel movements allows stools to harden.

Use Probiotics

Probiotics may help relieve constipation by optimizing gut health. Food sources include yogurt, kefir, kimchi and kombucha. You can also take probiotic supplements for added benefits.

Consider Fiber Supplements

If diet and lifestyle changes aren't enough, talk to your doctor about using fiber supplements like psyllium or methylcellulose. Start with low doses and increase slowly.

Discuss Medications

For short-term relief, over-the-counter laxatives like magnesium citrate or polyethylene glycol may be helpful. For persistent constipation, prescription medications may be warranted.

When to See a Doctor

Consult your doctor if you experience:

• Persistent changes in bowel habits lasting > 2 weeks
• Blood in stool
• Unexplained weight loss
• Abdominal pain or cramping
• Inability to control bowel function

A doctor can evaluate your symptoms, recommend testing, and tailor a treatment plan to help restore regularity.

The Takeaway

Constipation involves infrequent, difficult bowel movements, often causing bloating and discomfort. The opposite is having regular, normal bowel movements that are soft, easy to pass, and at a consistent frequency.

Achieving regularity involves dietary and lifestyle measures like eating fiber, staying hydrated, exercising and establishing a bathroom routine. OTC or prescription medications may also help regulate bowel movements.

Pay attention to changes in bowel habits and talk to a doctor if constipation persists. With the right treatment plan, you can get your bowel movements regular again.

Disclaimer: This article is for informational purposes only and does not constitute medical advice. Always consult with a healthcare professional before starting any new treatment regimen.