Constipation: Causes, Fixes & Warnings | Dr Pal

Summary

In this video, Dr. Pal Manikam addresses the often overlooked topic of constipation, debunking common myths and providing practical insights. He explains that daily bowel movements aren't mandatory for good gut health, as individual patterns vary. The video covers various causes of constipation, including fiber deficiency, neurological issues, and medication side effects. Dr. Manikam also discusses lifestyle changes, dietary recommendations like high-fiber fruits (kiwi, guava, avocado), and natural remedies. Emphasizing behavioral adjustments, he stresses the importance of a balanced gut-brain axis for better bowel health. His holistic approach also encourages exercise, probiotics, and a mindful, fiber-rich diet to alleviate constipation.

Takeaways

• 😀 Going to the bathroom every day is NOT mandatory for good gut health – everyone’s gut is wired differently.
• 😀 Constipation is defined not by how often you go but by changes in your normal bowel patterns (e.g., fewer movements, straining).
• 😀 Dehydration is not the main cause of constipation – lack of fiber is more important.
• 😀 Aim for 25-35 grams of fiber daily to promote healthy digestion.
• 😀 Medications, especially iron supplements or sleeping pills, can cause constipation as a side effect.
• 😀 Neurological issues (like diabetes or Parkinson’s) can slow down your digestive system and lead to constipation.
• 😀 Colon polyps can block bowel movements, which is why colonoscopies are recommended for people aged 45-50 and above.
• 😀 If you experience blood in your stool, unexplained weight loss, or have a family history of colon cancer, consult a doctor immediately.
• 😀 Behavioral changes like timing bathroom visits after meals and avoiding distractions (like phone use) can improve constipation.
• 😀 Foods like kiwi, guava, and avocado are high in fiber and can help relieve constipation naturally.
• 😀 Quick fixes like abdominal massage, probiotics, and regular exercise can help stimulate digestion and reduce constipation.

Q & A

Is it mandatory to have a bowel movement every day for good gut health?

No, it is not mandatory to have a bowel movement every day for good gut health. Every individual is different, and some people may have bowel movements every 2 days or even every 4 to 5 days, and that can still be normal for them.

What should I do if my bowel movement frequency changes significantly?

If your bowel movement frequency changes significantly, such as going from once every 2 days to once every 4 to 5 days, it could indicate constipation, and you should be concerned. Consulting a doctor is recommended to determine the cause.

What role does fiber play in preventing constipation?

Fiber plays a crucial role in preventing constipation. It helps in softening stools and promoting regular bowel movements. A daily intake of 25 to 35 grams of fiber is recommended to improve gut health and reduce constipation.

Can neurological problems contribute to constipation?

Yes, neurological problems such as diabetes, stroke, Parkinson's disease, and multiple sclerosis can affect the brain-gut axis, which may result in constipation. These conditions can disrupt the nerves controlling bowel movement.

What is an obstructive cause of constipation, and how can it be detected?

An obstructive cause of constipation occurs when growths, such as precancerous polyps, block the bowel movement inside the large intestine. This can be detected through colonoscopy, which is recommended for individuals over 45 years old or those at risk of colon cancer.

What are the alarming signs that indicate I should see a doctor for constipation?

The three alarming signs to watch for are: blood in your stool, unintentional weight loss, and a family history of colon cancer. If any of these symptoms occur, it is important to consult a doctor for further evaluation.

What lifestyle changes can help manage constipation?

Behavioral changes like defecating after meals, reducing reliance on laxatives, avoiding distractions such as using a mobile phone while on the toilet, and using an Indian toilet or a stool for elevating legs can all help manage constipation.

How do dietary changes, especially fruits, help in relieving constipation?

Certain fruits like kiwi, guava, and avocado are rich in fiber and can help relieve constipation. Kiwi contains an enzyme called actinidin that stimulates bowel movement, guava is rich in fiber and prebiotics, and avocado offers healthy fats and fiber.

Can probiotics help in managing constipation?

Yes, probiotics, especially natural ones like yogurt, kombucha, and idli, can enhance gut health, improve the brain-gut axis, and help in managing constipation. They support beneficial gut bacteria and improve overall digestion.

What role does exercise play in alleviating constipation?

Exercise, particularly strength training, stimulates the production of short-chain fatty acids in the large intestine, which promote healthy gut bacteria and improve bowel motility. Even walking for 10 to 20 minutes after meals can be beneficial for relieving constipation.