Constipation is a common health problem among urban dwellers, but do you know how to deal with it? Many think that drinking more water and eating more dietary fibre (fruits and vegetables) may help. According to traditional Chinese medicine (TCM), dietetics can cure constipation, excess heat and stagnation of Qi in the body. What are the remedies to get rid of this problem?
In fact, remedies are numerous and vary among individuals. You need to understand your body constitution and causes of constipation to look for the right solutions and keep your intestines healthy.
Definition of Constipation
According to the Centre For Health Protection , constipation means a change in bowel habits, infrequent stool (less than three times per week), passing stool that is too hard or too small or difficult to pass.
Causes of Constipation in a Western Medicine Perspective
The causes of constipation are numerous. In Western medicine, constipation may be caused by disruption of the intestinal bacteria, poor digestive function or medications. Below are some reasons for difficult bowel movements.
- Inadequate water or lack of fibre in foodto form soft stools and pass through the digestive system
- Stress slows muscle contractions of the colon or delays your urge to go
- Lack of exercise results in slow peristalsis
- Neurological problems among colonic mucosa, leading to slow peristalsis
- Side effects of some medications, such as blood pressure and antipsychotic drugs
- Diseases such as diabetes and underactive thyroid
- Insufficient anal muscle contraction, commonly found among infants and the elderly
- Abnormalities in intestinal structure and functions (signs of colon cancer)
Causes of Constipation in Traditional Chinese Medicine (TCM) Perspective
According to TCM, constipation refers to stool obstruction due to a disorder between the colon, intestines, liver, spleen and kidneys. Constipation is categorised into four types with respective causes, symptoms and diet therapies.
|
Types |
Causes |
Symptoms |
Diet Therapies |
|
Heat-Induced Constipation |
Heat accumulated in the stomach and intestine, especially after eating spicy food |
Dry and hard stools, aversion to heat, dry mouth, frequent thirst, bad breath and dark coloured urine |
Clear away heat and moisturise the intestines by using traditional Chinese medicines such as hemp seed, cassia seed, rhubarb, etc. |
|
Qi-Stagnation Constipation |
Anxiety, stress, emotional and lack of exercise |
Dry stools, sense of incomplete defecation, abdominal distention, frequent burping, a feeling of flatulence and decreased appetite |
Smoothen Qi and clear the obstruction by using traditional Chinese medicines such as tangerine peel, bergamot and Zhishi |
|
Blood-Deficiency Constipation |
Yang deficiency and weakness in physique, commonly observed among the elderly or induced after consuming cold food |
Dry stools, pale complexion, often accompanied by dizziness, heart palpitations and prone to forgetfulness |
Warming Yang and improve bowel movements by using traditional Chinese medicines such as cistanche, cinnamon and aconite |
|
Qi-Deficiency Constipation |
Divided into:
|
Qi deficiency: paleness, weak bowel movement, shortness of breath and fatigue Blood deficiency: paleness, dizziness and palpitation Yin deficiency: Dry stools, difficulty in passing motion and dry mouth |
Qi deficiency: Nourish Qi and spleen by using codonopsis, scutellaria Blood deficiency: Nourish Qi and smoothen the intestine with mulberry and angelica Yin deficiency: Nourish yin and kidney with scrophulariaceae and ophiopogon japonicus |
Acupressure to Relieve Constipation
Apart from diet therapies, acupuncture can also help relieve constipation, according to TCM. It fosters intestinal peristalsis by applying pressure to acupuncture points on the body. You could try to massage the following four acupoints to relieve constipation at home.
|
Qi Hai Point |
On the anterior median line of the lower abdomen, 1.5 inches below the umbilicus. |
|
Yu Ji Point |
On the radial aspect of the 1st metacarpal at the midpoint of the bone at the junction of the red and white skin. |
|
Zhi Gou Point |
Approximately 3 inches (4 fingers) proximal to the wrist of the dorsal side, in the depression between the radius and ulna. |
|
Tian Shu Points |
2 inches, approximately 3 fingers, from either side of the belly button. |
Complication of Constipation
If constipation is not treated properly, complications may occur.
- Stool that can't be expelled (faecal impaction): Chronic constipation may cause an accumulation of hardened stool that gets stuck in your intestines.
- Intestine that protrudes from the anus (rectal prolapse): Straining to have a bowel movement can cause a small amount of the rectum to stretch and protrude from the anus.
- Torn skin in your anus (anal fissure). A large or hard stool can cause tiny tears in the anus.
- Psychological problems: Common in children as they may hold the stool because of the fear of pain coming from the passing stools.
- Haemorrhoid
In addition, persistent constipation can also increase the risk of intestinal diseases, which can cause severe abdominal pain and diverticulitis.
When to See a Doctor?
In general, constipation can be relieved by having a balanced diet and exercising regularly. However, if you experience the below symptoms, you should consider seeking medical advice and examinations for any issues in your digestive system.
- Abdominal pain
- Hematochezia
- Unreasoned weight loss with high fever
- Constipation lasting for more than 3 weeks
Daily tips for constipation prevention
Changing your diet and increasing your physical activity level are the easiest and fastest ways to treat and prevent constipation. So let’s follow the below tips to maintain your bowel health.
- Increase your fibre intake: 3-4 portions of vegetables and 2-3 portions of fruits per day. Foods rich in dietary fibre are highly recommended, such as wheat bread, oatmeal and red rice.
- Drink more fluids: Water, soup and juice
- Exercise regularly: Foster peristalsis
- Lifestyle changes and bowel habits: Take rest and have your bowel movements at a regular interval. Drink some water after waking up or go after breakfast.
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