Why Can't I Go? Constipation: What Causes It and How to Fix It
Read the article below for a guide to what causes constipation and how to fix it. We also encourage you to download our FREE Gut Guide to help you get started on your journey to improved gut health.
Constipation is a common digestive issue that affects people of all ages. It can be frustrating and uncomfortable, often leading to bloating, pain, and a general feeling of unease. Understanding what causes constipation and how to address it is crucial for maintaining overall health and well-being.
Constipation occurs when bowel movements become infrequent or difficult to pass, often leading to discomfort and bloating. It can be caused by a variety of factors, including a diet low in fibre, inadequate water intake, lack of physical activity, and certain medications. Other causes include changes in routine, such as travel, stress, and ignoring the urge to have a bowel movement. In some cases, underlying medical conditions like irritable bowel syndrome (IBS), hypothyroidism, or neurological disorders can also contribute to constipation. To alleviate constipation, increasing dietary fibre through fruits, vegetables, and whole grains, drinking plenty of water, and regular exercise are effective strategies.
According to the National Library of medicine, (https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9535527)’ psyllium is the best fibre for relieving constipation, improving how often people have bowel movements and reducing the difficulty of straining. This suggests psyllium could be a good first choice for treating constipation. Taking more than 10 grams per day for at least 4 weeks seems to work best for various constipation symptoms. These results could help improve how fibre is recommended and used in treating constipation, leading to better patient care.
What Causes Constipation?
Several factors can contribute to constipation, including:
Dietary Choices: A diet low in fibre and high in processed foods can lead to hard, dry stools that are difficult to pass. Fibre helps to bulk up stool and promote regular bowel movements.
Hydration: Inadequate water intake can result in dehydration, making stool harder and more challenging to pass. Proper hydration is essential for softening stool and promoting regularity.
Physical Inactivity: A sedentary lifestyle can slow down the digestive system. Regular physical activity helps stimulate intestinal function and promotes regular bowel movements.
Medications: Certain medications, such as painkillers (especially opioids), antacids, and some antidepressants, can cause constipation as a side effect.
Medical Conditions: Conditions like irritable bowel syndrome (IBS), hypothyroidism, and diabetes can contribute to constipation. Additionally, neurological disorders that affect the colon and rectum can also cause issues.
Lifestyle Factors: Ignoring the urge to have a bowel movement, stress, and changes in routine (such as travel) can disrupt normal bowel habits and lead to constipation.
Pregnancy: Hormonal changes and the pressure of the growing uterus on the intestines can slow down the digestive process, leading to constipation.
Am I constipated?
Refer to the chat below:
How to Fix Constipation
Addressing constipation involves making several lifestyle and dietary changes:
Increase Fibre Intake: Incorporate more fruits, vegetables, whole grains, and legumes into your diet. Foods rich in fibre help to bulk up stool and promote regular bowel movements.
Stay Hydrated: Drink plenty of water throughout the day. Aim for at least 8 glasses of water daily, and more if you are active or live in a hot climate.
Exercise Regularly: Engage in physical activities like walking, jogging, or yoga. Exercise helps stimulate intestinal activity and can alleviate constipation.
Establish a Routine: Try to go to the bathroom at the same time each day, ideally after a meal, to take advantage of the body's natural digestive rhythms.
Avoid Laxative Overuse: While laxatives can provide temporary relief, they should not be used regularly as they can lead to dependency and worsen constipation over time.
Consider Probiotics: Probiotics can help balance the gut microbiome, promoting healthy digestion and regular bowel movements.
Manage Stress: Practise stress-relieving activities like meditation, deep breathing, or hobbies to reduce stress, which can impact digestive health.
Natural Supplements: Products like Cool Stool™ can help meet daily fibre needs. This whole-food, plant-based supplement is easy to incorporate into your routine, promoting healthy digestion.
Conclusion
Constipation is a common but manageable issue. By making simple lifestyle and dietary changes (see our Gut Health Guide for tips, recipes, shopping lists and eating plans), you can promote regular bowel movements and maintain a healthy digestive system. If constipation persists despite these measures, it's important to consult with a healthcare provider to rule out any underlying medical conditions.
For more information on managing constipation, visit reputable sources like the Mayo Clinic and WebMD.
By understanding and addressing the causes of constipation, you can take proactive steps to improve your digestive health and overall well-being.