How To Fix Constipation

Blocked. Delayed. Backed-up. Struggling to go number two. Constipation. Whatever you call it (or not) it’s a very embarrassing topic. Despite that, it’s something more of us suffer with than you might think. It’s an uncomfortable and frustrating experience that many people face at some point in their lives. In fact, studies show that women are more likely to get constipated than men. (Mmmkay 😒 )

Understanding constipation is the first step toward finding relief. If you haven’t yet spoken with a medical professional about your poop problems, this guide will break down everything you need to know about understanding and managing constipation.

What Is Constipation?

ICYDK, 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. 

What Causes Constipation?

Several factors can contribute to constipation, including:

1. 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.
2. 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.
3. Physical Inactivity: A sedentary lifestyle can slow down the digestive system. Regular physical activity helps stimulate intestinal function and promotes regular bowel movements.
4. Medications: Certain medications, such as painkillers (especially opioids), antacids, and some antidepressants, can cause constipation as a side effect.
5. 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.
6. 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.
7. 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?

In 1997, a diagnostic tool was created to help classify stools into seven categories. The Bristol Stool Form Scale characterises stool based on its consistency; and this can help identify if it is a healthy bowel movement.

Experts consider types 1 and 2 to be uncharacteristically hard and indicative of constipation, while types 6 and 7 are unusually loose and may indicate diarrhoea. Healthcare professionals generally consider types 3, 4, and 5 to be the most typical.

How To Relieve Constipation 

Integrating simple lifestyle changes can make a significant difference in managing constipation.

Hydrate
Start by increasing your daily water intake. Hydration is crucial for keeping stools soft and easy to pass.

Exercise 
Regular physical activity is also essential. Aim for at least 30 minutes of moderate exercise most days of the week. Whether it’s brisk walking, yoga, or cycling, movement stimulates digestion.

Manage stress
Through relaxation techniques such as meditation or deep breathing exercises. Stress can disrupt bodily functions, including digestion.

Avoid junk food
Excessive consumption of processed foods high in sugar and fat; they can contribute to sluggishness in your gut. Focus on whole grains and fresh fruits instead for better digestive health.

READ MORE: 10 Dietician-Approved Lifestyle Changes That’ll Curb Those Uncomfortable IBS Symptoms

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READ MORE: 8 Natural Foods That Actually Work To Relieve Constipation

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