Constipation is a common issue that can significantly affect your quality of life. This condition can appear in various forms, ranging in severity and duration, and can cause discomfort, bloating, gas, and even impact your mood and sex life. Many people either don’t recognize the symptoms or prefer to suffer in silence due to the nature of the problem, often feeling dissatisfied with current treatments. Here are some mistakes to avoid when dealing with constipation.
- Low or wrong balance of fibre
- Fibre keeps your digestive system on track. If your diet is heavy on processed foods but light on fruits, veggies, and whole grains, you might not be getting enough fibre. Too much insoluble fiber over soluble fiber can also cause problems. Add more soluble fibre like kiwis, raspberries, mangoes, prunes, oats, flaxseeds, and chia seeds to help out.
- Hydrate but don’t over-hydrate
- Water is crucial for digestion. Dehydration makes stools harder to pass. Aim for about 2 litres a day; but don’t over-hydrate – this si a case when more is not better as it won’t improve constipation.
- Movement
- Physical activity can help stimulate your intestines. Regular exercise, even a simple walk, can make a significant difference, but no one exercise is better than the other. Trying to fit in something most days espeically if you are like most people and spend most of your day sitting!
- Ignoring the urge
- Ignoring the urge to go can lead to constipation. Listen to your body and act when you feel the signal. If it is weak, spend 5 minutes on the toilet after breakfast to try to encourage bowel movement ie. it can learn to take the hint.
- Medication side effects
- Certain medications, like pain relievers, antidepressants and blood pressure drugs, can cause constipation. Consult your doctor if you suspect your medication is affecting your bowel habits.
- Stress
- Stress can slow down your gut. Techniques like deep breathing, mindfulness and gut-directed hypnotherapy can help manage stress and improve digestion. DOn’t under-estimate how much of a role this can play!
- Dietary changes
- Sudden diet changes can disrupt your digestive system. Gradually introduce changes and maintain a balanced diet to help your body adjust smoothly.
- Travel
- Traveling can throw off your routine and digestive system. Maintain a consistent eating schedule, stay hydrated, and move around as much as possible. If you don’t have a bowel motion for more than 3 days, add a gentle laxative for a bit of extra acceleration.
- Insufficient calorie intake
- Calories are a measure of energy that our bodies derive from the food we eat. This energy fuels all bodily functions, including digestion. When you don’t consume enough calories, your body enters a conservation mode to prioritize essential functions, which can slow down non-essential processes like digestion. Digestive movements are driven by the contractions of smooth muscles in the intestines. Insufficient calorie intake can weaken these muscles over time, making it harder for your digestive system to move stool through the intestines efficiently. In addition, eating too few calories can disrupt hormone production, including hormones that regulate digestion and bowel movements. Hormonal imbalances can further contribute to constipation. A balanced diet with adequate calories is key to maintaining regular bowel movements and overall well-being.
- Underlying health conditions
- Conditions like hypothyroidism, IBS, and diabetes can cause constipation. Persistent constipation with other symptoms warrants a check-in with your healthcare provider.
Understanding the reasons behind constipation can help you take the right steps to prevent it. By making small adjustments to your diet, lifestyle, and routines, you can keep your digestive system running smoothly. And overall, know that there is a solution for you out there. Never give up!
