Nothing sets in faster than panic when your internal plumbing has slowed. I’m referring to your digestive system, of course. We’ve all dealt with constipation at some point, and depending on how long your episode has lasted, you may feel like you’re in dire straits. Constipation is one of the most common backdoor struggles, and2.5 million Americanssee the doctor yearly because of it.
Constipation happens when poop turns stone-like, and because it’s hard and dry, it’s difficult to pass. With constipation, you may successfully poop a little while the rest stubbornly stays inside. Poopingthree times per week or lessmay be a telltale sign that constipation may be at play.
With all the trending talk about gut health, changes in bowel habits can make you feel judged or pegged as an unhealthy eater. But that’s not always the case. Stress, aging, taking supplements andtraveling can triggerpoop problems too, and it could even run in your family.
A few lifestyle tweaks may be what you need to get back on the porcelain throne more comfortably and confidently.
This article outlines six normal reasons you might be constipated and what you can do to get relief.
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You’re Not Drinking Enough Fluids
Drinking a hot cup of joe to jump-start the workday is a common motivator for many early risers. But, before you know it, it’s 2 p.m., and you may not have sipped any H2O yet. If getting enough fluids, especially water, has been tough lately, it could be why it’s been so hard going No. 2. Normal poop is composed of74% water, and as the water content increases, the softer the stool may be. Even the slightestchange to the water contentmay form a hard stool, so constipation can happen more easily than we might think.
Water is essential to healthy digestion and helps your body absorb nutrients from food. In partnership with dietary fiber, water can help fiber do its job of aiding digestion. Consider drinking water from refillable bottles that stay cold, and have a flip-up spout for easy sipping. Every time you drink, count at least six sips. Be careful not to wait until you feel thirsty, but try to hydrate yourself with water throughout your day.
Your Eating Habits Lack Fiber
Your Body Isn’t Moving Enough
A brisk walk or a virtual HIIT routine can get your heart pumping and help your digestion get moving, too. It turns out that the colon responds well to physical activity. Moreover,exercise can help promote healthy muscle tone, which can also help with healthy digestion.
A 2019 review published in theScandinavianJournalofGastroenterologyfound that exercise showed significant benefits in improving constipation symptoms in nine exercise studies on constipation. However, more research is needed in this area.
You’re Dealing with Stress
It’s Your Supplement or Medication
Somecalciumandiron supplementsmay be to blame for your constipation. A 2019 review published in theJournalofUOEHlists multiple medications that may promote stool blockages—antihistimaines, NSAIDS, opioids, antipsychotics, antiarrhythmics and diuretics, to name a few. It can be helpful to speak with your medical provider to determine if your medications might be a contributing factor to your constipation struggles.
You’re Getting Older
Constipation is a common problem for older adults,starting from around age 60.
Taking multiple medications, having a poor appetite (or low fiber intake) and having a sedentary lifestyle could explain why constipation can be more of a reality as we age. Further, aging decreases your sense of thirst, increasing your risk for dehydration and constipation. But aging doesn’t promise toilet troubles, and there are things you can do to help you stay ahead of constipation. TheNational Council on Agingrecommends drinking a third of your body weight in ounces. So, if you weigh 175 pounds, you’d want to drink at least 58 ounces of water daily. If you’re taking multiple medications, talk to your medical provider before making any changes and tell them if you’ve been living with constipation.
Tips to Help Relieve Constipation
Depending on the person, constipation may be a quick fix. Discover a few simpleways to relieve constipation.
The Bottom Line
Gas,bloatingand constipation can be troubling, but they’re often just normal parts of life and health and may be nothing to worry about. If you’ve been feeling plugged up, you may just need a few lifestyle adjustments to get things moving more smoothly again. Focusing on fibrous foods, upping your water intake, reducing stress or being mindful of your medications may help provide relief. Constipation happens to us all, and for various reasons. If constipation regularly disrupts your life, talk to your doctor or dietitian.
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