Constipation: a word that, for some, means much more than just a simple inconvenience. Between bloating, abdominal pain, and hard stools that are difficult to pass, being constipated is not just uncomfortable—it's a real ordeal. And guess what? You're not alone in this struggle! According to the National Institute of Diabetes and Digestive and Kidney Diseases, 16% of American adults suffer from constipation, and this number doubles with age. About 33% of people over 60 experience it regularly. Constipation, in addition to being annoying, can be linked to medical conditions such as diabetes, strokes, or irritable bowel syndrome (IBS), according to the National Institute on Aging.
It is important to understand that constipation is not a disease in itself, but rather a symptom of an underlying problem. Your lifestyle habits, mental health, and diet are all factors that can disrupt your bowel movements. Here are six possible reasons why you're having trouble going to the bathroom, along with tips to get your system back on track.
1. You might be dehydrated
Water is life! To have supple skin, energy, and even a good digestive system, hydration is essential. In fact, according to the U.S. National Library of Medicine, not drinking enough water is one of the main reasons for constipation.
As Grace Goodwin Dwyer, a dietitian from Nashville, explains, "At least a liter of water passes through our colon during digestion, but only a small portion of it ends up in the stool." Essentially, if you're dehydrated, your stools are likely to become as hard as concrete.
Water needs vary from person to person depending on activity level and environment, but generally, men should consume about 3.7 liters of water per day (about 15 cups), and women should consume 2.7 liters (about 11 cups). Water doesn't just come from drinking glasses of water; juices, sodas, milk, coffee, tea, as well as fruits and vegetables, also count.
2. You are stressed and anxious
Stress is like a silent saboteur. It can not only disrupt your sleep and speed up your heart rate but also prevent you from going to the bathroom. Stress and anxiety can lead to gastrointestinal problems such as irregular bowel movements, or even IBS.
To remedy this, learn to better manage your stress. This can range from a relaxing bath to a more intense activity like a spinning class. The idea is to find what works for you and incorporate it into your daily life.
3. You are not consuming enough fiber
Fiber is essential for regulating blood sugar levels, maintaining good intestinal health, and preventing chronic diseases. If you're constipated, it may be because you're not consuming enough fiber.
Insoluble fibers, found in whole grains, nuts, seeds, and vegetables, help add bulk to your stools and prevent them from hardening. As for soluble fibers, such as those found in oats, beans, and chia seeds, they stabilize blood sugar and can even reduce blood cholesterol.
4. You have recently changed your diet
Abruptly changing your fiber intake can lead to side effects like constipation. If you've decided to eat more fiber, increase it gradually to avoid discomforts such as bloating or gas.
5. You need to intensify your exercise routine
A sedentary lifestyle can contribute to irregular bowel movements. Regular exercise can not only improve muscle strength but also promote better bowel movements. A simple daily walk can already make a big difference!
6. You have started a new medication or supplement
Some medications or supplements, such as those containing iron or calcium, can slow down your bowel movements. Similarly, certain blood pressure medications, antihistamines, and even some antidepressants can cause constipation.
If you notice a sudden worsening of constipation or if these tips do not relieve you, consult a doctor. Constipation can sometimes be a sign of an underlying health problem.
