Constipation is a common yet severe problem faced by millions of people around the world today. It can make individuals feel fatigued, sluggish, and uncomfortable. People suffering from constipation often experience irregular bowel movements, stomach aches, bloating, and even skin issues like breakouts. A weak digestive system can lead to mood swings, anxiety, and stress.

What is Constipation?

Constipation is when your bowel movements become infrequent or difficult to pass. It typically occurs when the body absorbs too much water from the stool, making it hard and dry. If you experience difficulty passing stools, infrequent bowel movements (less than three times a week), or feel uncomfortable during or after bowel movements, it could be a sign of constipation. Symptoms like constipation and bloating, constipation and stomach pain, and constipation and headache are commonly reported.

Constipation, How It Affects on Individuals

Approximately 12-19% of the global population suffers from constipation, with women and older adults being the most affected groups.

➤ Age and Gender Differences:

Studies show that constipation affects women more frequently than men, especially those in childbearing years, due to hormonal changes. Constipation in pregnancy is particularly common due to changes in hormones and the growing uterus. It also becomes more frequent with age, especially after 60, due to slowing metabolism and changes in the digestive system.

➤ Cultural Impact:

In many cultures, constipation is considered a sign of poor health, with people seeking remedies ranging from herbal treatments to strict diets. In India, for example, the intake of fiber-rich foods like fruits and vegetables is strongly encouraged to avoid digestive issues. Ayurvedic practices often recommend constipation Ayurvedic medicine like Triphala. However, in many Western cultures, processed foods high in fat and sugar contribute significantly to the problem.

What Causes Constipation?

➤ Dehydration:

The lack of adequate water intake can cause your body to absorb too much water from your stools, making them dry and hard to pass. 80% of the stool is water, so staying hydrated is crucial for regular bowel movements. If you experience constipation even after drinking water, consider other contributing factors such as diet or stress.

➤ Unhealthy Diet:

A diet low in fiber and high in processed foods (like chips, bread, and snacks) can significantly impact your digestive system. Low-fiber foods cause stool to be smaller and harder, while fiber-rich foods help soften and bulk up stool. People who consume more than 20-35 grams of fiber daily report fewer constipation issues. Including foods like spinach and oats can help alleviate constipation symptoms.

➤ Lack of Exercise:

When the body is inactive, bowel movements tend to slow down. People who engage in physical activity regularly, especially aerobic exercises like walking, running, or swimming, have better digestion and are less likely to suffer from constipation. Constipation exercise yoga is another effective way to promote digestion and improve bowel movements.

➤ Stress:

Stress and anxiety can affect how your digestive system works. In a modern, fast-paced world, many people experience high stress, which can trigger acidity, bloating, and constipation. Cortisol, a hormone released during stress, can impact digestive health, slowing down bowel movements.

➤ Dairy Products:

Some individuals are lactose intolerant or have sensitivities to dairy, which can make constipation worse. Milk, cheese, and other dairy products can cause bloating, gas, and difficulty in passing stools for these individuals.

➤ Pregnancy:

Hormonal changes during pregnancy may have an impact on the digestive tract. The body produces more progesterone, which slows down digestion, and the growing uterus can also put pressure on the intestines, making bowel movements harder to pass. Constipation after c-section or constipation after delivery is also common due to reduced activity and hormonal shifts.

➤ Aging:

As you grow older, your metabolism slows down, which means your digestive system works at a slower pace. The aging process also reduces the amount of stomach acid your body produces, making digestion less efficient.

➤ Routine Changes:

Changes in your daily routine, such as traveling, working late hours, or switching time zones, can affect digestion and lead to constipation. A sudden change in work patterns or lack of sleep can disturb bowel regularity.

➤ Ignoring the Urge to Go:

Many people ignore the urge to go to the toilet because of being too busy or feeling lazy. This leads to stool becoming harder to pass.

How to Identify if You Are Suffering from Constipation?

Here are common signs and symptoms of constipation:

❖ Passing fewer stools than usual

❖ Stools are hard and lumpy

❖ Irregular bowel movements (often feeling incomplete)

❖ Stomach pain and cramping

❖ Bloating and discomfort

❖ Nausea

❖ Loss of appetite

Constipation Trivia: Remedies & Gender Differences

➤ Cultural Remedies:

In many cultures, people turn to home remedies to relieve constipation. In India, remedies like warm water with lemon, Triphala powder, or psyllium husk are commonly used to improve digestion. Constipation treatment at home is often effective when combined with dietary changes and increased water intake.

➤ Gender Impact:

Studies show that pregnant women and women in their childbearing years are especially prone to constipation due to hormonal changes.

➤ Fiber and Gut Health:

It is believed that fiber plays a huge role in gut health. A study from the American Journal of Gastroenterology found that increased fiber intake can significantly improve symptoms of constipation and reduce the risk of digestive disorders like irritable bowel syndrome (IBS).

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Constipation Relief Remedies

➤ Drink Plenty of Water:

Hydration is crucial. Aim to drink at least 8 glasses of water daily to keep stools soft and prevent dehydration.

➤ Increase Fiber Intake:

Eating fiber-rich foods such as fruits, vegetables, whole grains, and legumes can help prevent constipation. Fiber adds bulk to stools, making them easier to pass. Foods like apples, bananas, spinach, and oats are especially beneficial.

➤ Exercise Regularly:

Physical activity helps stimulate your digestive system and can prevent constipation. Try to include 30 minutes of moderate exercise into your routine at least five times a week.

➤ Avoid Dairy:

If you are sensitive to dairy products, avoid them to prevent constipation. Choose alternatives like almond milk or soy milk if necessary.

➤ Avoid Processed Foods:

Reduce your intake of processed foods, as they are low in fiber and can make constipation worse. Instead, focus on whole, natural foods like fresh fruits and vegetables.

➤ Go When You Need To:

Don’t ignore the urge to go to the toilet. Holding it in can make your constipation worse. Try to go at the same time every day to maintain a regular bowel movement schedule.

Conclusion

Constipation is a serious yet common issue that can affect anyone, but with the right lifestyle changes, you can manage or even prevent it. A healthy diet, proper hydration, regular exercise, and stress management are key to maintaining a healthy digestive system. Whether you are a woman dealing with pregnancy-related constipation, experiencing constipation after surgery, or facing other causes, these simple steps can make a significant difference in your health and quality of life.

By adopting a balanced routine and avoiding unhealthy habits, you can overcome constipation and improve your overall well-being.