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Causes of Constipation and Tips for Prevention

September 14, 2022 - Parul Saini, Webmedy Team


Our bodies are designed to remove toxins. Having regular, daily bowel movements is a means of removing toxins. Constipation contributes to toxins sitting idle in our bowels, leading to their reabsorption into the bloodstream and disruption of the normal bacterial balance.

Constipation affects up to 20% of adults worldwide and can significantly affect a person's health. Its symptoms include - infrequent bowel movements, hard feces, frequent straining to poop, and the sensation of incomplete emptying.

Why does Constipation Happen?

Constipation happens because your colon absorbs too much water from stool, which dries out the stool making it hard in consistency and difficult to push out of the body.

What Causes Constipation?

There are many causes of constipation – lifestyle choices, medications, medical conditions, and pregnancy. Here are some major causes of constipation:

  • Dehydration

    Our bodies require adequate water intake to help flush the system. Inadequate intake of water or consuming dehydrating foods like alcohol and caffeine can cause constipation.

  • Poor Diet

    Foods high in sugar and lacking nutrients negatively impact our bowel health. A low-fiber diet particularly diets high in meat, milk, or cheese can cause constipation. Fiber adds bulk and holds onto water to help move stool through the colon. Fiber also binds toxins and keeps them from absorbing into the bloodstream.

  • Thyroid Disease

    Hypothyroidism (under-functioning thyroid) is a very common cause of constipation.

  • Irregular Timings

    Travel or other changes in routine, as well as delaying the impulse to have a bowel movement, can cause constipation.

  • Age and Sedentary Lifestyle

    Constipation affects around one-third of people above the age of 60. A sedentary lifestyle or low exercise levels could lead to constipation.

Tips for Curing Constipation

  • Drink plenty of water.
  • Stop pro-inflammatory foods such as junk food and add more vegetables and fiber such as prunes or bran cereal to your diet.
  • Eat healthy fats daily.
  • Increase your digestion by chewing your food more.
  • Take Magnesium.
  • Avoid alcohol and caffeine, which can lead to dehydration.
  • Take probiotics, like those found in yogurt and kefir with live active cultures.
  • Train your body to have a bowel movement at the same time each day.
  • Get regular exercise.
  • Get quality sleep.

Summary

Constipation is a common condition, but making basic dietary and lifestyle changes can improve your symptoms. Supplements such as magnesium, fiber, and probiotics can be particularly helpful.

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