What causes constipation? 5 underlying reasons that can be tackled easily

Constipation doesn’t just affect the body but the overall mood. Globally, constipation affects approximately 9% to 20% of the population. Although, it is fortunate that constipation, in most cases, is caused by lifestyle factors and eating habits and can be relieved without the help of medication. It is often a sign that the body needs small but some meaningful lifestyle adjustments.

Constipation is associated with a sense of discomfort and its symptoms generally include: Less than three bowel movements a week, passing hard or lumpy stools, feeling of blockage in the rectum.




What causes constipation?
The causes of constipation generally lie in simple lifestyle habits. Understanding the root can help find lasting relief as in most cases constipation can be treated. Here are some underlying causes that lead to constipation and ways to tackle them:


Low fiber intake

Fiber plays a crucial role in keeping the stool soft. Soluble fiber absorbs water and forms a gel that makes it easier for the stool to pass. Similarly, insoluble fiber speeds up intestinal movement.
The World Health Organization recommends 25-30 grams of fiber per day for an average adult. Increasing the fiber intake by adding oats, fruits, vegetables and legumes to meals can help achieve fiber intake goals and thus help in relieving constipation.

Lacking enough water

Dehydration makes the colon absorb more water from the stool. This makes the stool dry and hard. In this way hydration plays a crucial part in preventing dehydration.
Drinking enough water and increasing the amount on hot and humid days can make the stool pass easily. One can also add foods like cucumber or watermelon to the diet.

Sedentary lifestyle

Sitting too much or physical inactivity slows down digestion. The intestines need movement to function well. According to the US National Institutes of Health, movement stimulates peristalsis which is a natural wave-like motion of the intestines, but without physical activity bowel movements may slow down.
Even mild physical activity like walking for 10 to 15 minutes after meals, practicing yoga and stretching during breaks support digestion.


Medications or routine changes

Travel, disrupted sleep, stress can also affect digestion and ultimately lead to constipation. Additionally, certain medications may also slow down the bowel movements. These may include opioids, antacids containing calcium, and iron supplements.
Making routine related changes lies entirely up to the individual. As for medication related suspicion, consult with the doctor.


Delaying or ignoring the urge to defecate
As per a Harvard study, the longer stool stays in the colon, the more water is absorbed, which makes it harder to pass. Thus, delaying bathroom visits can backfire. Responding to the urge to defecate within time is advised.

It is important to understand that constipation isn’t always so simple. Severe or persistent constipation can signal underlying medical conditions, such as irritable bowel syndrome or even thyroid disorders. In pregnant women, slow digestion can be a natural cause.

During pregnancy, women should consult with their doctors before making any dietary or supplement changes. Additionally, if constipation is accompanied by blood in stool or unexpected weight loss and is lasting for months or even weeks, it is advised that individuals seek medical advice.