Don’t Let Constipation Slow You Down

Constipation is a common condition that can affect people of all ages and may not be identified until symptoms worsen or complications arise ^[1]. It is generally described as having infrequent bowel movements or difficulty when passing stools, though bowel habits can vary from person to person ^[2]. 

Typical symptoms include: ^[2]

• Having less than three bowel movements weekly
• Passing stools that are hard, dry, or lumpy
• Needing to strain during bowel movements
• Feeling as though the bowels have not been completely emptied

Although often considered a minor condition, constipation can seriously affect your comfort and day-to-day life. Understanding its causes, symptoms, and management is important for maintaining overall health.

The Impact on Overall Wellbeing

Chronic constipation can affect physical well-being and quality of life. Common symptoms include abdominal bloating, cramping, and a sensation of fullness or discomfort. In addition, repeated straining during bowel movements can lead to issues such as hemorrhoids ^[3].

What causes constipation?^[2]

Lifestyle factors associated with constipation include:

• Insufficient fluid intake, 
• Low dietary fiber, 
• Lack of regular exercise, 
• Delaying bowel movements despite the urge.

Certain medications may also contribute to constipation.

Management and Prevention of constipation

Constipation can be prevented and managed with simple changes in lifestyle and diet modification. Key approaches include slowly increasing dietary fiber, maintaining adequate fluid intake, engaging in regular physical activity, and developing consistent bowel habits ^[4-5].

1. Staying well-hydrated ^[5]

   1. Drinking adequate fluid helps keep stools soft and supports regular bowel movement.

2. Increase dietary fiber and natural high-fiber foods ^[4-5] 

   1. Dietary fiber can increase stool bulk, helping it move more easily through the intestines. 
   2. Examples: Consume more fruits, vegetables, whole grains, legumes and prunes

3. Regular physical activity ^[4-5]

   1. Stimulate the muscles in the intestines, encouraging normal bowel movements. 
   2. Activities such as walking, jogging, and cycling can support digestive health.

4. Good bowel habits 

   1. Avoid delaying bowel movements, as this may cause stools to become harder, drier, and more difficult to pass ^[5].
   2. Use the bathroom around 15 to 45 minutes after meals as a regular routine ^[5].
   3. Raising your knees above hip level using a footstool can help align the rectum and make passing stool easier ^[6].

5. Supplement when necessary ^[5]

   1. Fiber supplements such as psyllium help the stool retain water, making it softer and easier to pass. 

In conclusion, understanding the causes and effects of constipation plus taking early action can help improve digestive health. Constipation should not be overlooked. Adopting healthy lifestyle habits such as maintaining adequate hydration, consuming sufficient dietary fiber, engaging in regular physical activity, and practicing good bowel habits can support regular bowel movements and promote overall well-being. 

Visit your nearest CARiNG Pharmacy to find out more about managing constipation and maintaining good digestive health.