Chronic constipation is an uncomfortable problem that affects approximately 4 million Americans. This happens when difficult or infrequent bowel movements result in lumpy or hard stools. You may also feel like you haven’t completely emptied your bowels. For many people, constipation means having fewer than three bowel movements per week.

There are several possible causes of constipation. Identifying the culprits can help you determine an appropriate treatment option.

1. Diet

A diet that doesn’t contain enough fiber can lead to constipation. Fiber helps speed up how quickly food moves through your digestive tract. Processed foodssuch as fast foods, lunch meats, and prepared snacks, are generally low in fiber. On the other hand, whole grains, legumesvegetables and fruits contain a lot of fiber. Many experts recommend consuming around 20 to 30 grams (g) of fiber per day.

Water is also important for helping fiber work better in your body. Not drinking enough fluids throughout the day can make passing stools more difficult. Drinking six to eight glasses of water a day can relieve constipation symptoms.

2. Lifestyle

Certain lifestyle habits can trigger constipation. For example, lack of physical activity can lead to feelings of exhaustion. Your colon responds to your body’s movements. Often, people who are inactive after an illness or surgery have difficult or infrequent bowel movements because they don’t get enough exercise.

Lack of sleep can also lead to constipation. One study found that people who slept seven hours a day had the lowest risk of chronic constipation. Try to go to bed at a regular time each evening.

3. You ignore the call of nature

Sometimes constipation can occur because you don’t go to the bathroom when you need to. People who retain stool may eventually stop feeling the need to go. This is because your body becomes less sensitive to its normal signals. Stools may also become harder and impacted if you have a bowel movement. It’s best to go when you feel like you’re going to have a bowel movement.

4. Age

Older age can make you more prone to constipation. One reason for this is that the muscles in your digestive tract weaken as you age. This makes it more difficult to move stools effectively. Additionally, older adults are often less active, have other health problems, and may be taking medications that can trigger constipation symptoms.

5. Pregnancy

Constipation is a common problem during pregnancy. Studies show that between 11% and 38% of pregnant women suffer from constipation. Part of the reason is that you produce more hormones. progesterone when you are pregnant. Progesterone can relax your intestines, slowing digestion. Additionally, the extra weight of the fetus can put increased pressure on your intestines.

6. Stress, anxiety and depression

Research suggests that people with depression And anxiety have a greater risk of developing constipation. In one study, constipated patients were about 14 times more likely to be diagnosed with a mood or anxiety disorder.

Although the exact reason for this correlation is unclear, researchers believe that when people are stressed, their bodies release hormones that disrupt digestion.

7. Medicines

Many prescription and over-the-counter (OTC) medications can cause constipation. The most common include:

Certain dietary supplements, such as those that contain iron, can also cause constipation.

8. Underlying Conditions

Some underlying health conditions that could increase your risk of developing constipation include:

• Scar tissue adhesions from previous surgeries
• Diabetes: When the body does not use insulin properly, causing blood sugar imbalances
• Endometriosis: A condition in which the uterine lining grows outside the uterus
• Hypothyroidism: An underactive thyroid does not produce enough hormones that the body needs
• Irritable bowel syndrome (IBS): A condition that causes pain, bloating and constipation.
• Kidney disease: Any damage to the kidneys
• Multiple sclerosis (MS): an autoimmune disease that affects the central nervous system
• Parkinson’s disease: a neurological disorder that affects muscle and motor functions
• Weak pelvic floor muscles

9. Other more serious health problems

Sometimes more serious health conditions can be the cause of constipation. These may include:

Talk to a healthcare provider

Constipation is a common problem. Most of the time it will go away on its own. But you should call your healthcare provider with one of the follow the signs:

• Your symptoms last more than three weeks.
• Your symptoms are serious and interfere with your daily life.
• You have abdominal or rectal pain that does not go away.
• You are experiencing unexplained weight loss.
• You have rectal bleeding.

Quick Tips to Relieve Constipation

If you suffer from constipation, you may want to try these tips:

• Eat fiber-rich foods: Stock up on vegetables, fruits and whole grains.
• Drink more water: Staying hydrated can aid digestion.
• Exercise: A short walk or stretches can help stimulate the intestines.
• Use a laxative: Over-the-counter laxatives can relieve symptoms but should not be used long term.
• Take a hot bath: Warm water can help wake up your digestive system.
• Use a stool softener: This medicine may make it easier to pass stools.
• Take one fiber supplement: They can promote regularity of bowel movements.
• Try one enema: An enema may be used to loosen stool in the rectum to get occasional relief.

Summary

Constipation is a common problem. There are many reasons why you may be feeling depressed. Diet, lifestyle habits, pregnancy, age, medications and underlying medical conditions are also possible reasons.

If you experience frequent or severe constipation, it’s a good idea to talk to your healthcare professional. Treatments can help you feel better and return to your daily routine.