Constipation is a condition that many people experience at some point in their lives, but it’s not often spoken about and it can significantly impact day-to-day life and well-being. December is recognised as Constipation Awareness Month and we’re here to break down the causes and how to better manage and prevent constipation through lifestyle changes, dietary adjustments and medical interventions when necessary.
What is constipation and what causes it?
Let’s take a quick look at what constipation actually is and what defines it. Having a regular, normal bowel movement is closely linked to your overall health. Constipation is defined as having fewer than three bowel movements per week, accompanied by symptoms like hard, dry stools, difficulty passing stools or a feeling of incomplete evacuation. While occasional constipation is normal, chronic constipation can be a sign of underlying health issues that require medical attention.
Think constipation is just something women or pregnant people experience? Let’s take a look at the causes of both occasional or chronic constipation and what you can do about it.
Common causes of constipation include:
Diet
Having a diet low in fibre is a key cause of constipation as well as insufficient water intake. So staying well hydrated, drinking a minimum of 2 litres of water a day, in combination with a diet high in fibre will help to combat constipation.
Lifestyle
Living a more sedentary lifestyle is linked to constipation. The WHO recommends a minimum of 150 minutes of moderate to vigorous exercise per week, with an ideal of 300 minutes.
Ignoring the urge
Delaying bowel movements can lead to hardened stools over time. While it can be
Health conditions
Certain health conditions or illnesses can often be associated with constipation. For example, IBS (Irritable Bowel Syndrome) often alternates between constipation and diarrhoea. Other conditions like hypothyroidism can be associated with a slow digestive system and people who suffer from diabetes can experience issues with bowel movements as high blood-sugar levels can wreak havoc with your gut health.
Medication
Painkillers, antidepressants and iron supplements have all been associated with constipation as a potential side effect.
Stress
Modern research has shown a real link between the brain and gut health. Stress and anxiety can have a disruptive impact on our digestive system and bowel movements – one of which may be constipation.
Pregnancy
Constipation is a common symptom during pregnancy, affecting up to 40% of women. This is mostly due to hormonal changes, reduced physical activity and pressure from the uterus. It’s also true that the normal hormonal fluctuations which occur within the menstrual cycle may also impact non-pregnant women at different times in the month and may cause constipation.
The key preventative measures you can take are to:
1. Increase fibre intake through fruits, vegetables and whole-grains. Try these high-fibre oat cookies or this high-fibre vegan bolognese and make sure to purchase whole-grain pasta or rice.
- Stay adequately hydrated with plain water.
- Increase physical activity and exercise – try to go for daily walks and visit our workout resource centre for a host of workout routines, videos and information.
- Try to manage your stress as best you can. How do you know when it’s time to seek therapy or professional support? Read this article for more information.
If your symptoms persist for more than three weeks, it’s time to visit a doctor. Also be mindful of other symptoms such as blood in the stool, unexpected weight-loss, any other sudden bowel movement changes or pain.