Constipation is a common disorder that can cause much discomfort and other problems. There are a variety of causes, including diet, lifestyle, medications, and underlying medical conditions. In this article, we discuss the 5 most common causes of constipation.
Low Fiber Diet
Eating a diet that is low in fiber can be one of the most common causes of constipation. Fiber helps to absorb water and add bulk to stool, which makes it easier for the bowels to move waste out of the body. Increasing your intake of fiber-rich foods like fruits, vegetables, whole grains, legumes and nuts can help ease symptoms.
Inadequate Water Intake
Another common cause of constipation is inadequate water intake. Water helps to soften stool and make it pass through the digestive system more easily. People who don’t drink enough fluids or those with certain medical conditions, such as diabetes, may be at risk for constipation due to dehydration. It’s important to stay hydrated by drinking at least 8 – 10 cups of water each day.
Lack of Physical Activity
Many people don’t get enough physical activity, which can contribute to constipation. When the body is inactive, it doesn’t receive the stimulation it needs to keep the digestive system functioning properly. Therefore, it can be helpful to increase physical activity levels by engaging in regular exercise, such as brisk walking or jogging. This will help stimulate your digestive system and reduce constipation.
Ignoring the Urge to Go
Ignoring the urge to have a bowel movement is one of the most common causes of constipation. If you’re not able to use the bathroom immediately, take time away from your busy schedule and focus on going when you feel the urge. Delaying going to the bathroom can cause waste build-up in the large intestine, which makes it harder to go later on. Taking small steps like this will help reduce your risks of developing constipation.
Medications
Medications can be a common cause of constipation. Many prescription medications, such as opioid painkillers, antacids containing aluminum or calcium, antidepressants, and some antihistamines, can interfere with digestion and stool formation and contribute to constipation. It is important to talk to your doctor or pharmacist if you are taking medication that might be contributing to your constipation.
Remedies
Prunes and prune juice are known to help with constipation problems. But out of the two the prunes are the better choice since they are richer in fiber. Try soaking 1 fig and 3 to 5 prunes in warm water overnight. In the morning drink the juice and eat the fruit. Soak 1 tablespoon of flaxseed with 1 tablespoon of raisins in 1 cup of water. The following morning eat them before breakfast or mix and soak flaxseed in prune juice. And take 1 to 2 tablespoons daily.
