Constipation
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All of us have dealt with constipation before, but for some of us, it’s more than an occasional inconvenience. Learn more about what causes constipation, how you can avoid it and what to do when it happens to you.
What Is Constipation?
Constipation is a condition in which you go too long without having a bowel movement. The Mayo Clinic defines it as having fewer than three bowel movements per week. While this happens to almost everyone on occasion and isn’t life-threatening, it’s definitely uncomfortable.
Constipation is extremely common, and most of the time will go away on it’s own, or with some small adjustments to your lifestyle. But the condition can also be chronic, a condition which can cause excessive straining on the toilet, which can lead to things like pelvic organ prolapse, or other conditions.
If you also suffer from bladder leaks, you may notice that they get worse when you’re constipated. That’s because when you’re constipated, your colon becomes enlarged and places more pressure on your bladder. This in turn can make you feel like you have to go more urgently and more often, which may lead to more bladder leaks.
Symptoms Of Constipation
The most obvious sign of constipation is that you have too few bowel movements. This may be different for everyone – some people empty their bowels several times a day and some may only go a few times each week. What you should look for is any abnormalities in your own schedule. Typically, going longer than 3 days without having a bowel movement is too long, as your stool gets harder and more difficult to pass in that time.
Other Constipation Symptoms
- Finding it difficult to have a bowel movement (straining)
- Pain during a bowel movement
- Hard, dry or small stools
- Feeling that you haven’t been able to completely empty your bowels
- A feeling of fullness, even after you’ve had a bowel movement
- Excessive gas
Causes
Constipation can have many causes:
- Your diet. Any change to your diet may lead to constipation. Not drinking enough water makes constipation more likely, since it makes your stools dryer and harder to pass. Additionally, not eating enough fiber (which adds bulk to your stool and softens it, making it easier to pass) or eating too much dairy, sugary foods or high fat meat can all make you constipated.
- Your activity level. A little exercise each day helps everything – even your bowels! Holding it in and ignoring the urge to go can damage the nerves in the rectum, making them less able to respond appropriately when they need to.
- Certain medications. Pain drugs, antidepressants, iron pills or antacids that contain calcium or aluminum can all be constipating.
- Relying too much on laxatives. While occasional laxative use can help with constipation, using them for too long can cause dependency, and that can actually make your constipation worse.
- Certain medical conditions
- Pregnancy
- IBS
- Hypothyroidism
- Eating disorders
- Colon cancer
- Neurological condition (Parkinson’s Disease, MS, or a spinal cord injury)
- Pelvic Organ Prolapse
How To Get Relief From Constipation?
If you’re currently suffering from constipation, there are some home remedies that may be worth trying:
- Drink more water. Unless your doctor advises you against drinking more, warm liquids can help with constipation, since they stimulate the bowel by widening the blood vessels in your digestive system, increasing blood flow and GI activity. (Read this article for tips on how to know if you’re drinking enough.)
- Adjust your diet. Certain foods are known to help aid in constipation. Prunes are a tried-and-true remedy for constipation. You can also try adding probiotics, such as keifer and yogurt, or sauerkraut to your diet. Other foods, such as broccoli, clear soups, beans, wheat bran, grapes, apples and pears may also help. (Check out this easy recipe to help with constipation.)
- Add some exercise to your day. Moving your body helps to get your bowels moving, too. It doesn’t have to be intense, either. Simply walking is enough to help keep you regular. (Learn how tostart a walking group in this article.)
- If you have to go, don’t ignore it. Holding it in can cause damage to the nerves in your rectum, making your problem worse over time.
How Can I Avoid Constipation In The First Place?
There are many lifestyle changes you can make to prevent constipation from happening in the first place:
- Eat a balanced diet – Make sure you’re getting enough fruits and vegetables each day, and incorporate beans and whole grains into your diet, since these can help bulk up and soften your stools, making them easier to pass.
- Drink plenty of water – Not only does it help you stay hydrated, but water also helps make stool softer and pass more smoothly.
- Avoid caffeine and alcohol – Caffeine and alcohol can be very dehydrating and should be avoided if you struggle with constipation.
- Move your body every day – Exercise speeds up the time it takes for your food to pass through your intestines by increasing your blood flow.
- Don’t ignore the urge to go – Holding it in not only backs you up, but, as we mentioned previously, over time it can actually damage the nerves in the rectum, making your problem worse over time.
- Watch your pooping posture – Squatting is the most effective way to empty your bowels. Unfortunately, modern toilets are not designed for proper pooping posture. Using a stool helps, as it allows you to sit with your knees higher than your hips.
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