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7 mistakes to avoid when dealing with constipation

Constipation is a common problem that can cause considerable discomfort while also disrupting energy levels, mood, and well-being. Chronic idiopathic constipation affects about 9–20% of adults in the country. While the condition can also result from health concerns and a few treatment options, one of the reasons for this can be poor lifestyle choices. However, avoiding a few mistakes can promote smooth bowel movements and help manage the discomfort associated with constipation.

Not drinking enough water
One thing that dictates how well the body functions is hydration. Regulated bowel movements are one of the important functions affected by hydration. If one does not have enough water and fluids during the day, they are likely to experience dry and hard stools, making bowel movement difficult. Low water intake is one of the most common mistakes to avoid making to relieve constipation.

Making poor nutritional choices
High-fiber foods can make one feel full and add bulk to solid waste. When one has low-fiber meals, the digestive system slows down, making it difficult to pass stools. So, adding high-fiber foods to daily meals can help relieve constipation. Such food keeps things moving in the digestive system while adding bulk and water to the waste. So, one can choose whole grains, legumes, vegetables, and fruits, which are all rich sources of soluble and insoluble fiber.

Carbohydrate-heavy foods are also good sources of fiber. Therefore, consuming carb-rich foods like milk, yogurt, legumes, apples, bananas, cereals, rice, peas, mangoes, and berries can help one manage constipation.

Ignoring urges
Bathroom breaks are essential to get rid of waste, and the body is designed to signal the need for such breaks. One should respond to the body’s signals and try to urinate or pass stools as and when they feel that urge. Ignoring the signals can make the start absorbing components of these waste products, which can worsen constipation.

Not exercising regularly
Prolonged periods of inactivity can slow down the digestive system, as the body is not using enough energy and just conserving it for the future. Exercising regularly can promote activity in the digestive system and stimulate bowel movements. Even milder forms of physical activity, like yoga and walking, can help regulate bowel movements and avoid constipation.

Not getting enough sleep
Sleep, like hydration, plays a major role to play in maintaining bodily functions. Lack of proper sleep or poor sleep quality can trigger constipation. So, one should clock in a minimum of six to seven hours of quality sleep to ensure everything runs smoothly.

Not managing stress
Stress affects various aspects of the body, including digestion. When feeling stressed or anxious, one can find it difficult to go to the bathroom. So, elevated stress levels can contribute to constipation. Here, practicing breathing exercises, yoga, and other relaxation techniques can relieve stress and encourage regular bowel movements.

Overusing laxatives
Excessive dependence on laxatives to encourage bowel movement can affect the ability to pass stools without assistance. As laxatives are temporary measures, one should consult a doctor to address the underlying cause of constipation to find a permanent solution.

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