Most everyone goes through periods of constipation from time to time. And while it's not the most pleasant of topics to think about, it's important to understand what's happening in your body when you're constipated so that you can find relief.
There are a number of different things that can cause constipation, ranging from dietary factors to medical conditions. But regardless of the cause, there are some things you can do to ease your symptoms and get your system moving again. Read on to learn more about constipation, what causes it, and how you can find relief.
What is Constipation?
Let's start with a definition. According to the Mayo Clinic, constipation is "infrequent bowel movements or difficult passage of stools that persists for several weeks." In other words, if you're going less than you'd like or if it's taking more effort than usual to go when you do, you may be constipated.
What Causes Constipation?
There are a number of different factors that can lead to constipation. Some common culprits include:
1. Not getting enough fiber in your diet:
Fiber helps to add bulk to your stool, making it easier to pass. If you're not getting enough fiber-rich foods in your diet, that could be why you're feeling constipated.
2. Not drinking enough water:
Water helps to keep your stool soft, making it easier to pass. If you're dehydrated, that could lead to hard, dry stools—and constipation.
3. Eating too many processed foods:
Processed foods are often low in fiber and high in fat, both of which can contribute to constipation. So if you've been eating a lot of processed foods lately, that could be the culprit.
4. Having an underlying medical condition: In some cases, constipation may be caused by an underlying medical condition such as irritable bowel syndrome or hypothyroidism. If you've been struggling with constipation for a long time or if other symptoms are also present, it's a good idea to see your doctor to rule out any potential health concerns.
How Can I Find Relief?
If you're dealing with constipation, there are a few things you can do to ease your symptoms:
1. Eating more fiber-rich foods:
Add fruits, vegetables, whole grains, and beans to your diet for an easy way to up your fiber intake and help relieve constipation.
2. Drinking plenty of water:
Be sure to drink eight glasses of water per day—or more if you can—to stay properly hydrated and help ease constipation.
3. Try a natural laxative.
If lifestyle changes don't seem to be enough, there are natural laxatives that can help to ease constipation. Some popular options include prunes, flaxseed, psyllium husk, and chia seeds
4. Getting regular exercise:
Exercise helps stimulate the natural movements of your digestive system, which can help relieve constipation. A moderate amount of exercise is best—too much exercise can actually make constipation worse.
If you're struggling with constipation, chances are there's a simple explanation—and solution! In most cases,constipation is caused by dietary issues such as not getting enough fiber or water or eating too many processed foods. Making some simple changes to your diet and lifestyle should help provide relief from occasional constipation. However, if you've been struggling with chronic constipation or other symptoms are also present, be sure see your doctor as there may be an underlying medical condition causing your symptoms.
