Tips for Easing Constipation: How to Find Relief

Understanding Constipation: Causes, Symptoms, and Relief

Constipation is a common issue affecting all age groups, but it’s especially prevalent in older adults due to factors like less exercise, slower metabolism, and reduced muscle contraction in the digestive tract. Typically, having fewer than three bowel movements a week signals constipation, but it’s important to watch for other symptoms like bloating or stomach cramps. This guide covers constipation basics, including its symptoms, causes, complications, and ways to relieve and prevent it.

Symptoms of Constipation

Common constipation symptoms include:

• Less than three bowel movements per week
• Hard, dry, or lumpy stools
• Straining or pain during bowel movements
• Stomach ache or cramps
• Bloating or nausea
• Feeling of incomplete evacuation after a bowel movement

Common Causes of Constipation

Various factors can lead to constipation, such as:

• Dietary Issues: Lack of fiber, not enough water, lactose intolerance, or gluten sensitivity.
• Irritable Bowel Syndrome (IBS): A condition that affects the bowels and can cause constipation or diarrhea.
• Celiac Disease: An intolerance to gluten causing autoimmune reactions and digestive issues like constipation.
• Dehydration: Insufficient water intake, affecting the digestive process.
• Sedentary Lifestyle: Lack of exercise can weaken abdominal muscles, crucial for regular bowel movements.
• Stress: Can affect how food moves through the digestive system, leading to constipation or diarrhea.
• Routine Changes: Traveling or poor sleep can disrupt bowel movements.
• Certain Medications: Some medicines and supplements can contribute to constipation.

Complications from Constipation

Constipation can lead to issues like:

• Hemorrhoids: Caused by straining during bowel movements.
• Anal Fissures: Tears around the anus from straining, leading to rectal bleeding.
• Rectal Prolapse: Part of the intestinal lining protruding from the anus.

Relieving and Preventing Constipation

To manage constipation, consider:

• Increasing Fiber Intake: Soluble and insoluble fibers, found in fruits, vegetables, and whole grains, can improve digestion and soften stools.
• Increasing Physical Activity: Exercise helps prevent and alleviate constipation.
• Drinking More Water: Staying hydrated is crucial for preventing constipation.
• Using Laxatives or Stool Softeners: But only under medical guidance.

Addressing Underlying Conditions: Treat conditions like celiac disease or IBS to manage constipation symptoms.

When to See a Healthcare Provider

Consult a healthcare provider if you have severe or chronic constipation affecting your quality of life or causing other health problems.

Chronic Idiopathic Constipation (CIC)

CIC is ongoing constipation without a known cause, common in women and older adults. Treatment includes dietary changes and increased physical activity.

Seek Immediate Medical Attention If:

• You have rectal bleeding or blood in the stool
• Experience constant abdominal pain or inability to pass gas
• Have symptoms like vomiting, fever, lower back pain, or unintended weight loss

Constipation Frequency and Chronic Treatment

Constipation is typically defined as fewer than three bowel movements per week. Chronic constipation treatment depends on the underlying cause, often requiring a healthcare provider’s guidance.

Factors Worsening Constipation

Certain foods like high-fat meals, dairy products, eggs, sweets, and processed foods can exacerbate constipation. Not drinking enough water also contributes to the problem.