Constipation: Causes and Prevention Tips
As many as one in five people experiences chronic constipation, a condition that's even more common in women as they get older. It's something that can easily creep up on you if you're not paying attention, with many factors, from diet to other health conditions, contributing to the problem.
Here's what you need to know about constipation symptoms, causes, prevention and when to see a doctor.
Most people think constipation means not having frequent enough bowel movements. In reality, constipation is more complicated and more subtle than that, with a range of symptoms that you may not always recognize.
People may think if they are having a bowel movement every day, they can't be constipated, but you can meet the medical definition of constipation with just one of these symptoms:
- Fewer than three bowel movements per week
- Straining to start or complete a bowel movement
- Stool consistency that looks like rocks and pebbles
- A feeling of incomplete emptying
Depending on the severity, constipation can cause problems such as abdominal pain and gas. Excessive straining during bowel movements may also cause:
Causes of Constipation
Constipation has a wide range of causes and risk factors ranging from poor diet to more serious disorders. In terms of how our bodies operate, the causes of constipation fall into three categories:
- Slow transit: When stool doesn't move through your digestive tract quickly enough, you can become constipated. Risk factors for slow transit include a low-fiber diet, dehydration and taking certain drugs, such as narcotic pain medication or antidepressants. Intestinal obstruction is another potential cause, which may arise from a bowel blockage, narrow areas in the intestines called strictures or even cancer.
- Nerve signaling problems: Neurological (nerve) problems can impact the movement of stool in the digestive tract. Constipation can be an issue for people with conditions such as Parkinson's disease and multiple sclerosis.
- Pelvic floor dysfunction: Pelvic muscle weakness and other muscle function problems are a major contributor to constipation. The muscles in the pelvic floor have to work in a very particular way in order for stool to move through the rectum.
How to Prevent Constipation
The good news is that if you have mild constipation, simple lifestyle changes can help manage the condition. Prevention tips include:
- Increasing your fiber intake: Fiber-rich foods, such as fruits, vegetables and whole grains, all help improve gut function. If you have bowel sensitivity, you'll want to avoid high-fructose fruits, such as apples, pears and watermelon, which can cause gas.
- Getting more exercise: Regular exercise can help keep stool moving through the colon.
- Drinking more water: Aim for eight glasses daily, and avoid caffeine, as it can be dehydrating.
- Go when you feel like it: When you feel the urge to go, don't wait.
When to See a Doctor About Constipation
If increasing fiber intake, exercise and hydration don't solve the problem, your constipation may be characterized as chronic. Depending on the cause of chronic constipation, you may need physical therapy or even low-dose laxatives to treat the problem.
For chronic constipation, it's important to meet with a professional who can help guide you to the right kind of therapy. This is especially important if you have any warning signs of disease, such as weight loss, bleeding or pain, or stools that become pencil-thin and stay that way.
All things considered, you should see a doctor if constipation or any other physical discomfort is interfering with your daily life.