Everything You Need to Know When Dealing with Constipation

Blogs01 Oct 2024

Constipation is one of the most common issues that plague almost everyone in their lifetime. But with age, adults tend to face this problem even more. Yet, this topic is not as discussed so many are caught unawares when they are constipated. Worry not! We are here to guide you on what constipation is, what its symptoms are, what are the types of constipation, what causes it and how to prevent it. Keep reading this article to learn more.

What is Constipation?

You think you know the meaning of constipation but there’s more to it than what meets the eye. Constipation, of course, refers to infrequent bowel movements, however, even those who probably have bowel movements every day might be constipated. Some other constipation symptoms you might face are

• Having fewer than three bowel movements a week
• Struggling during bowel movements
• Feeling incomplete or unsatisfied after a bowel movement
• Hard or lumpy stools

Having even one of these symptoms can point to constipation. When more severe, constipation symptoms may include gas, pain, Hemorrhoids (they are swollen anal veins), anal fissures, and other painful issues.

Types of Constipation You May Face with Age

There are two main types of constipation

Primary constipation:

Mainly revolves around issues with the bowel and this type of constipation is not caused by any medication or condition. Also referred to as functional constipation, this type is associated with lifestyle factors. Primary constipation refers to issues like having a regular bowel movement but facing difficulty in expelling, slow stool causing delays in bowel movement and disorders of defecation.

Secondary constipation:

This type of constipation is a result of taking certain medications that can reduce smooth muscle contractility, causing constipation. Science has found that even antidepressants and supplements for iron may cause constipation in people.

Constipation Causes: What Causes Constipation as You Age?

There are a few common constipation causes that you must know about. They are:

Reduced Fibre Intake

With age, if you miss out on taking in the required amount of fibre in your daily meals, it may cause constipation. Dietary fibre can increase stool bulk and frequency so having more fibre when faced with mild or moderate constipation can be helpful.

Reduced Mobility

With age, if you find it difficult to keep up with physical activity, you may face constipation. Reduced mobility can slow down the digestive system, resulting in constipation.

Medical conditions

Diabetes, tumours or other blockages, pelvic floor disorders, gastrointestinal disorders, Irritable Bowel Syndrome, etc. can also cause constipation. Even disorders that affect muscles or nerves for regular bowel movements, for example, a stroke, can be the cause of constipation as we age.

Reduced Fluid Intake

Not consuming enough fluids can lead to dehydration, which can cause constipation symptoms. Water also helps fibre work its magic and increase stool bulk, so the lack of it can be unhelpful during constipation.

Constipation Relief at Home: Tips to Tackle Constipation

Here are some simple constipation relief tips that could help you deal with primary constipation in its mild form:

• Have nutritious meals filled with fibre to bring stool back to normal.
• Drink enough water to help the fibre aid in stool formation and frequency.
• Exercise regularly to keep your health systems active and prevent constipation.
• Consume more probiotic foods to maintain the balance in your gut bacteria and prevent constipation.
• Visit a doctor if you face constipation for more than a few weeks and if lifestyle changes and home remedies are not making a difference. See a doctor right away if you notice blood in your stool, pain in your abdomen, fever, vomiting, lower back pain etc.

Foods That May Help You Relieve Constipation

As mentioned earlier, one natural way to relieve chronic constipation is to prioritise more fibre-rich foods. Before we get into fibre foods, we should first discuss the two types of fibre: Soluble fibre and insoluble fibre . As their names suggest, these two fibres can be differentiated by their ability to either dissolve or stay undissolved by water. Typically, both types of fibres can help relieve constipation.

Foods that contain insoluble fibres are

• Green leafy vegetables
• Popcorn
• Almonds
• Walnuts
• Dried fruits
• Peels of fruits and vegetables

Easy Recipes for Constipation In Adults

Some simple recipes you can try cooking when facing constipation are:

1. A hearty bowl of oatmeal

A simple, filling and warm bowl of oats cooked in milk and topped with honey, apples, almonds, chia seeds, etc for a high-fibre breakfast.

2. Dal

Our staple home-cooked dals or lentils are also sources of fibre. You can cook them in minimal spices to enjoy a meal filled with goodness.

3. Avocado toast

Avocados are sources of fibre and having them on a slice of whole grain bread along with some spinach paste, and tomatoes can be a refreshing snack or breakfast dish that gives you so much-needed fibre.

4. Vegetable soup

Make a soup with fibre-rich vegetables like leafy greens, carrots, green peas etc with vegetable stock, salt and black pepper, for a comforting dinner recipe that’s light, and bursting with nutrition that may help with constipation.

Conclusion

Constipation can be uncomfortable, and painful and when severe or chronic, it can disrupt your life. Understanding constipation symptoms and its causes can help manage it effectively at home. Remember, having a balanced diet, adequate hydration, and regular exercise are crucial to a healthy digestive system and overall well-being.

Those over 40 could feel a little more at risk for having constipation if they don’t exercise regularly, face serious health conditions, have a reduced fluid and fibre intake etc. And while natural solutions such as having more high-fibre foods and exercising can be helpful, they may not give you relief if your constipation is severe. In these cases, it’s best to visit a doctor at the earliest to treat it effectively and return to your regular life sooner.

For more articles like these on health, nutrition and ageing, check out Right Shift . With a focus on healthy ageing for those in their midlife, our blogs aim to increase knowledge on health-related topics so that our readers can navigate their journey towards healthy ageing better. We also offer a health score calculator to know your current health status and our free meal plans can help you choose the right diet to achieve your health goals. Explore these tools to take one step towards a healthier you today!