
Constipation is a condition in which the stool becomes hard and dry as a result of decreased or difficult bowel movements. Constipation, a common digestive problem that can be seen in all age groups, can negatively affect the quality of life. Here are the causes of constipation and effective solutions to alleviate this problem:
Causes of Constipation
- Insufficient Fiber Consumption: Not having enough fiber in your diet can lead to constipation. Fiber makes stool soft and bulky, making bowel movements easier.
- Insufficient Water Intake: When the body is dehydrated, stool becomes harder and difficult to pass. Water is essential for the proper functioning of your digestive system.
- Sedentary Lifestyle: Regular physical activity promotes bowel movements. A sedentary lifestyle can trigger constipation.
- Eating Patterns and Habits: Habits such as irregular meals, eating quickly or fasting for long periods of time can negatively affect digestion.
- Stress and Anxiety: Psychological factors can also affect bowel movements. Stress and anxiety can lead to contraction of the intestinal muscles and constipation.
- Drug Use: Some medications may cause constipation side effects. Especially painkillers, antidepressants and iron supplements can cause this problem.
- Digestive System Diseases: Irritable bowel syndrome (IBS), diverticulitis, or other digestive disorders can cause constipation.
- Hormonal Imbalances: Hormonal changes such as pregnancy, diabetes or thyroid problems can also cause constipation.
What Is Good For Constipation?
- Increase Fiber Consumption: Consuming high fiber foods is effective to prevent constipation. Whole grains, vegetables, fruits and legumes are good sources of fiber. The daily recommended fiber intake is 25 grams for women and 38 grams for men.
- For Plenty of Water: Drinking enough water helps keep stools soft. Aim to drink at least 8 glasses of water a day.
- Exercise Regularly: Physical activity promotes bowel movements. Regular walks, yoga and other exercises can prevent constipation.
- Use Probiotics: Probiotic-rich foods such as yoghurt and kefir support intestinal health. Probiotic supplements may also be beneficial.
- Improve Your Eating Pattern: Consume regular and balanced meals. Eat your food without rushing and chewing thoroughly. This makes digestion easier.
- Learn to Manage StressYou can relieve constipation symptoms by using stress-reducing techniques such as meditation, deep breathing exercises or taking up a hobby.
- Use Natural Laxatives: Natural laxatives such as prunes, dried apricots, and flax seeds can increase bowel movements. But avoid overusing them.
- Create a Habit of Defecation: Establish a regular bowel habit by trying to go to the toilet at the same time every day. Going to the toilet, especially in the morning, after breakfast, encourages bowel movements.
Constipation is closely related to lifestyle and eating habits. To deal with this problem, it is important to adopt healthy habits such as a fiber-rich diet, adequate water consumption and regular exercise. Additionally, managing stress and using natural laxatives when necessary can also be effective. If constipation becomes persistent or severe, it is important to consult a healthcare professional to determine if there is a serious underlying health problem. A healthy digestive system is essential to your overall health. Therefore, the steps you take to prevent and manage constipation will improve your quality of life in the long run.