Constipation is a common digestive issue that affects people of all ages. It can be frustrating and uncomfortable, often leading to bloating, pain, and a general feeling of unease. Understanding what causes constipation and how to address it is crucial for maintaining overall health and well-being.
Constipation occurs when bowel movements become infrequent or difficult to pass, often leading to discomfort and bloating. It can be caused by a variety of factors, including a diet low in fibre, inadequate water intake, lack of physical activity, and certain medications. Other causes include changes in routine, such as travel, stress, and ignoring the urge to have a bowel movement. In some cases, underlying medical conditions like irritable bowel syndrome (IBS), hypothyroidism, or neurological disorders can also contribute to constipation.
What Causes Constipation?
Several factors can contribute to constipation, including:
- Dietary Choices: A diet low in fibre and high in processed foods can lead to hard, dry stools that are difficult to pass. Fibre helps to bulk up stool and promote regular bowel movements.
- Hydration: Inadequate water intake can result in dehydration, making stool harder and more challenging to pass. Proper hydration is essential for softening stool and promoting regularity.
- Physical Inactivity: A sedentary lifestyle can slow down the digestive system. Regular physical activity helps stimulate intestinal function and promotes regular bowel movements.
- Medications: Certain medications, such as painkillers (especially opioids), antacids, and some antidepressants, can cause constipation as a side effect.
- Medical Conditions: Conditions like irritable bowel syndrome (IBS), hypothyroidism, and diabetes can contribute to constipation. Additionally, neurological disorders that affect the colon and rectum can also cause issues.
- Lifestyle Factors: Ignoring the urge to have a bowel movement, stress, and changes in routine (such as travel) can disrupt normal bowel habits and lead to constipation.
- Pregnancy: Hormonal changes and the pressure of the growing uterus on the intestines can slow down the digestive process, leading to constipation.
Am I constipated?
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To alleviate constipation, increasing dietary fibre through fruits, vegetables, and whole grains, drinking plenty of water, and regular exercise are effective strategies.
According to the National Library of medicine, (https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9535527)’ psyllium is the best fibre for relieving constipation, improving how often people have bowel movements and reducing the difficulty of straining. This suggests psyllium could be a good first choice for treating constipation.
However, many people find plain psyllium to be rather unpalatable. This is why Cool Stool™ developed their tasty fibre seed mix that is easy to include in your daily routine. Packed with chia seeds, linseeds, psyllium husk, buckwheat and digestive bran, Cool Stool™ is bursting with fibre, healthy fats, and a wide range of essential nutrients suitable for the whole family. These ingredients also deliver powerful antioxidant and anti-inflammatory benefits, while acacia gum – a natural prebiotic – promotes and enhances healthy symbiosis in the gut.
Also available in a gluten-free version, Cool Stool helps with natural bowel movements, and also improves gut health. You can either soak it for relief from constipation – and add to smoothies; oats; yoghurt; scrambled eggs etc – or enjoy raw for general gut health as it’s so tasty sprinkled on yoghurt or fruit, and over salads and meals.
How to Fix Constipation
Addressing constipation involves making several lifestyle and dietary changes:
- Increase Fibre Intake: Incorporate more fruits, vegetables, whole grains, and legumes into your diet. Foods rich in fibre help to bulk up stool and promote regular bowel movements.
- Stay Hydrated: Drink plenty of water throughout the day. Aim for at least 8 glasses of water daily, and more if you are active or live in a hot climate.
- Exercise Regularly: Engage in physical activities like walking, jogging, or yoga. Exercise helps stimulate intestinal activity and can alleviate constipation.
- Establish a Routine: Try to go to the bathroom at the same time each day, ideally after a meal, to take advantage of the body’s natural digestive rhythms.
- Avoid Laxative Overuse: While laxatives can provide temporary relief, they should not be used regularly as they can lead to dependency and worsen constipation over time.
- Consider Probiotics: Probiotics can help balance the gut microbiome, promoting healthy digestion and regular bowel movements.
- Manage Stress: Practise stress-relieving activities like meditation, deep breathing, or hobbies to reduce stress, which can impact digestive health.
- Natural Supplements: Products like Cool Stool™ can help meet daily fibre needs. This whole-food, plant-based daily health supplement is easy to incorporate into your routine – promoting healthy digestion and relief from constipation, and can be taken as a part of your daily diet long term.
Conclusion
Constipation is a common but manageable issue. By making simple lifestyle and dietary changes, you can promote regular bowel movements and maintain a healthy digestive system. If constipation persists despite these measures, it’s important to consult with a healthcare provider to rule out any underlying medical conditions.
For more information on managing constipation, visit reputable sources like the Mayo Clinic and WebMD.
By understanding and addressing the causes of constipation, you can take proactive steps to improve your digestive health and overall well-being.
We also encourage you to download Cool Stool’s FREE Gut Guide on their website to help you get started on your journey to improved gut health, with tips, recipes, shopping lists and eating plans.
https://www.coolstool.co.za/gut-health-guide
Cool Stool™ is a fresh and much needed addition to health and wellness aisles, bridging the gap between harsh laxatives and soluble and other (often unpalatable) fibre supplements. This delicious, 100% raw, high-fibre, and super seed mix is a nutritionally diverse daily supplement that enhances natural bowel movements and improves gut health. It is scientifically formulated and tested, perfect for those dealing with digestive challenges as well as those wanting to optimise their general wellbeing. Cool Stool™ begins improving digestive health within days while adding a delicious nutty crunch to your yogurt, oats, smoothies and salads. Cool Stool™ is also available in 3 flavours as well as a gluten free version, and is great for the whole family from 2years old, and including pregnant women.
Cool Stool™ is currently available on www.coolstool.co.za, Faithful To Nature, Takealot, and at selected Wellness Warehouse, Dis-Chem, pharmacies and health stores nationwide. View the expanding and updated stockists list on https://www.coolstool.co.za/stockists
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