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4 constipation mistakes that can be avoided

4 constipation mistakes that can be avoided

Constipation occurs when a person has not passed regular stools or experiences painful passing of hard stools. One might also experience abdominal discomfort and bloating, two of the primary symptoms of constipation. There are multiple factors, from underlying health complications and side effects of prescriptions to changes in daily nutrition and lifestyle choices that impact the frequency and regularity of bowel movements. It is important to address and avoid these mistakes that can worsen constipation.

Using excess laxatives
Doctors suggest the use of laxatives for constipation relief as a temporary measure. One should never take laxatives in extremely high amounts. Such frequent use for bowel movements makes the body become overdependent on the prescription. There may come a time when the digestive tract will be rendered inactive and cannot promote bowels. Excessive laxative use can also make the stools watery and can cause diarrhea as a result.

Eating too much fiber too quickly
Fiber is good for digestion but it’s necessary to slowly increase its intake. It’s also crucial to understand the difference between soluble and insoluble fibers. Insoluble fibers found in whole grains and even some vegetables may worsen the symptoms of constipation like bloating and flatulence. Nutritionists suggest increasing soluble fiber intake gradually, allowing the body to get used to it. Fruits and vegetables like black beans, brussels sprouts, sweet potatoes, turnips, broccoli, carrots, kidney beans, apples guavas, are all excellent sources of soluble fibers.

Not managing stress
Stress often goes unnoticed till it’s too late. Too much stress increases cortisol levels in the body that harms healthy cells and affects vital functions. Even anxiety and depression can cause elevated levels of stress. This can lead to flare ups associated with common digestive disorders that can cause constipation. One must take time out to allow the mind and body to relax by practicing stress management techniques like mindfulness training, relaxation, and counseling for coping with stress.

Not doing any physical activity
Another mistake people commonly make is avoiding physical activity. Exercise boosts the body’s metabolism and directly aids digestion. This improves bowel movements and prevents constipation from worsening. However, leading a sedentary lifestyle can worsen the symptoms, and it can increase the risk of health complications in the long run. Doctors recommend doing mild to moderate exercises for 20 to 30 minutes at least four days every week to boost immunity, mood, and metabolism.

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