Lifestyle, Nutrition, Supplements

Let’s Get Things Moving: Understanding and Managing Constipation

Let’s face it: nobody likes talking about constipation. But, as your Blood Buddy, we’re here to address the uncomfortable topics so you can take charge of your overall well-being. Feeling backed up? Let’s break down what constipation is, what causes it, and how to get things moving again!

What Exactly Is Constipation?

Constipation isn’t just about infrequent bowel movements. It’s when you’re having fewer bowel movements than is normal for you, and your stools (poop) become hard, dry, and difficult to pass. This can also lead to bloating, cramps, and general discomfort in your abdomen (belly).

Remember, what’s “normal” varies from person to person. Healthy folks can have bowel movements anywhere from three times a day to three times a week. The key is to know your pattern.

Decoding Your Gut: Symptoms to Watch For

You might be constipated if you’re experiencing any of the following:

  • Infrequent Bowel Movements: Not having a bowel movement for three days or more.

  • Bloating: Feeling swollen and uncomfortable in your abdomen.

  • Abdominal Pain: General discomfort or cramping in your belly.

  • Straining: Having to push hard to have a bowel movement.

  • Hard, Dry Stools: Passing stools that are difficult and painful to eliminate.

Blood Buddy can’t directly track your bowel movements (yet!), but it can help you monitor dietary changes that affect your digestive health.

The Root Causes: What’s Causing the Backup?

Most often, constipation is related to lifestyle factors. Common culprits include:

  • Dietary Imbalance: Not getting enough fruits, vegetables, whole grains, or water in your diet. Also, consuming too much animal fat from meats or dairy, or too many processed foods.

  • Lack of Exercise: An inactive lifestyle slows down your digestive system.

  • Poor Bowel Habits: Ignoring the urge to go can weaken your body’s signals.

  • Certain Medications: Some medicines can contribute to constipation.

  • Age: Older adults are more prone to constipation.

Actionable Strategies to Get Things Flowing

Here’s what you can do to relieve constipation and get your digestive system back on track:

  1. Fiber Power: Fiber softens your stool and helps move food through your body more quickly. Incorporate more fiber-rich foods into your diet:

    • Fruits: Apples and pears (with the skin on!), raisins, and prunes (dried plums).

    • Vegetables: Sweet potatoes, peas, and spinach.

    • Whole Grains: Whole-wheat bread, bran, brown rice, and oatmeal.

    • Beans, Seeds, and Nuts: Beans, almonds, and popcorn are great sources.

    A Note About Fiber: If you’re not used to a high-fiber diet, start slowly to avoid gas and bloating.

  2. Hydrate, Hydrate, Hydrate: Drink plenty of water—aim for 8-10 glasses a day. Fiber needs water to do its job!

  3. Avoid Processed Foods: Limit white bread, pastries, sausage, fast-food burgers, potato chips, and fries.

  4. Regular Meals: Eating on a regular schedule helps keep your digestion moving.

  5. Get Moving: Exercise helps move stool through the intestines. Aim for at least 30 minutes of activity 3-4 times a week.

  6. Listen to Your Body: Go to the bathroom when you feel the urge.

Laxatives: When to Use Them (and When to Avoid Them)

Generally, it’s best to try the lifestyle changes above before resorting to laxatives. If you do choose to use a laxative, here are a few guidelines:

  • Stool Softeners: Can help you avoid straining.

  • Bulk-Forming Laxatives: Add water to your stools.

Important: If you’re considering taking a laxative for more than two weeks, talk to your doctor.

Key Takeaways:

  • Constipation is characterized by infrequent bowel movements, hard stools, and difficulty passing stools.

  • Common causes include dietary imbalance, lack of exercise, and poor bowel habits.

  • Lifestyle changes like increasing fiber and water intake, exercising regularly, and eating regularly can help relieve constipation.

  • Use laxatives cautiously and consult your doctor if needed.

When to Call a Doctor

Sometimes, constipation can be a sign of a more serious problem. Speak with your doctor if:

  • Your symptoms are severe or keep you from doing regular activities.

  • You haven’t had a bowel movement in more than 3 days.

  • You have nausea or vomiting.

  • You have blood in your stool.

  • You have other conditions like unexplained weight loss, fever, or weakness.

  • You’ve been taking a doctor-recommended laxative for 3 weeks and are still constipated.

By understanding constipation and taking proactive steps, you can improve your digestive health and feel your best.