Habits that cause constipation

Constipation is a common condition that can affect anyone. This condition is caused by many different reasons, including eating and living habits. Here are some habits that can contribute to or worsen constipation.

Eat less fiber

Fiber holds water and softens stool, which in turn helps stool move more easily through the intestines. Consuming less fiber will make stools hard, solid and lead to constipation. Fruits, green vegetables, beans, wholegrain breads and cereals are high-fiber foods that everyone should add to their diet.

However, it is necessary to balance the amount of fiber consumed because adding too much fiber at once will have the opposite effect and lead to constipation. People with constipation should also limit their consumption of fatty meats, dairy products, eggs or sweet desserts as these can aggravate the condition.

Drink some water

When there is a lack of water, the body will increase the absorption of water from the stool, causing the stool to become hard and difficult to move in the digestive tract. Each person should drink about 8 glasses of water a day to prevent or relieve constipation. Fruit juices such as orange juice, lemon juice, apple juice… also have the same effect.

In contrast, caffeinated beverages such as coffee and soft drinks can cause dehydration and make constipation worse. Milk also makes some people constipated.

Sitting a lot, sedentary

People who are sedentary or sit a lot have a higher risk of constipation than others. This is because sitting too much puts pressure on the abdomen, slows down digestion and leads to problems like bloating, heartburn, and constipation. A lot of bed rest due to health problems also causes the same condition. Health experts recommend that people try to exercise every day. Even gentle activities like walking or climbing stairs will help prevent constipation.

Hold on to defecation

If a person refrains from having a bowel movement, the intestines will absorb water from the stagnant stools in the rectum, making the stools hard and difficult to pass. Withholding bowel movements when you feel the urge to go also damages the nerves in the rectum and makes them less responsive. At this point, it is difficult for the brain to know when the intestines need to empty the stool, which means more stools need to be accumulated for the rectum to create enough stimulation on the nerves. The more analyte stored in the intestine, the longer it is, the larger it becomes and difficult to expel.

Abuse of laxatives

Laxatives can help people with constipation have easier bowel movements. This medication works by stimulating the nerves located in the intestines, causing the intestines to contract and expel stool. Using laxatives for too long or too much can damage the nerves, causing the intestines to begin to become dependent and gradually lose its ability to contract. This makes constipation worse.

Before thinking about using laxatives, people with constipation should try other ways such as drinking water, adding more fiber, exercising… If these do not work, talk to your doctor about it. laxative use. Your doctor may prescribe a short-term trial of a laxative for a constipated patient.

In addition to the above habits, certain medical conditions, mental problems, and drug side effects can also cause constipation. Depending on the cause, the patient will have the appropriate treatment. If constipation is caused by lifestyle habits, patients can change these habits to improve the condition. In some cases, people with constipation will need medication to treat them.

Phuong Quynh (According to Webmd, National Institutes of Aging)