Difficulty going to the bathroom may be related to known problems, such as a poor diet, lack of fiber or drinking little water. But apart from dietary causes, there are many other factors that can cause constipation.
Believe it or not, they could be lifestyle habits or medical problems that you don't know about yet. We analyze six causes for which you are constipated and we give you the best remedies to recover the frequency in your intestinal transit.
First of all, if you have symptoms that include weight loss, bloody stools, iron deficiency anemia, or gastrointestinal symptoms worsened at night, or have a family history of colon cancer or inflammatory bowel disease, constipation could be the sign of a more serious health problem that requires evaluation by a medical professional.
Causes of having constipation
Not getting enough exercise
Being hooked on a movie or spending hours playing video games may be the culprit you are looking for so much. A sedentary lifestyle has been associated with constipation, and strategies that include increased exercise have been shown to improve constipation symptoms.
Experts say you should exercise for 20 to 30 minutes moderately, three times a week, if you want to stimulate your digestive tract and enjoy regular bowel movements.
be stressed
If you're stuck, control your stress levels. Stress is believed to modulate the gut-brain axis and affect gut motility.
During stressful times, the adrenal glands produce more epinephrine, a hormone involved in the fight or flight response. This causes your body to redirect blood flow from your gastrointestinal tract to other vital organs, such as the heart, lungs, and brain, resulting in a slower bowel movement, leading to constipation.
Stress can also disrupt healthy gut bacteria, which could hypothetically slow down digestion, but more research is needed to confirm this theory.
You probably know this because you've noticed the consequences, but mental health should take precedence in people with a lot of stress, and doctors can help with treatment, coping mechanisms, and behavior modifications to help with relaxation.
Ignoring the urge to go to the bathroom
Holding back poop once in a while isn't a big problem, but doing it on a daily basis can be counterproductive.
Ignoring the urge to poop can contribute to the development of constipation. And if you put off pooping often, there may be a bigger underlying problem at play.
Some people may be avoiding the pain associated with passing large, hard stools, a fissure anal o hemorrhoids. Others may be avoiding the memories for sexual or physical abuse or an eating disorder. In these cases, it is best to seek the help of a medical professional.
You can also do a daily routine. For example, take every night a fiber supplement. Then, in the morning, get moderate physical activity, drink a hot beverage, preferably caffeinated, and have a high-fiber cereal within 45 minutes of waking up.
This routine increases the contractions peristaltic high amplitude of the early morning hours (the wave-like muscle contractions of the digestive tract) and will get everything flowing in the bathroom.
Be pregnant
When you are pregnant, you may also notice that your usual bowel habits stop. That's because pregnancy leads to hormonal and mechanical changes that can contribute to constipation.
In fact, constipation ranks second only to nausea as the most common digestive problem in pregnancy.
take certain medications
Some medicines can also cause problems with bowel movements. Several medications are associated with constipation, including anticholinergics, opioids, calcium channel blockers, iron supplements, and certain antidepressants.
Older adults, who often take these medications, may be at higher risk for long-term constipation.
Having certain medical conditions
It surely comes as no surprise that underlying gastrointestinal problems, such as irritable bowel syndrome, can cause constipation, but other non-GI health issues can also slow down your trips to the bathroom.
Endocrine, neurological, and multisystem disorders may be associated with constipation, such as hypothyroidism, diabetes, scleroderma, Parkinson's disease, and connective tissue disorders.
La dysfunction of the soil pelvic, which can affect relaxation and coordination of the pelvic floor and abdominal muscles during bowel movements, can also cause constipation.
Remedies to combat constipation
- Bebe more water. At least eight a day, although it will depend if you are an athlete and you increase your dehydration by sweating.
- increasedwasor fiber intake. A Mediterranean diet with 25 to 30 grams of fiber per day is recommended. Fruits, vegetables, whole grains, and legumes provide a source of fiber.
- movete. Get at least 20 to 30 minutes of moderate physical activity three times a week.
- No leave for later yous trips to the bathroom. You have to learn to recognize and respond to the urge to have a bowel movement, especially in the morning.
- Incorporate Breathing Techniques. Deep breathing can help relax your pelvic floor muscles.
- put a stool versus lavatory. This trick can straighten the angle between the anus and the rectum, allowing for easier bowel movements with minimal effort.
- Choose a over-the-counter medication. When lifestyle, dietary, and non-medical interventions are not enough to improve constipation, a variety of over-the-counter and prescription medications are available. These can be bulk fiber supplements, laxatives, and stool softeners. If these remedies aren't effective, talk to your doctor about possible prescription therapies.