What are the causes of constipation and how to prevent it

Constipation may be caused by unreasonable dietary structure, lack of exercise, high mental stress, intestinal dysfunction, medication side effects, etc. It can be prevented by adjusting diet, increasing exercise, regular bowel movements, relieving stress, and using medication reasonably.

1. Unreasonable dietary structure

Insufficient intake of dietary fiber is a common cause of constipation. Dietary fiber can promote gastrointestinal peristalsis and help form soft stool. It is recommended to consume 25-30 grams of dietary fiber daily, which can be supplemented by consuming whole grains, broccoli, apples, and other foods. Insufficient water intake can make feces dry and hard, and 1500-2000 milliliters of water should be consumed daily. A high-fat and low fiber diet can delay gastrointestinal emptying, so it is necessary to reduce the intake of fried foods.

2. Lack of exercise

Prolonged sitting can weaken the contractility of abdominal and intestinal muscles. It is recommended to engage in 30 minutes of aerobic exercise such as brisk walking and swimming daily, which can promote intestinal peristalsis. Abdominal massage can also help improve constipation, massage the navel area clockwise for 5-10 minutes. The twisting posture in yoga can stimulate the digestive system, but those with severe constipation should avoid excessive exertion.

3. High mental stress

Long term anxiety and tension can affect intestinal function through the brain gut axis. Increased secretion of stress hormones may inhibit gastrointestinal motility. Establishing a regular schedule, practicing deep breathing, meditation, and other methods can alleviate stress. If necessary, seek psychological counseling to avoid functional constipation caused by emotional issues.

4. Intestinal dysfunction

Irritable bowel syndrome may manifest as constipation type, usually accompanied by abdominal distension and pain. Hypothyroidism can slow down metabolism and cause constipation. Gastrointestinal neuropathy may occur in patients with diabetes. This type of situation requires treatment of the primary disease, and medication such as lactulose oral solution, polyethylene glycol 4000 powder, and Bisacodine enteric coated tablets can be used according to medical advice.

5. Drug side effects

Some antidepressants, calcium supplements, and iron supplements may cause constipation. Opioid painkillers can significantly inhibit intestinal peristalsis. When using these medications, the doctor should be informed in advance of the history of constipation, and if necessary, laxatives should be used in combination. Sudden discontinuation of laxatives may lead to rebound constipation and should be gradually reduced.

To prevent constipation, it is necessary to establish good lifestyle habits and have regular bowel movements every day, even if there is no urge to defecate. The strongest gastrointestinal reflex occurs after breakfast, which is the ideal time for defecation. If symptoms such as persistent constipation accompanied by weight loss and rectal bleeding occur, seek medical attention promptly. Constipation in elderly people may require long-term management, and moderate supplementation of probiotics can regulate gut microbiota. Pregnant women with constipation should prioritize improving through diet and exercise, and use caution with stimulant laxatives.