What Causes Constipation?
Constipation happens when you have fewer bowel movements than usual, or it’s difficult to pass stools. Common causes include:
- Not enough fiber: A low-fiber diet can slow digestion.
- Dehydration: Not drinking enough water can make stools harder to pass.
- Lack of physical activity: Being less active can slow down your digestive system.
- Medications: Some medications, like painkillers or iron supplements, can cause constipation as a side effect.
- Changes in routine: Stress, travel, or disruptions to your daily habits can affect bowel regularity.
Home Remedies to Help
If you’re feeling backed up, these tips can help get things moving again:
- Eat More Fiber: Fiber adds bulk to your stool and helps it move through your system. Aim for:some text
- Fruits like apples, pears, and prunes.
- Vegetables like broccoli, spinach, and carrots.
- Whole grains like oatmeal, brown rice, or whole-wheat bread.
- Stay Hydrated: Drink plenty of water throughout the day. Warm liquids, like herbal tea or warm water with lemon, can also help.
- Get Moving: Regular physical activity, like walking or light stretching, can stimulate your digestive system.
- Try a Natural Laxative: Foods like prunes, prune juice, or flaxseeds can help soften stools naturally.
- Set a Routine: Go to the bathroom at the same time each day, and don’t ignore the urge to go—waiting can make constipation worse.
When to Contact Your Doctor
Constipation usually improves with home remedies, but talk to your doctor if:
- It lasts more than a week.
- You have severe abdominal pain, bloating, or blood in your stool.
- Home remedies aren’t working, or you’re relying on laxatives frequently.