Do you also have constipation? Let's learn about the causes, symptoms, and remedies in a simple way!

Do you also feel a strange, heavy feeling in your stomach these days? Do you feel like you haven't gone to the toilet in two or three days? Does your stomach feel very uncomfortable, as if it's full? Then you may be suffering from this condition called constipation. This is actually very common, so don't be afraid. Let's talk about this in a simple and clear way today.

What exactly is constipation?

Simply put, constipation means that your bowel movements are difficult or occur less frequently than usual. On average, someone might go to the bathroom three times a day. Another person might only go a few times a week. It varies from person to person.

Do you also have these characteristics?

A person with constipation may have one or more of these symptoms. See if you have any of these too.

What are the causes of constipation?

There is not one single cause of constipation, but many factors can contribute to it. Let's break them down into several categories.

1. Lifestyle and eating habits

These are the main reasons that often affect.

• Drinking less water: Not drinking enough water during the day can cause dry stools.
• Low-fiber diet: Consuming less fiber-rich foods like vegetables, fruits, legumes, and whole grains.
• Consuming too much dairy: Some people may experience constipation if they consume too much dairy products like milk and cheese.
• Lack of exercise: When physical activity decreases, intestinal function also decreases.
• Avoiding the need to go to the bathroom: It is also not a good habit to control the urge to go to the bathroom.
• Stress: Don't be surprised, the stress in your mind also affects the functioning of your stomach.
• Sudden changes in lifestyle: Things like traveling and changing eating and drinking times can also have an impact.

2. Some medical conditions

Some diseases can also cause constipation.

• Bowel diseases: Conditions such as Irritable Bowel Syndrome (IBS), Diverticulitis, or Colon cancer.
• Hormonal problems: Conditions such as underactive thyroid (Hypothyroidism) or high blood calcium levels (Hypercalcemia).
• Nervous system diseases: Neurological diseases such as Parkinson's disease and multiple sclerosis.
• Pregnancy: Constipation is common during pregnancy due to hormonal changes and the growing baby pressing on the intestines.

3. Some medications you are taking

If you are taking medication for a medical condition, some of those medications may also cause constipation.

• Painkillers: Some strong painkillers (especially opioids).
• Antidepressants.
• Some medications for high blood pressure.
• Iron tablets.
• Antacids containing calcium or aluminum are used for gastritis.

What remedies can be done at home?

Most of the time, constipation is something that can be cured with small changes in our lifestyle and eating habits.

• Drink plenty of water: Drink at least 8-10 glasses of water a day. It is very good to drink a glass of hot water as soon as you wake up in the morning.
• Fiber-rich foods: Include leafy greens like kale, spinach, and gotu kola, vegetables, fruits like bananas, papaya, and mango, whole grains, and bran rice in your diet.
• Exercise: Walk, run, or do any exercise you like for at least 30 minutes a day. Moving your body also improves bowel function.
• Establish a habit of going to the bathroom: Try to go to the bathroom at the same time every day, especially after breakfast.
• If you feel the need to go to the bathroom, don't delay: go to the bathroom right away.
• Reduce processed foods, fried foods, bread, and noodles.
• Sitting position on the toilet: Sitting with your feet on something like a chair and your knees slightly higher than your hips can make it easier to defecate.

When you should definitely see a doctor

Constipation is usually not serious, but if you have these symptoms, be sure to see a doctor without delay.

When you see a doctor, they will ask about your symptoms, diet, and medications. If necessary, they may recommend blood tests, stool tests, or even a colonoscopy to examine your colon. This will help them determine the exact cause of your constipation and provide the necessary treatment.