Do you have to go to the bathroom less than two days a week? When you do, do you have to sit for a long time and strain? Do your stools come out dry and hard, like stones? Then you may have a common health problem called constipation. Although this is usually not serious, it can be very uncomfortable and bothersome for the body.
Our own mistakes that make constipation worse
Most of the time, constipation can be controlled by making small changes to our diet and lifestyle. But sometimes, some things we do without realizing it can make the condition worse. Let's take a look at what those things are.
To make it easy to understand, I'll explain it to you this way.
| What we are doing wrong | What to do instead |
|---|---|
| Eating too much processed foods Foods that are low in fiber, such as store-bought snack foods, crackers, fried rice, chips, and instant noodles, stay in the intestines longer. This causes the intestines to absorb more water, making the stool hard like a rock. | Reduce these types of foods as much as possible. Instead, add nutritious home-cooked meals, vegetables, fruits, and herbs to your diet. |
| Eating a lot of fiber all at once Fiber is great for constipation, but eating too many fruits and vegetables at once can fill you up, causing stomach pain and bloating and gas. | Gradually add fiber to your diet. You need about 20-35 grams of fiber per day. Increase your intake gradually by about 5 grams per day. |
| Drinking alcohol Alcohol reduces the amount of water in the body, which can make stools dry and difficult to pass. | Instead, drink plenty of water throughout the day. It is very important to drink at least 8-10 glasses of water. |
| Excessive intake of milk and dairy products For some people, consuming too much milk and cheese can worsen constipation. | If you think this is happening to you, try cutting back on dairy for a few days. However, fermented dairy drinks like skim milk can sometimes help. |
| Not exercising When the body loses exercise, the speed at which food moves through the intestines also slows down. This can be a major cause of constipation. | Get into the habit of doing simple exercise like walking or running for at least 30 minutes a day. |
| Getting used to laxatives Although laxatives may help in the short term, continued use can damage the nerves in the intestines and cause the muscles that help expel stool to stop working properly. | Use these only if your doctor recommends them, as directed, and for as long as they recommend . Try to avoid becoming addicted to them as much as possible. |
| Taking certain medications Some medications, such as painkillers, some high blood pressure medications, and antidepressants, can cause constipation. | If you suspect that this condition is caused by a medication you are taking, talk to your doctor. Never stop taking medication without consulting a doctor. |
| Avoiding going to the bathroom One of the biggest mistakes many people make is holding back when they need to go to the bathroom while they're working, outside, or just because they're bored. | Go to the bathroom as soon as you feel the need. If possible, practice sitting on the toilet for 10-15 minutes at the same time every day (for example, in the morning). This will help your body get used to it. |
| Ignoring stress Our gut function is linked to our nervous system. When you are stressed or anxious, it can also affect your gut. | Do something that calms your mind, like meditation or yoga. Seek the help of a counselor if necessary. |
Try this little technique in the bathroom.
If you have difficulty going to the toilet, instead of keeping your feet on the floor, sit with a small stool under your feet and your knees slightly higher than your hips. This position helps to pass stool.
When should we definitely see a doctor?
Constipation is usually nothing to worry about. However, sometimes it can be a symptom of another serious condition. So if you have any of these symptoms, see your doctor immediately.
Never ignore these things. They could be signs of another illness.
- If you are constipated for more than 3 weeks , even though you are drinking plenty of water and eating a diet high in fiber.
- If there is blood in the stool.
- If you are losing weight for no particular reason.
- If you have severe stomach pain .
If these things are ignored, they can lead to conditions like hemorrhoids and anal fissures. In rare cases, they can be a sign of a serious condition like colorectal cancer. Therefore, if you have any of these symptoms, you should definitely seek medical advice.
Take-Home Message
- Drink plenty of water: Make it a habit to drink at least 8-10 glasses of water a day.
- Eat foods with fiber: Add things like fruits, vegetables, legumes, and whole grains to your diet.
- Exercise: Stay active every day. At least go for a walk.
- Don't put off going to the bathroom: Make it a habit to go to the bathroom as soon as you feel the need.
- Avoid laxatives: Do not continue to use these without the advice of a doctor.
- Be aware of the warning signs: If you have any symptoms like blood in your stool or weight loss, see a doctor immediately.
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