Constipation is a common yet often overlooked health issue that affects people of all ages. To promote better understanding and awareness, the medical community observes Constipation Awareness Month annually. The initiative emphasises the importance of recognizing symptoms early, addressing potential underlying causes and adopting preventive measures to maintain optimal digestive health.
Understanding constipation
Constipation refers to infrequent bowel movements, typically fewer than three times a week, accompanied by difficulty in passing stools. It can manifest as bloating, abdominal pain, or the sensation of incomplete evacuation. While occasional constipation is normal, chronic constipation can lead to complications such as hemorrhoids anal fissures, or even psychological stress.
Causes of constipation
Constipation arises from a variety of factors, including dietary habits, lifestyle choices and medical conditions. Common causes include:
• Low fiber intake: Diets lacking fruits, vegetables and whole grains can slow digestion.
• Dehydration: Insufficient water intake leads to hard, dry stools.
• Sedentary lifestyle: Physical inactivity can reduce gut motility.
• Medications: Certain painkillers, antidepressants and antacids may contribute to constipation.
• Underlying health conditions: Disorders like diabetes, Parkinson’s disease, or pelvic floor dysfunction can impair bowel movements.
Recognising the signs
While occasional constipation is typically harmless, chronic constipation warrants medical attention. Warning signs include:
• Persistent abdominal pain
• Rectal bleeding
• Unintended weight loss
• A sudden change in bowel habits lasting more than three weeks
Prevention and management
Most cases of constipation can be effectively managed through lifestyle changes and medical guidance. Here are key strategies:
1. Increase fiber intake
Dietary fiber adds bulk to stools, making them easier to pass. Aim for at least 25–30 grams of fiber daily by incorporating foods like whole grains, beans, lentils, and leafy vegetables.
2. Stay hydrated
Drink at least 8–10 glasses of water a day. Proper hydration softens stools and promotes smooth bowel movements.
3. Exercise regularly
Physical activity stimulates the natural contraction of intestinal muscles. Simple exercises like walking, jogging, or yoga can significantly improve digestion.
4. Practice good bathroom habits
Avoid delaying the urge to pass stools, as this can exacerbate constipation. Establishing a routine, such as visiting the restroom at the same time daily, can help regulate bowel movements.
5. Consider medical help
For chronic or severe constipation, doctors may recommend laxatives, stool softeners, or other medications. Diagnostic tests like colonoscopy or motility studies may also be necessary to rule out serious conditions.
Role of awareness
Constipation Awareness Month aims to dispel myths and reduce stigma surrounding bowel health. Many people feel embarrassed discussing constipation, often resorting to self-medication instead of seeking professional advice. This awareness campaign encourages open conversations and promotes education about preventive measures.
A healthier future
Constipation may seem minor, but its impact on physical and emotional well-being can be significant. With proper awareness, proactive lifestyle adjustments, and timely medical intervention, constipation is both manageable and preventable. This Constipation Awareness Month, take the opportunity to prioritize your gut health — because a healthy digestive system is the cornerstone of overall well-being.
(The author, Dr. Amit Yelsangikar, consultant-medical gastroenterology, at Aster CMI Hospital in Bangalore.)
