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Constipation: This Too Shall PASS

Causes, Relief, & Prevention 


Hey Everyone! 

Hope you've been enjoying your sweet and savory journey from Halloween tricks and treats to the abundant harvest period leading up to Thanksgiving. I don't know about Y'all, but I'm ready for some 'greens, beans, tomatoes, potatoes, turkey, yams, stuffin, you name it!' 

That being said, this is a good time to address a "moving"  (or non-moving) topic. 😁 

💩Constipation💩

It's a rather common human occurrence, especially as we age. And, while occasional constipation affects everyone from time to time, older adults are particularly susceptible to being "plugged up" due to different reasons like diet, reduced activity levels, and of course, medications. 

Understanding the causes and solutions can greatly improve your digestive health. So, let's slide into it!

What is Constipation?

  • Having fewer than three bowel movements per week

  • Stools may be hard, dry, and difficult to pass

  • Can cause discomfort, bloating, and abdominal/lower back pain

  • May lead to complications like hemorrhoids or anal fissures

For some, constipation is linked to Irritable Bowel Syndrome with    Constipation (IBS-C), which includes chronic bloating, cramps, and gas.


Constipation Causes 

1. Dietary Changes

  • Low fiber intake and processed foods prevents smooth and healthy digestion.

  • Dehydration leads to harder stools. It doesn't help that aging reduces the body’s thirst response either.

2. Lack of Physical Activity

  • Exercise helps stimulate intestinal muscles, but mobility issues or a sedentary lifestyle slows digestion. Even light activities like walking or stretching can promote regular bowel movements.

3. Medications & Medical Conditions

Certain medications can slow bowel movements, including:

  • Pain relievers (especially opioids)

  • Antidepressants

  • Iron supplements

  • GLP-1 agonists (for weight loss, diabetes)

  • Calcium channel blockers (for high blood pressure)

Conditions like diabetes, Parkinson’s, and hypothyroidism can also contribute to constipation.

4. Ignoring the Urge

  • Many older adults delay bathroom trips out of habit or due to mobility issues or uneasiness about using public restrooms. However, holding in your BM makes the stool harder over time, worsening constipation.😵😖


Constipation Pain Feel Like...?

  • Cramps & Pressure – Felt mainly in the lower abdomen, often due to trapped gas or hard stools.

  • Sharp or Dull Aches – Can vary from mild discomfort to severe pain.

  • Bloating & Fullness – Gas buildup can stretch the intestines, causing tightness.

  • Lower Back Pain – Constipation can put pressure on surrounding nerves.

  • Pain During Bowel Movements – Straining too much may cause anal fissures or hemorrhoids.


How to Relieve Constipation Naturally

Diet & Hydration

  • Increase fiber by eating more fruits, vegetables, whole grains, and legumes to add bulk to stools.

  • Drink More Water, around 6–8 glasses daily to soften stools and encourage digestion.

  • Limit those processed foods which can slow digestion eg. fried, sugary, and dairy-heavy foods.

Exercise & Movement

  • Move around Y'all! Walking, yoga, or gentle stretching can help keep the digestive system active.

  • If mobility is an issue for you, try some gentle chair exercises or light seated movements to improve your circulation.

Healthy Bathroom Habits

  • Go when the urge drops! Don’t hold it in!

  • Use a footstool – Have you seen those neat little stools that fit around the base of toilets? They are helpful because raising your knees slightly can help make bowel movements easier. I've even heard of some folks using high heels as their footstool. 😂

Stress Management

  • Did you know that chronic stress can slow digestion? Well, yes it can, so practice a few relaxation techniques like:

    • Slow and deep breathing

    • Meditation

    • A gentle massage on and around the belly area

Safe Use of Laxatives

  • Over-the-counter options like stool softeners can help, but avoid long-term use and dependence. And be sure to speak with a doctor before using laxatives regularly.


See a Doctor When You Experience...

  • Severe pain or bloating that doesn’t improve

  • Unexplained weight loss

  • Blood in the stool or black, tarry stools

  • Constipation lasting more than three weeks

  • Difficulty passing stool even with dietary changes

Alright now! That wasn't so bad was it? 

Constipation is, like I mentioned earlier a very common (non) occurrence. Having a high fiber diet combined with plenty of hydration, movement, and healthy habits will make your movements as right as rain! 

And Y'all, these small adjustments aren't hard to implement. Besides, the swift results beat straining on the toilet for half an hour and succumbing to a sore butt and sleeping/numb legs when finally standing. 

Am I right??😎👍

EM


REFERENCES:

Verywellhealth. https://www.verywellhealth.com/how-long-does-constipation-last-8639187

Mayo Clinic. https://www.mayoclinic.org/diseases-conditions/constipation/symptoms-causes/syc-20354253

Healthline. https://www.healthline.com/health/ibs-c/why-i-get-constipation-pain?slot_pos=6utm_term%3Droundup&utm_source=Sailthru%20Email&utm_medium=Email&utm_campaign=authoritynutrition&utm_content=2025-04-01&utm_term=s:hl_n:nutrition&apid=&rvid=750613612fef2c5782a354cc3daced3a53e5c7baa1a95407fc612d97ea3571a6

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