Skip to main content

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

Labels:

Comments

Post a Comment

Popular posts from this blog

Black Folks & Yoga

Why Yoga Can Work Wonders for Our Mental and Physical Health Hey again, y'all! We know that Yoga is an ancient practice that's been around for thousands of years, and it offers countless benefits for the mind, body, and spirit. However, the Black community has historically been underrepresented if not entirely absent in yoga spaces.  Often perceived as a practice for wealthy, white women, yoga can feel exclusionary. Youtube isn't exactly overflowing with Black yoga instructors and some spaces can make yoga feel unwelcoming.  I remember how I felt going into my first few classes-- completely out of place. Not to mention, yoga classes and club memberships can be on the pricey side.  Nevertheless, yoga can offer us tools to address our mental health challenges, build some physical strength, and foster community.  Surviving these next few years will require us to prioritize self-care, reduce our stress levels and take our overall wellbeing seriously.  Benefits of Yo...
Post a Comment
Read more

Brain Exercises to Keep You Mentally Sharp

Boost Your Memory, Focus, and Mental Clarity  With A Few Brain Activities 🧠 Hey Everyone, I'm back with some fun and creative ways of exercising our brains, because it's just as important as caring for our bodies. While many older adults are focused on keeping their minds sharp, the truth is, people of all ages benefit from flexing their mental muscles. These activities can help support memory, improve focus, and even make daily tasks feel easier and more fluid. Let’s explore 13 brain-boosting practices that are both evidence-based and enjoyable. 🧩 1. Jigsaw Puzzles From 100 pieces to 1,000, puzzles challenge your brain to think in new ways. They support visual-spatial reasoning and memory, and they offer a satisfying sense of accomplishment when you click that last piece into place.                🧠 Bonus: Research suggests puzzles may help reduce cognitive aging over time. ♠️ 2. Card Games Grab a deck and gather a few friends or f...
1 comment
Read more

Get Out the Vote!

Hey y'all! It's been a while, a long while to be exact!  But, I'm back!  Let's jump in on the topic of voting. Who Can Vote? To vote you must be: A US citizen At least 18 years old on Election Day A resident of Minnesota for 20 days  Not currently in jail for a felony conviction Not under a court order that revokes your right to vote Your criminal record doesn't affect your right to vote in Minnesota unless you are currently in jail on a felony conviction. This means you can vote if: you were charged with or convicted of a misdemeanor or gross misdemeanor you are in jail, but are not serving a felony sentence you have been charged with a felony, but you haven't been convicted you have been given a stay of adjudication you have been convicted of a felony but are not incarcerated you are on work release, even if you return to a jail facility at night You cannot vote if you are currently incarcerated serving a felony sentence As long as a judge didn't restrict ...
Post a Comment
Read more