Constipation refers to a condition you have difficulty to pass stools, infrequent stools, infrequent stools, or both. Are you aware of the age group in which constipation is higher? The prevalence of constipation is higher among individuals 65 years of age or older. Sometimes, constipation can trigger your diet, travel, and other activities. Besides, a few factors lead to long-term constipation. Read the blog to learn about the main cause of constipation and how to prevent it.

What Causes Constipation? 

Several factors can lead to constipation such as not eating enough fruits, vegetables, and cereals. You can prevent the main cause of constipation by changing your lifestyle and habits. The following are the primary causes you must know about constipation. 

1. Lack of Physical Activity

Lack of Physical Activity

Good muscle movement is vital for regular bowel movements. Individuals who exercise often generally don’t develop constipation. You can start exercising to prevent constipation.  

2. Medications 

You may also have constipation due to intake of certain drugs or pills. A few of these include antacids consisting of tranquilizers, sedatives, aluminum, diuretics, bismuth salts, and more. Some medical conditions like diabetes and tumors can lead to constipation. 

3. Lack of Fluids and Fiber 

Lack of Fluids and Fiber 

You may feel constipated if you don’t eat fiber-rich foods such as vegetables and fruits. Eating heavy amount of meat, eggs, sweets, and dairy products may cause constipation. Not drinking enough water can lead to harder stools that are difficult to pass. 

4. Change in the Normal Routine

Traveling can disrupt daily routines and normal diet in many people. Aging is another main cause of constipation regularity that weakens your muscle tone and reduces intestinal activity. Moreover, pregnancy causes constipation in women because of hormonal changes. 

Constipation Signs and Symptoms

Most people worry that if they don’t have a bowel movement every day. For some individuals, it may be twice a day and for others takes three or four times a week. The constipation symptoms for each person differ. A few of the common symptoms include: 

  • Lack of bowel movement for several days 
  • Forcing to have bowel movements
  • Having hards or lumpy stools 
  • Low appetite 
  • Abdominal pain or cramps 
  • Alteration in bowel movements 
  • Fever and vomiting 
  • Blood in your stool 

How to Prevent Constipation? 

Prevent Constipation

Simple lifestyle changes can prevent mild constipation easier. Follow these simple tips to prevent constipation. 

  • Aim to drink 8 glasses of water daily and stay hydrated to prevent constipation. Avoid carbonated water because it can make your constipation worse.
  • You must intake good sources of fiber such as vegetables, grains, fruits, and more. Eat more high-fiber foods for a well-balanced diet. 
  • Do exercise regularly to reduce the symptoms of constipation. You can start doing gentle exercises like cycling, walking, swimming, and jogging. 
  • Another best natural remedy for constipation is eating prunes that contain fiber. Sorbitol is a sugar alcohol present in prune that has a laxative effect. One of the effective remedies for constipation is to eat 6 to 7 medium prunes twice per day.

Constipation has a lot of underlying causes and signs. Although, many natural methods and home remedies help you to overcome constipation. If constipation continues to exist for a long time, you can consult a healthcare provider who provides you with effective remedies.