Causes of constipation: Why does it happen and how to fix it?

Imagine that you have been feeling uncomfortable for days, with a swollen abdomen and a feeling of heaviness that won't go away. You go to the bathroom, but you can't evacuate easily. This situation is more common than you think and has a clear cause. What are the causes of constipation?

What is constipation, what are its causes and how to recognize it?

Constipation occurs when a person has difficulty passing stools or has infrequent bowel movements. Typically, fewer than three bowel movements a week are considered constipated. Other symptoms include hard stools, excessive straining, and a feeling of incomplete bowel movements.

Main causes of constipation

There are many reasons why you may experience constipation. Some of the most common ones include:

1. Lack of fiber in the diet

One of the most common factors is constipation and a lack of fiber in the diet. Fiber is essential for the intestines to function properly. If you consume few vegetables, fruits and whole grains, your intestinal transit is likely to be slow.

2. Low water consumption

Water helps make stools softer and easier to pass. If you don't drink enough fluids during the day, you may become constipated more often.

3. Lack of physical activity

Exercise stimulates bowel movement. A sedentary lifestyle can slow down digestion and make bowel movements difficult.

4. Stress and constipation

Stress affects many aspects of health, including the digestive system. Stress and constipation are related, as stress can disrupt bowel function and lead to bowel movement problems.

5. Excessive use of laxatives

Taking laxatives frequently can cause the intestines to become dependent on them, resulting in poor bowel function without their use.

6. Changes in routine

Travel, changes in meal times or lack of a stable routine can affect bowel regularity.

Remedies for constipation

If you suffer from occasional constipation, there are natural solutions that can help:

1. Increase fiber in your diet

Eat more fruits, vegetables, legumes and whole grains. Foods such as oats, prunes and chia seeds can improve your intestinal transit.

2. Hydrate well

Drink at least 2 liters of water a day. Avoid excessive consumption of coffee and alcohol, as they can dehydrate you.

3. Exercise regularly

Walking, yoga or any physical activity can stimulate bowel movements.

4. Control stress

Practices such as meditation and deep breathing can help improve digestive function.

5. Keep a routine

Try to have a bowel movement at the same time every day and don't ignore the need to go to the bathroom.

Constipation is a common problem with multiple causes, but the good news is that it has a solution. A balanced diet , staying hydrated, and reducing stress can make a big difference. Have you tried any of these remedies? Share your experience in the comments.