Constipation, characterized by irregular bowel movements or difficulty passing stools, is a common condition that affects many people. It may be accompanied by symptoms like bloating, abdominal pain, and loss of appetite, which add to the discomfort. Various factors, including a lack of fiber in the food, dehydration, specific treatments, and a sedentary lifestyle, can cause constipation. Following are a few mistakes people make when constipated, which worsens their symptoms.

Not drinking enough water
This is one of the most common mistakes people make when trying to relieve constipation. The stool becomes hard and difficult to pass when the body does not get sufficient water. Experts recommend that individuals drink at least eight glasses of water daily to keep the body hydrated. However, the exact amount of water one needs can vary depending on age and activity levels.

Eating fried foods
Fried foods like French fries, fried chicken, and onion rings are high in fat and low in fiber. As a result, they can slow down the digestive process, contributing to constipation. Moreover, fried foods are often cooked in oil, which can cause inflammation, increasing the risk of other digestive problems. Therefore, one should limit the intake of fried foods and use healthier cooking methods like grilling, roasting, or baking.

Not getting enough fiber
Fiber plays a crucial role in maintaining regular bowel movements. It adds bulk to the stool and helps it pass through the intestines more easily. Unsurprisingly, a lack of this nutrient in the food is one of the leading causes of constipation. Individuals should consume at least 25 to 30 grams of fiber per day. Whole grains, fruits, vegetables, and legumes are fiber-rich foods to add to the meal plan.

Controlling bowel movements for long
Constipation might result from ignoring the urge to pass stools. When one ignores the urge to use the bathroom, the stool remains in the colon longer, and the body absorbs more water, making it harder to pass. Therefore, individuals must listen to their bodies and respond when there is an urge to have a bowel movement.

Not exercising
A sedentary lifestyle can contribute to constipation. Regular exercise helps stimulate bowel movements and promotes healthy digestion. It can also reduce stress levels, a prevalent cause of constipation.

Not managing stress
Stress can contribute to constipation by affecting bodily processes like digestion, so finding ways to manage stress, such as exercise, meditation, counseling, and journaling, is essential.

Overusing laxatives
Laxatives are popular for alleviating constipation. While they can be effective, overuse can lead to dependence and damage to the colon. So, one must use laxatives only as directed and seek a health expert’s advice if the problem persists.

Not addressing underlying health conditions
Constipation can also be a symptom of underlying health conditions like irritable bowel syndrome, thyroid problems, and neurological disorders. Individuals should speak to an expert if constipation is accompanied by severe abdominal pain or blood in the stool. In such cases, one may have to undergo tests to determine the cause.

Constipation can be discomforting and painful. But it can be prevented by avoiding certain foods and following healthy lifestyle habits. A nutrition plan rich in high-fiber foods, such as fruits, vegetables, and whole grains, promotes regular bowel movements and prevents constipation. Drinking plenty of water and engaging in regular physical activity also helps keep the digestive system functioning optimally.