What Causes Constipation?
Several everyday habits can contribute to constipation. Not drinking enough water is one of the biggest causes, because the body draws more water out of the stool, making it harder. A diet low in fibre — especially when you eat a lot of bread, rice, or processed foods — also slows down bowel movement. Lack of physical activity, ignoring the urge to stool, and certain medications (like iron tablets) can all play a role as well.
Common Symptoms
Constipation can present with:
- Hard or dry stool
- Straining during bowel movements
- Bloating or abdominal discomfort
- A feeling of incomplete emptying
These symptoms can be uncomfortable, but in most cases, they can be relieved with simple lifestyle adjustments.
How to Relieve Constipation Naturally
Good hydration is the first step — drinking adequate water helps soften stools. Adding fibre-rich foods like vegetables, fruits, beans, and whole grains also improves bowel movement. Light exercise, especially walking, can stimulate digestion. Finally, responding to the urge to stool instead of holding it in helps prevent stool from becoming dry and difficult to pass.
When to Seek Medical Care
Although constipation is usually harmless, some signs require professional care. These include constipation lasting more than two weeks, severe belly pain, blood in the stool, or unexplained weight loss. A healthcare worker can check for underlying conditions or provide additional treatment if needed.
Final Thoughts
Constipation may be uncomfortable, but the good news is that small daily changes can make a big difference. Eating better, drinking more water, and moving your body regularly can help keep your digestive system running smoothly.