Are You Backed Up? Here’s What Your Gut Might Be Trying to Tell You
Are you sick of feeling bloated, sluggish, or backed up for days at a time? If you’ve recently found your bathroom visits decreasing—or worse, becoming painful—you may have more of an issue than just some pesky discomfort.
You could have chronic constipation right under your nose, and while it may not seem like a big concern on a superficial level, it is actually much more common and serious than many people think. Chronic constipation affects millions of people all over the world, and it’s more than just infrequent or painful trips to the bathroom. It can indicate much deeper issues happening in your digestive system, and ignoring chronic constipation presents serious long-term health risks. In this post, you will find the 7 most surprising causes, the health dangers you should be aware of, and find out how to regain control of your gut health today.
What Exactly Is Chronic Constipation?
Chronic constipation is a digestive condition that is characterized by infrequent, difficult, and/or incomplete bowel movements that occur over a period of time measured in weeks or longer. It is generally drained from the bowels less than 3 times a week, along with any straining, hard stools, or feeling of blockage.
When this becomes chronic in nature, it is indicative of something more serious than just diet and can represent an overall lack of health/function in your gut.
7 Shocking Causes of Chronic Constipation
1. Low Dietary Fiber
If your diet is lacking plant-derived fiber (fruits, vegetables, legumes, whole grains, etc.), your digestive tract cannot properly process and form stool and be transported. Fiber is important to bulk up feces and facilitate movement through the intestines.
2. Dehydration
When you are dehydrated, your body will absorb water from the feces in the colon, leading to hard and dry stool. Staying hydrated is critical to softening stool and having regular bowel movements.
3. Lack of Movement
If you have a sedentary lifestyle, you may be slowing down your digestive system. Exercise has the ability to promote contractions of the muscles in the intestines and push stool through.
4. Ignoring the Urge
We all get the natural urge to have a bowel movement frequently. If you ignore this urge, it can lead to longer retention of stool, making it larger and more difficult to pass. This can cause longer-term chronic constipation.
5. Medications
There are many medications, including opioids, antidepressants, and iron, that stop digestion, resulting in constipation. Always ask your doctor if they think your medication could be creating your symptoms.
6. Existential Health Conditions
Status such as hypothyroidism, diabetes, irritable bowel syndrome (IBS), or neurological disorders can negatively impact nerve function in the digestive tract and slow transit time.
7. Stress and Mental Health
Anxiety and depression have a significant effect on gut function. The connection between the brain and gut is strong emotional stress can manifest physical symptoms, such as constipation.
Hidden Risks of Chronic Constipation
If chronic constipation is left untreated, a number of serious complications can arise:
- Hemorrhoids due to excessive straining
- Anal fissures stemming from hard stool
- Fecal impaction, when stool clogs
- Rectal prolapse, when the rectum comes out of the anus.
Not only are these risks uncomfortable, but they can also require medical or surgical treatment if left untreated.
How to Tackle Chronic Constipation the Right Way
Reset Your Diet
Aim to add some new fiber-rich foods, such as oats, beans, berries, and leafy greens. Transition gradually to help avoid gas and bloating.
Hydrate, it’s important
Aim to drink 8 cups (approximately 2 liters) of water per day (<2 liters if you use herbal teas and water-rich fruits/vegetables, e.g. watermelon).
Move More
At a minimum, engage in 30 minutes of moderate activity (brisk walking or yoga) to keep your gut active.
Establish a Bathroom Routine
Train your body to go to the bathroom at the same time every day (ideally, post-meal). Don’t hold back the urge to go.
Minimize reliance on laxatives
Use a natural remedy first. Overuse of over-the-counter laxatives can form a dependency in your gut and complicate matters further.
When Should You See a Doctor?
Seek medical advice if:
- You’ve been constipated for more than 3 weeks
- You notice blood in your stool
- You experience significant weight loss
- You feel severe pain with bowel movements
These signs could indicate more serious conditions like bowel obstruction or colorectal cancer.
FAQs About Chronic Constipation
1. Can stress actually cause constipation?
Yes. Stress can chronically affect your digestive tract, which can greatly alter the amount and quality of your bowel movements.
2. How much fiber do I need daily?
Most adults need to eat 25–30 grams of dietary fiber each day.
3. Are laxatives safe to use long-term?
Only with medical supervision. Long-term use of laxatives can lead to dependency and destruction of the colon.
4. Is chronic constipation associated with serious disease?
Yes. It may indicate more serious health problems, like hypothyroidism, IBS, or a neurological disease.
5. Can kids get chronic constipation too?
Yes, especially with poor diet or toilet stress. You should always consult a pediatrician if symptoms persist.
Final Thoughts
Chronic constipation isn’t just annoying—it is an indicator that your digestive system requires your help. You can change your gut health and increase your quality of life with the right lifestyle changes, dietary improvements, and medical assistance.
Don’t wait until complications develop. Start today and your gut will thank you tomorrow.
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