How to Avoid Making Constipation Worse: 6 Common Mistakes

Constipation is a common yet uncomfortable condition that affects millions of people worldwide. It can be caused by various factors, including diet, lifestyle, medications, or underlying health conditions. While occasional constipation may not be a cause for concern, chronic constipation can lead to more serious health problems if not properly managed. It's essential to know what to do—and what not to do—when you're experiencing constipation. Here are six things you should never do when you're constipated.

1. Don't Ignore the Urge to Go

One of the worst things you can do when you're constipated is to ignore the urge to have a bowel movement. Your body has a natural rhythm for digestion, and when you feel the urge to go, it's your body's way of telling you that it's time to eliminate waste. Ignoring this signal can lead to the stool becoming harder and more difficult to pass.

When you delay a bowel movement, water continues to be absorbed from the stool in your colon, making it dry and hard. Over time, this can lead to a cycle of chronic constipation, where you may need more effort or even medical intervention to relieve yourself. Additionally, holding in your stool can cause discomfort, bloating, and even fecal impaction, a condition where stool becomes so hard that it gets stuck in the intestines and requires medical removal.

Tip: When you feel the urge to go, find a bathroom as soon as possible. Even if you're busy or in an inconvenient place, it's better to take a few minutes to relieve yourself than to suffer the consequences later.

2. Don't Overuse Laxatives

Laxatives are a common go-to remedy for constipation, but overusing them can do more harm than good. While laxatives can provide temporary relief by stimulating bowel movements, they should not be used as a long-term solution. Over time, your body can become dependent on them, leading to a condition known as "laxative dependency," where your colon becomes less responsive to natural stimuli.

Moreover, overuse of laxatives can lead to dehydration, electrolyte imbalances, and damage to the colon's nerves and muscles. This can make constipation worse in the long run, creating a vicious cycle where you need more and stronger laxatives to achieve the same effect.

There are different types of laxatives—stimulant, osmotic, bulk-forming, and stool softeners—and each has its risks and benefits. Stimulant laxatives, for example, should be used sparingly because they can cause cramping and damage the intestinal lining.

Tip: If you need to use a laxative, opt for bulk-forming types like psyllium husk, which add fiber to the stool and promote natural bowel movements. Always consult with a healthcare professional before starting any laxative regimen.

3. Don't Overload on Fiber Without Drinking Enough Water

Fiber is essential for healthy digestion and can help prevent constipation by adding bulk to the stool, making it easier to pass. However, increasing your fiber intake without also increasing your water intake can have the opposite effect. Fiber absorbs water in the intestines, and without sufficient hydration, the stool can become dry, hard, and difficult to pass.

When you suddenly increase your fiber intake, your digestive system needs time to adjust. If you don't drink enough water, the added fiber can cause bloating, gas, and worsen constipation. The key to using fiber effectively is to introduce it gradually into your diet while ensuring you're drinking plenty of fluids throughout the day.

Tip: Aim for at least 8-10 glasses of water daily, especially if you're increasing your fiber intake. Good sources of dietary fiber include fruits, vegetables, whole grains, and legumes. Start with small portions and gradually increase the amount as your body adapts.

4. Don't Rely on Processed Foods

Processed foods are a major contributor to constipation due to their low fiber content and high levels of unhealthy fats, sugars, and preservatives. These foods can slow down digestion and make it harder for your body to pass stools. Additionally, processed foods often contain additives and artificial ingredients that can irritate the digestive system, leading to bloating and discomfort.

Common culprits include fast food, frozen meals, sugary snacks, and refined grains like white bread and pasta. These foods lack the essential nutrients and fiber that promote healthy bowel movements and can contribute to a sluggish digestive system.

Tip: Focus on a diet rich in whole, unprocessed foods such as fruits, vegetables, whole grains, and lean proteins. These foods provide the necessary fiber, vitamins, and minerals that support digestive health and regular bowel movements.

5. Don't Skip Physical Activity

Physical inactivity is a significant risk factor for constipation. When you're sedentary, your digestive system can become sluggish, making it more difficult for food to move through your intestines. Regular physical activity helps stimulate intestinal contractions, which can promote more regular bowel movements.

Exercise increases blood flow to your organs, including your digestive tract, and helps reduce the time it takes for food to move through your large intestine. This reduces the amount of water absorbed from the stool, keeping it soft and easier to pass.

Tip: Incorporate at least 30 minutes of moderate exercise into your daily routine, such as walking, jogging, swimming, or cycling. Even simple activities like stretching or yoga can help stimulate digestion and relieve constipation.

6. Don't Self-Medicate Without Consulting a Doctor

Constipation can sometimes be a symptom of an underlying health condition, such as irritable bowel syndrome (IBS), hypothyroidism, or even colorectal cancer. If you experience chronic constipation or if it's accompanied by other symptoms like severe abdominal pain, blood in the stool, or unexplained weight loss, it's crucial to seek medical advice.

Self-medicating with over-the-counter laxatives or supplements without understanding the root cause of your constipation can mask serious health issues and delay appropriate treatment. A healthcare professional can help identify the underlying cause of your constipation and recommend a safe and effective treatment plan.

Tip: If your constipation persists for more than a few weeks despite lifestyle changes, or if you notice any concerning symptoms, schedule an appointment with your doctor. Early intervention can prevent complications and ensure you receive the appropriate care.

Conclusion

Constipation is an uncomfortable but manageable condition. By avoiding these six common mistakes—ignoring the urge to go, overusing laxatives, consuming too much fiber without enough water, relying on processed foods, skipping physical activity, and self-medicating without consulting a doctor—you can improve your digestive health and reduce the risk of chronic constipation.

Incorporating healthy habits like drinking plenty of water, eating a balanced diet rich in fiber, staying physically active, and seeking medical advice when necessary can help keep your digestive system running smoothly. Remember, your digestive health is crucial to your overall well-being, so it's important to take care of it.