How to Manage Constipation

Constipation can be something embarrassing to bring up, but it is something that has affected most people at multiple points in their life. It also becomes more common as we age, with research finding that approximately ⅓ of adults 60 years or older report occasional or frequent constipation.¹ 

This article discusses the signs and causes of constipation, in addition to prevention and treatment of this condition.

What is Constipation?

Constipation is more than having a difficult time producing a bowel movement. It is generally defined as having fewer than three bowel movements per week, but what is “regular” for one person will differ greatly from the next. Some people “go” multiple times per day, while others only feel the urge once or twice a week.¹ Regardless of your bowel movement pattern, as long as it doesn’t become irregular for your body, you shouldn’t have to worry.

If your bowel movement pattern changes, it may be a sign that you are constipated and need to take action to either treat it at home or with direction from your doctor.

Signs of Constipation

If you are unsure whether you are constipated or not, these signs point to the likelihood that you could be²: 

• Fewer than three bowel movements a week
• Pain or straining while passing stools
• Lumpy or hard stools
• Feeling like you have not fully completed your bowel movement, but nothing else will come out

Causes of Constipation

Two reasons why constipation is more common in older adults is due to some of the medical conditions and medications² that can cause constipation. Let’s take a closer look at each.

Medical Conditions

• Disorders that cause muscle or nerve damage to areas affecting bowel movements
• Conditions that alter the balance of hormones or metabolism 
• Intestinal blockages
• Modifications to diet caused by medical procedures

Medications

• Medications that can cause constipation vary greatly, so talk to your doctor about medications and dietary supplements and whether they can make it more difficult to “go”
• Anesthesia used for medical procedures

How to Prevent & Treat Constipation through Diet & Exercise

Since constipation is something that no one enjoys and can lead to more significant problems such as hemorrhoids, it is best to modify your diet and exercise patterns to make bowel movements faster and pain-free!

The following are some tips to prevent constipation³:

• Add foods high in fiber to your diet such as beans, vegetables, fruits, and whole grains
• Eat less meat and processed foods, as they have low fiber content
• Drink water frequently
• Try to get regular exercise

How much fiber should I eat?

For people experiencing constipation, it is recommended to consume 18-30 grams of fiber daily¹, but it will vary person to person. Also, if you do not currently eat a lot of fiber, it is important to add it to your diet gradually so your body has time to adjust to the change.

What if my constipation continues after diet and exercise changes?

If you are experiencing any of the following after making lifestyle changes to treat constipation, you should call your doctor¹:

• Blood in your stool
• Unintentional weight loss
• Severe pain caused by bowel movements
• Constipation has continued for more than three weeks

Talking about bowel movements can be a very uncomfortable conversation, but it is important to bring up any changes, concerns, or questions to your doctor. It is difficult to determine on your own if constipation is a short-term issue or if it’s a sign of something more serious, so seek medical attention if you notice changes in your bowel movement pattern.

References:

1. Cleveland Clinic. Constipation. Updated November 2019. Accessed January 2023. https://my.clevelandclinic.org/health/diseases/4059-constipation#:~:text=The%20colon%20absorbs%20water%20from,and%20difficult%20to%20push%20out
2. National Institute on Aging. Concerned About Constipation? Updated October 2022. Accessed January 2023. https://www.nia.nih.gov/health/concerned-about-constipation 
3. Mayo Clinic. Constipation. Published August 2021. Accessed January 2023. https://www.mayoclinic.org/diseases-conditions/constipation/symptoms-causes/syc-20354253