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10 min
- Tips
How to deal with occasional constipation in adults?
Over the course of your life, you may experience bouts of occasional constipation. Don't worry it is completely normal. Constipation is one of the most common gastrointestinal problems and occurs in most adults at some point in their lives. When it does happen, it is natural to have questions about occasional constipation, like how long it lasts, what caused it, what you can do to find relief, and how to maintain regularity in the future.
What are the common symptoms of constipation?
The first step in dealing with occasional constipation is noticing changes in your body and trying to understand what they mean. Although there are common symptoms of constipation, every individual can experience these symptoms differently. Your body is unique and only you can recognize when something isn’t quite right. Here are some of the common symptoms you may experience:
Less trips to the bathroom
Having fewer than three bowel movements per week or not going to the bathroom as often as usual may be a sign of constipation.
Difficulty going to the bathroom
When your stool feels dry, hard or when you experience excessive straining or pain while trying to go to the bathroom, you may be experiencing occasional constipation.
Feeling bloated
Bloating resulting from infrequent or insufficient bowel movements is a very common constipation symptom in adults.
Abdominal discomfort and pain
You may feel discomfort or cramping in the abdomen when experiencing constipation.
Struggle to feel empty
Amongst the most common constipation symptoms is the feeling of being blocked: feeling like you haven’t completely emptied your bowels after a movement.
Please be aware that the symptoms of constipation may resemble other medical conditions or may be caused by other health problems. Talk to your doctor or pharmacist about changes in your bowel habits or if you feel other symptoms.
What causes constipation?
Constipation may be a common condition, however, it doesn’t mean you need to suffer from it for long. We know constipation can be unpredictable, but knowing the symptoms and what causes constipation can help you address it. Some of the most common causes of constipation include the following:
Lack of exercise
Not doing enough physical activity during the day can lead to constipation.
Diet
Your diet has a big impact on your digestive system. Not eating enough high-fiber foods like vegetables, fruits, and whole grains may cause constipation. Also, eating a lot of high-fat meats, dairy products and eggs, or rich desserts and sugary sweets may also contribute to occasional constipation.
Medical conditions
Some health conditions, like diabetes, Parkinson's disease, low thyroid hormone levels, depression, lack of potassium, too much calcium, lack of magnesium, or a blockage in the intestines can cause constipation. These conditions may affect the muscles or nerves used for normal bowel movements. As the causes can vary, please consult your doctor to help you in finding the source of the constipation.
Medications
Certain medications can lead to constipation. These include some drugs used to treat depression, antacids containing aluminum or calcium, iron supplements, some allergy medicines (antihistamines), certain painkillers (opioids), some drugs for high blood pressure, including diuretics, and some drugs used to treat Parkinson’s disease. If you suspect your constipation may be related to a medication, please talk to your doctor or pharmacist.
You should never change or stop prescribed medications without consulting with a healthcare professional first.
Learn more.
Holding back bowel movements
Many people prefer to have bowel movements at home. Often, holding in a bowel movement can cause occasional constipation if the delay is too long.
Learn more.
Pregnancy
Constipation can occur during or after pregnancy. The increased level of hormones during pregnancy can relax the muscles in the digestive system, causing it to slow down. In addition, a growing fetus can put pressure on your bowel, making bowel movements more sluggish.
Stress
You know what they say: healthy mind, healthy body ! That quote may be cliché, but when it comes to your digestive system, it’s true. Our digestive systems can be sensitive to stress and sudden changes in our lives, sometimes triggering occasional constipation.
Learn more.
Getting older
As you get older, muscles in your digestive tract need a little more time to get food through your system. The number of bowel movements generally decreases with age.
Learn more.
Travel
Travel is a common cause of occasional constipation. When traveling, your normal diet and daily routine are disrupted. Jet lag, interruptions of sleep patterns, new foods, exposure to microbes, airplanes, and the lack of physical activity during travel can affect bowel movements. The circadian rhythm needs to re-adapt at long-distance travel through time zones.
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How to manage occasional constipation?
Don’t worry, there’s no need to change your whole routine ! Start by trying to make small changes to see how your body reacts and go from there. Here are a few simple tips to help you:
1. Adapt your diet
Help your body process food better by being more aware of what you eat. Start by trying to incorporate more fiber in your diet. Eating a high-fiber diet with lots of fruits, vegetables, beans and whole-grain cereals and breads, aiming to consume 20 to 30 grams of fiber daily, can help with your digestive health and wellness.
2. Start exercising
Physical inactivity, especially in the elderly, can lead to occasional constipation. A good start can be to exercise regularly to help stimulate intestinal function, aiming for 30 minutes of moderate exercise each day. While moderate increased activity does not change bowel function in healthy subjects, modest physical activity may help people with occasional constipation.
3. Don’t hold back bowel movements
When you feel the urge to go to the bathroom, go ! It may also help if you can take your time when you go and don’t feel rushed or stressed. When the urge comes, find a bathroom and enjoy that relief.
4. Try to have a regular bowl movement
Many people find that going to the bathroom at a specific time each day can help their body create a new routine. The toilet sitting position can affect bowel function—lean forward, with a straight back and with feet supported.
5. Talk to your doctor or pharmacist about the medication you’re taking
Some medication can make you constipated. These include some drugs used to treat depression, antacids containing aluminum or calcium, iron supplements, some allergy medicines (antihistamines), certain painkillers, some drugs for high blood pressure, including diuretics, and some drugs used to treat Parkinson’s disease. If you suspect your constipation may be related to a medication, please talk to your doctor or pharmacist.
You should never change or stop prescribed medications without consulting with a healthcare professional first.
6. Laxatives as an option for occasional constipation
Dietary and lifestyle changes can help relieve and prevent occasional constipation. These measures alone, however, may not be sufficient. When diet and lifestyle changes have failed to be effective, your occasional constipation may be resolved by using the right laxative for you. Your healthcare professional may recommend using a laxative to help you get the relief you need.
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Frequently asked questions
Let’s talk about constipation
Do women suffer from constipation more often than men ?
Prevalence rates for constipation in women of all age groups are almost twice as high as for men in Canada and North America. This may have to do with the slower movement of food through a woman's intestines, as well as with the effects of female hormones on the digestive tract.
Who is at risk for constipation ?
Constipation is one of the most common gastrointestinal disorders in adults. Factors that may increase your risk of constipation include:
- Being an older adult
- Being a woman
- Being dehydrated
- Being pregnant
- Eating a diet that's low in fiber
- Getting little or no physical activity or people who are confined to bed due to a physical disability
- Taking certain medications, including sedatives, opioid pain medications, some antidepressants or medications to lower blood pressure
- Having a mental health condition such as depression or an eating disorder
What are useful treatments for occasional constipation ?
The objective of occasional constipation treatments is to alleviate symptoms and improve quality of life. The first course of action most individuals decide to take is:
- Making lifestyle and dietary changes, such as increasing fiber in your diet, drinking plenty of water and doing physical activity daily can help you speed up the digestion of foods in your bowels.
If, after identifying the causes of constipation and addressing these and dietary and lifestyle changes do not relieve occasional constipation, there are a range of therapeutic options that may help provide relief:
- Laxatives, which includes over the counter and prescription treatments including non-stimulant and stimulant laxatives.
What are the different type of laxatives ?
There are many types of laxatives – each work with your body differently to make it easier to have a bowel movement.
Stimulant laxatives
Stimulant laxatives have a dual action: they induce water and salt transport into the gut which hydrates the stool and makes it easier to pass. In addition, stimulant laxatives stimulate the activity of bowel muscles causing your intestines to contract. These two effects jointly result in an acceleration of stool transit through the colon and have been proven to be very effective - they help get things moving.
Stool Softeners
Stool softeners are just that — products that help make hard, dry, painful stools softer. They work by softening the stool in the intestine, which makes it easier and more comfortable to pass.
Suppository laxatives
Medicated suppositories are a typically reliable fast-acting dosage form of laxatives that are inserted into the rectum. These suppositories which may contain Bisacodyl or Glycerin aid in moving stool out of the body by providing lubrication and stimulation. They stimulate the bowel muscles in the colon to help encourage a bowel movement within minutes.
Fiber supplements
Fiber supplements add bulk to your stool. Bulky stools are softer and easier to pass. Common medicinal ingredients include psyllium fibre or inulin.
Osmotic laxatives
Osmotics bring water into the colon and subsequently increase the frequency of bowel movements and the ability for stool to pass through more easily. These laxatives contain poorly absorbed substances that hold additional water inside the colon, drawing water into the bowel. This hydrates the stool and makes it easier to pass.
Do laxatives help with weight loss ?
DulcoLax® products, and any other laxatives, do not help with weight loss.
Everything you need to know
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Sources
- Canadian Digestive Health Foundation. Understanding the Prevalence and Impact of Constipation in Canada A Special Report from the CDHF. February 2014
- Mayo Clinic on Digestive Health
- Cleveland Clinic. Constipation: Symptoms, Causes, Treatment & Prevention. July 11th, 2019. Available at: https://my.clevelandclinic.org/health/diseases/4059-constipation
- Web MD. Medically Reviewed by Arfa Cassoobhoy, MD, MPH. Constipation Relief : How To Get Rid of Constipation. August 20th, 2020. Available at: https://www.webmd.com/digestive-disorders/constipation-relief-tips