How does lifestyle trigger constipation?
Your lifestyle can have a huge impact on the way your body functions. That includes your digestive system. When life gets hectic, stress levels can rise. You're also more likely to 'grab and go' when you're busy, not eating the right foods, and you may have no time for regular exercise. Thankfully, your body sends you signals when it's not happy. This is your sign that your daily habits need to change.
On this page, you'll find lots of constipation lifestyle advice to help you take control and get back on track.
Which everyday habits can cause constipation?
When you know what's causing your constipation symptoms, you can do something about it. So, let’s see how your daily habits can trigger discomfort in your body.
Inadequate diet
Not eating enough high-fibre foods like vegetables, fruits, and whole grains can cause constipation. Eating a lot of high-fat meats, prepared food1, dairy products and eggs, or rich desserts and sugary sweets may also make you feel blocked up.
Stress
Stress impacts your body in a number of ways. This includes constipation. Whether you’re experiencing stress at work or in a relationship, your digestive system can pay the price. Emotional stress can cause tummy ache and change your bowel habits2.
Being inactive
Moving your body on the outside keeps things moving inside. It can be difficult to stay active when you’re taking care of your family, working long hours, or if you're stuck at home. And long periods in bed after illness or surgery are well known for causing constipation.
How does your lifestyle cause occasional constipation?
Constipation symptoms could be a sign your body is lacking what it needs to function properly. Take a look at the impact an inadequate diet or a busy lifestyle can have on your body:
Poor diet
Eating too many fatty or high calorie foods can cause constipation because this type of food usually lacks fibre. Fibre keeps more water and bulk in your intestines. And that makes poo softer and easier to pass. So if you don't have enough fibre in your diet, you can get constipated.
Busy lifestyle
There are times when our lives can get a little stressful. And our tummies feel it too. Your gastrointestinal tract is a nervous system organ (just like the brain), and it can be affected by situational or chronic stress. Also, when you're feeling stressed, your good habits can fall by the wayside. For example, you might have trouble sleeping, have less energy for exercise and fall out of your normal routines. All these changes can trigger constipation symptoms.
Some constipation lifestyle advice to move things along
To feel more comfortable, you need to start by looking at your daily habits - and what you might need to change. But don't worry, you don't need to change all your habits at once. Take it step by step, and see how your body reacts to each change you make.
Frequently Asked Questions
When we start talking constipation, the same questions often pop up. Here they are, along with the answers.
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Science has shown that stress disorders and constipation often occur together. Studies show a slower rate of motility (speed of transit of food) through the colon in patients who have anxiety. But we don't yet know what comes first - the anxiety or the constipation. A theory put forward to explain the link between stress and constipation involves the enteric nervous system and the gut-brain axis6.
The enteric nervous system (ENS) or ‘second brain’ is a series of nerves that line the digestive tract. These nerves, consisting of millions of neurons, control the digestion of food. In states of stress and anxiety, disruption to the ENS-brain connection reduces motility through the gastrointestinal tract. And this leads to constipation. This represents a malfunctioning of the ‘gut-brain axis’, which connects the gut to the brain7.
But how are disruptions in the gut-brain axis caused by stress and anxiety? Anxiety may restrict the function of the smooth muscle and cause constipation. Alternatively, stress that isn't dealt with may be ‘internalised’ and lead to changes in gut-brain signalling. Problems with the gut-brain axis may also be linked with irritable bowel syndrome8.
The Dulco® range
Dulco® products help get your digestive system moving. There are different types of relief available: gradual relief, overnight relief and fast relief. And all help your mind and body feel lighter, brighter and clearer.
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DulcoEase® Capsules
DulcoEase® Capsules are a gentle and effective laxative that gradually relieve constipation. The dual effect action softens poo and stimulates the bowel, resulting in an increase in bowel movements and softer poo that's easier to pass.
Dulcolax® Adult Tablets
Dulcolax® Tablets provide targeted relief that works away whilst you sleep, stimulating your natural bowel movement in harmony with your body. Take at night in the comfort of your own home to make it easier to pass poo when you wake up (between 6-12 hours later). So, you can expect to feel good inside and out.
Dulcolax® Adult Pico Liquid oral solution
Dulcolax® Adult Pico Liquid is a fruit flavoured liquid solution that provides predictable, overnight relief from constipation in 6-12 hours.
Dulcolax® Twelve Plus suppositories
Get fast relief in 10-30 minutes with this quick-acting stimulant laxative. Dulcolax® Twelve Plus 10mg suppositories work quickly to stimulate bowel muscles and soften poo, making it easier to pass.
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Dulcolax® Adult Tablets
Dulcolax® Tablets provide targeted relief that works away whilst you sleep, stimulating your natural bowel movement in harmony with your body. Take at night in the comfort of your own home to make it easier to pass poo when you wake up (between 6-12 hours later). So, you can expect to feel good inside and out.
Dulcolax® Adult Pico Liquid oral solution
Dulcolax® Adult Pico Liquid is a fruit flavoured liquid solution that provides predictable, overnight relief from constipation in 6-12 hours.
-
DulcoEase® Capsules
DulcoEase® Capsules are a gentle and effective laxative that gradually relieve constipation. The dual effect action softens poo and stimulates the bowel, resulting in an increase in bowel movements and softer poo that's easier to pass.
-
Dulcolax® Twelve Plus suppositories
Get fast relief in 10-30 minutes with this quick-acting stimulant laxative. Dulcolax® Twelve Plus 10mg suppositories work quickly to stimulate bowel muscles and soften poo, making it easier to pass.
Stay in the know
Constipation can be bothersome and persistent. And because we know how frustrating it can be, we can help you identify the causes of your constipation and how to prevent it.
Why can stress cause constipation?
Our digestive system is sensitive to stress. Whether you’re experiencing stress at work, fighting against deadlines or going through a tough time in a relationship, it can all impact heavily on your digestive system. Healthy mind, healthy body.
Why does pregnancy cause constipation?
During pregnancy, certain hormones increase and trigger lots of changes in the body. Pregnant women often suffer from difficult and irregular trips to the toilet, as well as abdominal pain and discomfort. Although not dangerous in most cases, it's important to deal with constipation properly in pregnancy.
Why can travel cause constipation?
Constipation can happen when your life or daily routine changes. For example, travelling can sometimes shake things up and change your bowel movements. Adapting to new time zones, new foods and new environments can trigger your digestive system to get constipated.
Why does getting older cause constipation?
As we get older, our bowel muscles need a little more time to move food and poo through the intestines. That's why constipation is common in elderly people - and it can have a considerable impact on their quality of life. Understand how age can change your body and how to adapt to help yourself feel better.
1. Basilisco G, Coletta M. Chronic constipation: a critical review. Dig Liver Dis. 2013 Nov;45(11):886-93.
2. Soares RL. Irritable bowel syndrome: a clinical review. World J Gastroenterol. 2014 Sep 14;20(34):12144-60. http://dx.doi.org/10.3748/wjg.v20.i34.12144
3. MayoClinic 2019 https://www.mayoclinic.org/diseases-conditions/constipation/symptoms-causes/syc-20354253 Accessed 14/11/2022
4. U.S. Department of Health and Human Services National Institutes of Health (NIH) – National Institute of Diabetes and Digestive and Kidney Diseases (NIDDK). Constipation. 2018 https://www.niddk.nih.gov/health-information/digestive-diseases/constipation/eating-diet-nutrition
5. ODPHP (U.S. Department of Health and Human Services. Office of disease prevention and health promotion). Health Care Providers: Talk to your patients about physical activity, 2018 https://health.gov/sites/default/files/2019-11/PAG_MYW_HCP_FS.pdf
6. Jessurun JG, van Harten PN, Egberts TC, Pijl YJ, Wilting I, Tenback DE. The Relation between Psychiatric Diagnoses and Constipation in Hospitalized Patients: A Cross-Sectional Study. Psychiatry J. 2016;2016:2459693.
7. Mindsethealth - Anxiety and Constipation - Can Stress Cause Constipation? 2019 https://www.mindsethealth.com/matter/anxiety-and-constipation Accessed 14/11/2022
8. Furness JB. The enteric nervous system and neurogastroenterology. Nat Rev Gastroenterol Hepatol. 2012 Mar 6;9(5):286-94. http://www.uzhelth.org/docs/second-student-mobility/furness%202012.pdf