Simple changes could prevent constipation: Advice from a gut-health specialist

Constipation is not simply a matter of how often someone uses the toilet. Hard, dry or lumpy stools, straining and a persistent feeling of incomplete evacuation can all count as symptoms, even when bowel movements occur every day.

About one in seven adults experiences constipation at any given time. Women face the problem two to three times more often than men, partly because hormones such as progesterone can slow the intestines. Normal bowel frequency varies widely, from three times a day to three times a week.

Purna Kashyap, a gastroenterologist at the Mayo Clinic, says constipation can also bring bloating, nausea and abdominal cramps, along with “tiredness, sluggishness and general weakness, as well as headaches, reduced appetite and a lack of energy.” Shilpa Ravella, a gastroenterologist and author, says the timing of toilet visits matters because the body is often ready to empty the bowels soon after eating. Ignoring that urge and waiting for a more convenient time can work against the body.

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Most people think constipation simply means infrequent bowel movements or hard stools, but it involves much more.

Medicines, pregnancy, aging and existing health conditions may contribute to constipation, but daily habits are often the main factor. That also means habits can be changed. Setting aside time to use the toilet, when possible, is presented as one practical measure.

Constipation itself rarely signals a serious problem. However, persistent changes in bowel habits, straining and incomplete evacuation can overlap with early warning signs of serious illness, including colorectal cancer. The condition is not considered to cause colorectal cancer, but an ongoing change in normal bowel habits can sometimes be an early symptom. Colorectal cancer rates among adults under 50 have risen by almost 3% a year over the past decade.

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Tiredness, sluggishness and general weakness, as well as headaches, reduced appetite and a lack of energy.