The main reasons that cause constipation are as follows:
1. Lack of Fiber
The main cause of constipation is a lack of fiber in the diet. Fiber helps to thicken the stool and move it smoothly through the intestines. Avoiding fruits, vegetables, and whole grains can increase this problem.
2. Dehydration
When the body is dehydrated, the waste in the intestines thickens. This makes it difficult to expel stool. It is essential to drink 3-4 liters of water a day to facilitate digestion.
3. Lack of physical exertion
In those who exercise daily, the intestinal movement (peristalsis) is regular. In those who work and sit for long periods of time and do not exercise, digestion slows down and constipation occurs.
4. Delaying bowel movements
Holding back the urge to defecate when you feel like it will cause the stool to stay in the intestines and become thicker. This habit can lead to chronic constipation in the long run.
5. Consumption of processed foods (Junk Food)
Flour dishes (porridge, bread), fast food, and packet foods are very low in fiber. These are difficult to digest, causing stomach discomfort and constipation.
6. Some medications and health problems
Iron supplements, some BP medications, and anti-depressants can cause constipation. This condition is also seen in people with health problems like hypothyroidism and diabetes.
Remedies:
More fiber: Include spinach, legumes, and fruits in your diet.
Drink water: Make it a habit to drink a glass of lukewarm water on an empty stomach in the morning.
Exercise: Walking for 30 minutes a day can help with digestion.
Regular times: Find a regular time each day to have a bowel movement.