Stop Doing These 5 Things If You’re Always Constipated – Constipation is uncomfortable, frustrating, and often avoidable. The good news? Small changes can make a big difference. Below, we break down five common habits that disrupt digestion and offer practical fixes to get things moving again. If you’re dealing with irregularity, read on—you’ve got this.
1. Ignoring the Urge to Go
Why It’s a Problem:
Your body sends signals when it’s time to poop. Ignoring these urges—whether because you’re busy, embarrassed, or just don’t feel like stopping—can train your bowels to become less responsive over time. This weakens the natural reflex and makes constipation worse.
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How to Fix It:
Listen to your body. When nature calls, answer promptly. If you’re frequently unable to find a bathroom when needed, plan ahead: scope out rest stops during travel or carry portable hygiene wipes for peace of mind.
Quick Tip:
Set aside 10 minutes after meals to sit on the toilet—even if you don’t feel an urge. Post-meal digestion naturally stimulates bowel movements, so this routine can help retrain your system.
2. Overusing Laxatives
Why It’s a Problem:
Laxatives might seem like a quick fix, but relying on them too often can lead to dependency. Your colon may stop functioning properly without the artificial stimulation, making constipation even harder to manage in the long run.
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How to Fix It:
Gradually reduce reliance on laxatives by incorporating natural remedies instead. Increase fiber intake (see below), stay hydrated, and try magnesium supplements, which gently encourage bowel movements without harming your gut health.
Quick Tip:
If you need immediate relief, opt for osmotic laxatives like Miralax sparingly, as they draw water into the intestines without irritating the colon. But commit to addressing the root cause—don’t let laxatives become a crutch.
3. Poor Hydration
Why It’s a Problem:
Dehydration slows down digestion because your body pulls water from waste material in the colon to maintain other vital functions. Without enough water, stool becomes hard and difficult to pass.
How to Fix It:
Drink at least 8–10 glasses of water daily, and more if you’re physically active or live in a hot climate. Start your day with a tall glass of warm water with lemon—it kickstarts hydration and stimulates your digestive tract.
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Hydration Hack:
Carry a reusable water bottle and set hourly reminders on your phone to sip throughout the day. Add slices of cucumber, mint, or berries for flavor if plain water feels boring.
4. Low-Fiber Diets
Why It’s a Problem:
Fiber adds bulk to stool and helps it move through your intestines smoothly. A diet low in fruits, vegetables, whole grains, and legumes leaves your digestive system struggling to keep up.
How to Fix It:
Swap processed foods for fiber-rich options: choose whole-grain bread instead of white, snack on nuts and seeds, and load up on leafy greens, apples, pears, and beans. Aim for 25–30 grams of fiber daily.
Easy Swap Ideas:
- Trade white rice for quinoa or brown rice.
- Replace chips with air-popped popcorn or roasted chickpeas.
- Add chia seeds or ground flaxseed to smoothies and oatmeal.
Pro Tip:
Increase fiber gradually to prevent bloating. Pair it with plenty of water to keep things moving comfortably.
5. Sedentary Lifestyles
Why It’s a Problem:
Movement stimulates peristalsis—the wave-like contractions that push food through your digestive tract. Sitting all day slows this process, leading to sluggish bowels and backed-up waste.
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How to Fix It:
Get moving—even light activity counts. Take short walks after meals, stretch regularly, or try yoga poses like Child’s Pose or Cat-Cow to massage your intestines.
Movement Breaks:
Set a timer to stand up and walk around every hour. Even five minutes of brisk walking can boost circulation and aid digestion.
Seated Abdominal Massage:
Place one hand on your belly and use gentle circular motions to massage clockwise (the direction of your colon). Do this for 2–3 minutes while seated—it’s discreet and effective for relieving tension in your gut.
Final Thoughts
Constipation isn’t something you have to live with—it’s usually the result of habits you can change. By staying hydrated, eating fiber-rich foods, moving your body, listening to your gut, and avoiding laxative overuse, you’ll restore regularity faster than you think. Remember, small steps add up. Be consistent, patient, and kind to yourself. You’ve got this!