Constipation is one of the most common health conditions affecting most people, yet it is the least addressed digestive issue across the globe. More than a million people experience infrequent bowel movements, hard stools, bloating, and abdominal discomfort, but most of them dismiss these symptoms as ‘normal.’ To break this silence and encourage early care, December is observed globally as Constipation Awareness Month every year.
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The prevalence of constipation is about 20% in the general population and around 29.6% in children worldwide. It is more common in the elderly than in the younger generation. According to statistics published by Gut Health Survey, in India, 22% of adults suffer from constipation, where 59% of people complain of severe constipation and 27% complain of constipation linked with comorbid conditions.
This health event highlights the importance of digestive well-being and encourages people to understand their gut health better.
Significance
Constipation Awareness Month holds an important role in enhancing public health. Its importance lies in addressing several key areas:
Breaking the stigma
Digestive problems are often seen as an uncomfortable health issue. This health campaign initiates awareness and aims to normalise discussions about gut health, enabling people to seek help without hesitation.
Preventing chronic complications
Constipation, if left untreated over a period, can lead to:
Hemorrhoids
Anal fissures
Fecal impaction
Rectal prolapse
Long-term dependency on laxatives
Early awareness helps people take preventive steps before complications appear.
Role Of Lifestyle
Modern lifestyle, physical inactivity, low-fibre diets, dehydration, and stress are major contributors to constipation. Awareness campaigns educate people on practical habits they can adopt daily.
Prompt Medical Intervention
Chronic constipation can sometimes signal underlying medical disorders such as IBS, thyroid issues, diabetes, or neurological problems. Recognising symptoms early leads to better diagnosis and treatment.
Understanding Gut Health
Constipation is not just a bowel problem; it affects energy levels, mood, appetite, sleep, and mental well-being. This health awareness month emphasises the broader role of augmenting gut function in maintaining a healthy life.
Lifestyle Habits to Manage And Prevent Constipation
Increase Fiber Intake
Dietary fiber adds bulk to stool, helping it move smoothly through the intestines, thereby regularising bowel movements and preventing constipation. Remember to up the fiber intake gradually to prevent bloating and indigestion.
Add a whole lot of natural foods such as:
Whole grains like oats, brown rice, millets, and whole wheat.
Fruits like apples, pears, berries, papaya, and bananas.
Vegetables, including all green vegetables, broccoli, carrots, and leafy greens.
Seeds such as chia and flaxseeds.
Also Read: Constipation Awareness Month 2023: Must Add Herbal Supplements for Instant Relief
Stay Hydrated All Through the Day
Good hydration and an ample amount of water soften stool and support smooth bowel movement. Aim to drink 2-3 litres of water per day, adjusting based on climate and activity.
Include infused water like lemon, herbal teas, and coconut water in your regular meal plan. Avoid excessive intake of caffeinated or sugary drinks, as this may worsen dehydration.
Stay Active
Physical activity stimulates intestinal contractions and improves gut function.
Get engaged in activities like:
Walking 20–30 minutes daily.
Yoga poses like Pawanmuktasana, Vajrasana & Malasana
Light stretching
Cycling or swimming
A sedentary lifestyle is one of the most common triggers of constipation; consistent movement makes a huge difference.
Follow a Consistent Bowel Routine
Bowel movements thrive on routine. Go at the same time each day, preferably after breakfast, and do not ignore the urge. Maintain a relaxed environment and consider using a footstool to improve rectal alignment. This trains your gut for regular elimination.
Manage Stress
Stress is one of the main factors for slow digestion and contributes to constipation. Engage in stress-easing techniques such as deep breathing and meditation, and get adequate sleep. Stay relaxed, as a calm mind often leads to a healthier gut.
References:
https://www.iuga.org/news/news/december-is-constipation-awareness-month
https://www.ncbi.nlm.nih.gov/books/NBK513291/
Constipation
Sorangel Diaz; Khaled Bittar; Muhammad F. Hashmi; Magda D. Mendez.
https://iffgd.org/news/press-release/iffgd-raises-awareness-for-constipation-relief-empowering-individuals-during-constipation-awareness-month/
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