Constipation: What it is, why it happens, and what you can do.

(Not) everybody poops ... on a daily basis.

And, yes, we’re here to talk about it!

Some of us may go less than we’d like to, which can make us feel bloated and uncomfortable. And have you noticed it seems to happen more often as we age?

You’ve tried increasing fiber and drinking more water ... but they’re just not cutting it anymore.

So, what gives?

Let’s take a look at why constipation happens, what might be behind it, and what you can do (before you have to call the doctor) when your usual solutions aren’t working.

What counts as constipation?

How often you have bowel movements varies from person to person. Some go several times a day while others go only a few times a week. Your pattern = your normal. It’s when you stray from your pattern that constipation comes into play.

Generally speaking, constipation means:

• You’re having fewer than three bowel movements per week.
• Your stools are hard, dry or painful to pass.
• You feel like you can’t completely empty your bowels.

Constipation can come and go, like when you go on vacation, for example. Or it can become a chronic issue that affects your daily life. Either way, it’s uncomfortable — and you want answers.

Why does constipation happen — especially as we age?

Medically speaking, constipation happens when your colon, which is your large intestine, absorbs too much water from your stool. This causes your stool to dry out, making it hard in consistency and difficult to pass.

Why would your colon absorb too much water? It typically depends on the food you eat. Foods that take longer to digest can sit in your digestive tract, giving your colon too much time to absorb water from the waste.

When it comes to getting older, a number of things can slow your system down over time:

1. Slower metabolism

   As we age, the muscles in our digestive tract don’t work quite as efficiently. Food moves more slowly, and that gives the colon more time to absorb water — leaving stools harder and tougher to pass.

2. Medication side effects

   Many common prescriptions can cause constipation, including:

   • Pain relievers (especially opioids)
   • Iron or calcium supplements
   • Certain antidepressants and blood pressure medications

3. Less fiber and water

   If your diet changes or your appetite drops, you might not get the fiber or hydration your body needs to keep things moving.

4. A more sedentary lifestyle

   Physical activity stimulates your digestive system. The less you move, the more likely things are to stall out.

5. Underlying health conditions

   Issues like hormonal conditions such as diabetes, Parkinson’s disease, pelvic floor disorders or even stress can contribute to constipation.

Your usual solutions aren’t working. Now what?

• Drink more water and warm fluids — Because hydration helps soften stool, water is the best thing to drink when you’re constipated. You can also have warm tea, warm broth or warm lemon water to help gently nudge your system along. And if you think you’re drinking enough water, you’re probably not. Drink an extra two to four glasses of water a day, unless otherwise directed by your doctor.
• Move your body — Even light exercise, like walking or gentle stretching, can stimulate your bowels. A short walk after meals is a simple, effective habit.
• Rethink your bathroom posture — Sitting with your feet flat on the floor creates a kink in your colon. Elevating your feet with a small stool or “squatty potty” helps straighten things out, making it easier to go.
• Try a magnesium supplement — Magnesium draws water into the intestines and helps relax muscles. Magnesium citrate or oxide are common options, but start with a low dose and check with your doctor if you’re unsure.
• Consider over-the-counter laxatives (in moderation) — Osmotic agents (such as milk of magnesia), lubricant laxatives (such as mineral oil) and stimulant laxatives can help, but they’re not meant for everyday use. Overuse can make your body dependent and worsen constipation over time. Walk over to the pharmacist and ask which kind might work for you and how long you should take it.
• Add probiotics — Healthy gut bacteria play a big role in digestion. You can find probiotics in yogurt, kefir or supplements — look for strains like Bifidobacterium or Lactobacillus.

Be patient and gentle with yourself

Constipation can feel frustrating, uncomfortable and even embarrassing — but it’s incredibly common. You don’t have to suffer in silence. With a few changes to your routine, you may be able to find relief and feel more like yourself again.