10 REASONS... YOUR SYSTEM IS SLUGGISH

1 DEHYDRATION

A MAJOR cause of constipation – infrequent (less than three times a week) and difficult-to-pass bowel movements, which causes 180 hospital admissions a day – is dehydration, leading to the large intestine ‘reclaiming’ the water in waste as it passes through, making it harder to eliminate. Aim for at least six to eight glasses of fluid per day, which can include tea, coffee and other sugar-free drinks.

2 EAT MORE FIBRE

FIBRE from the diet is essential for bowel health, adding bulk to waste and helping it pass through the large intestine. Good sources of fibre include beans, lentils, oats and fruit and vegetables, seeds, nuts and whole grains.

3 STRESS OR DEPRESSION

A SERIES of nerve pathways connect the brain to the stomach, and scientific studies have shown that anxious or worried thoughts can contribute to constipation. For some, stress causes the entire digestive system to spasm, resulting in diarrhoea. For others, emotional stress strains just one part of the system, which holds everything up and aggravates constipation.

4 IT’S YOUR MEDICATION

A WHOLE host of medicines can cause constipation. Opioids, for example, halt contractions in the small intestine, which are key for getting things moving. Other medications include calcium, antidepressants, and some blood pressure medication.

5 BLAME IBS

CHRONIC constipation can be a symptom of irritable bowel syndrome (IBS). Stomach cramps, bloating and diarrhoea are also signs of the condition. Many patients find that eating certain foods trigger problems. A food diary can help to keep track of what should be avoided.

6 YOU’RE PREGNANT

THE release of the pregnancy hormone progesterone can cause the transit of food down the digestive tract to slow down. The NHS advises eating a high-fibre diet to encourage the movement of waste towards your bowel.

7 GET MOVING

INACTIVITY is a prime cause of digestive problems. Gentle exercise an hour after a meal will increase blood flow to the digestive tract and encourage muscles to contract.

8 COULD IT BE DIABETES?

PROLONGED high blood sugar levels can damage the nerves that control the stomach and intestine. High blood glucose levels can also decrease the amount of water in the gut, meaning there isn’t enough fluid to soften stools.

9 YOU NEED MORE... OR LESS IRON

WHEN not enough iron – vital for producing healthy blood cells – is in the diet, it can lead to the digestive muscles contracting less, triggering constipation. Foods high in iron include leafy green veg, red meat and seafood. Be aware that while iron supplements treat anaemia, they can make the problem worse.

10 MAYBE IT’S YOUR THYROID

THE thyroid gland produces hormones that control bodily functions, including digestion. In hypothyroidism – an underactive thyroid – a reduced amount of hormone is released, which slows the metabolism and digestion. Other symptoms include unexplained weight gain. Your doctor can prescribe hormone replacement tablets.