NewsDigestion
Constipation: Common Causes and Simple Fixes That Work
Nobody likes talking about it, but almost everyone deals with constipation at some point. Maybe you're going less often than usual, or it takes a lot of straining when you do. The good news is that small, everyday changes fix it for most people.
How do you know it's constipation?
The UK's National Health Service (NHS) says you might be constipated if:
- you've pooed fewer than 3 times in a week
- your poo is hard, dry or lumpy
- you have to strain, or it hurts
- you feel like you haven't fully emptied your bowels
You might also have a tummy ache, feel bloated, or feel a bit sick.
Why does it happen?
The NHS lists some very everyday causes:
- not eating enough fibre
- not drinking enough fluids
- not moving much, or sitting for long hours
- ignoring the urge to go
- changes in your routine or diet, like travel or festival weeks
- side effects of some medicines
- stress, anxiety or low mood
It's also more common during pregnancy, after giving birth, and after the age of 65.
Simple fixes to try
- Add fibre, slowly. Whole grains, dal, vegetables and fruit all help. The NHS suggests adding oats, wheat bran or linseed, and fruits like apples and grapes. Go up a little at a time. Here's how much fibre you need.
- Drink more. Plenty of water and other fluids help fibre do its job. Go easy on alcohol.
- Move every day. Even a daily walk can help, the NHS says.
- Make a toilet routine. Try going at the same time each day, give yourself enough time, and don't hold it in when you feel the urge.
- Try a little footstool. Resting your feet on a low stool so your knees are higher than your hips can make it easier.
These changes can take a few days, or a few weeks, to work. If they don't help, a pharmacist can suggest a laxative for short-term use.
When to see a doctor
The NHS says to see a doctor if:
- things aren't getting better, or you're often constipated
- you're often bloated or have tummy pain
- you see blood in your poo, or your bowel habits change suddenly
- you're losing weight without trying
- you feel tired all the time
- a medicine you take seems to be causing it
Don't stop any prescribed medicine without talking to your doctor first.
The short version
- Fewer than 3 poos a week, or hard poos and straining, can mean constipation.
- Fibre, fluids, movement and a toilet routine fix it for most people.
- Blood in your poo, weight loss or sudden changes need a doctor.
Before you buy any churan or supplement
It's tempting to pick whatever a friend or an ad recommends. A few seconds with the label is a better habit. A trusted health supplement brand in India should make it easy to see:
- What's inside, with amounts.
- How much to take, and a warning not to take more.
- Any warnings, such as side effects or medicine interactions. FSSAI asks for these on the label where they apply.
- Whether it's veg, through a veg or non-veg declaration.
The same goes for any Ayurvedic wellness brand in India. Old recipes are great, but you still deserve a clear label.
About Niroza Digest Powder
Niroza Plant-Based Digest Powder (Rahat Churn on the pack) is a mix of 14 plant ingredients, including saunf (fennel), senna leaves, amla, harad, jeera (cumin), mint, ginger and black pepper. The label suggests 5 g (one scoop) once a day in about 200 ml of lukewarm water, or as your doctor advises, for adults over 18.
One important thing: it contains senna, a natural laxative. MedlinePlus, from the US National Library of Medicine, says senna is meant for short-term use and shouldn't be used for more than two weeks without medical advice. Stick to the label dose, and talk to your doctor before using it regularly, or if you're pregnant, breastfeeding, on medicines, or have a heart, kidney or bowel condition.
This post is for general information, not medical advice. Niroza products aren't meant to diagnose, treat, cure or prevent any disease, and they don't replace a varied diet.