Overview
Constipation means having fewer than three bowel movements per week, or stools that are hard, dry, and difficult to pass. It's one of the most common digestive complaints and is usually not serious — but chronic constipation can significantly affect your quality of life.
Symptoms
Fewer than 3 bowel movements per week
Hard, dry, or lumpy stools
Straining or pain during bowel movements
Feeling of incomplete emptying
Bloating and abdominal discomfort
Common Causes
Low fiber diet
Not drinking enough water
Lack of physical activity
Ignoring the urge to go
Medications (pain relievers, antacids)
Pelvic floor dysfunction
Self-Care Tips
Eat 25–30 grams of fiber daily (fruits, vegetables, whole grains)
Drink at least 8 glasses of water daily
Exercise regularly — even a 30-minute walk helps
Don't ignore the urge — go when you feel it
Establish a regular bathroom routine, especially after meals
Consider a stool softener if lifestyle changes aren't enough
When to See a Doctor
See a doctor if constipation lasts more than 3 weeks, you notice blood in your stool, you have unexplained weight loss, or you experience severe abdominal pain. Also consult if you're over 45 and this is a new symptom.
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