When it comes down to it, what aspects of your lifestyle cause constipation?

When you find yourself thinking, “I haven’t been feeling quite right lately,” food is often the first thing people suspect. But in reality, it’s more common for there to be no single cause. Hydration, exercise, daily routines, and when you use the bathroom—all of these can overlap to create that vague feeling of “not being able to go easily.”

Today, let’s take a look at lifestyle factors worth reviewing first when you’re concerned but don’t feel you need to see a doctor.

Could “I think I’m drinking enough” actually be a problem?

Not drinking enough fluids is often cited as a common cause of constipation, but many people who think they’re drinking enough are actually falling short. This can be especially true for people who get most of their fluids from coffee and tea, since their diuretic effects may mean you end up losing more fluid than you take in.

• Do you have a habit of drinking a glass of water as soon as you wake up?
• Do you find yourself drinking mostly beverages other than water throughout the day?
• Do you increase your fluid intake during seasons when you sweat more?

Just thinking over these points can help you notice things you may have been overlooking.

Lack of exercise can easily lead to a sluggish gut

If you spend most of your day working at a desk, you may have few opportunities to move your body. Like muscles, the gut is said to become less active when it doesn’t get moving. You don’t need to join a gym—small steps like taking the stairs or walking one stop can be easier to stick with.

Disruptions to your daily routine are easy to overlook

The timing of bowel movements is actually closely linked to the rhythm of the autonomic nervous system. If your wake-up and meal times vary, your body may have trouble getting into a rhythm for going to the bathroom. This is especially worth keeping in mind if you sleep in so late on weekends that your routine shifts from the one you follow on weekdays.

The biggest blind spot may be the habit of holding it in

This is surprisingly easy to overlook. You may be too busy to get to the bathroom, or feel uncomfortable using one when you’re out and decide to hold it in. If this becomes a habit, your body may become less responsive to the urge to go. It may seem like a small thing, but getting into the habit of not putting off a bathroom trip when you feel the urge can help.

Are you getting both dietary fiber and oligosaccharides?

Many people make a point of getting dietary fiber, but surprisingly few pay attention to oligosaccharides. They work in different ways: dietary fiber adds bulk to stool, while oligosaccharides serve as food for beneficial gut bacteria. Getting only one may not be enough, so it’s worth checking whether you’re regularly including both in your diet.

In closing

Rather than assuming constipation has a single cause, looking at it from several angles—hydration, exercise, routine, habits, and diet—may help you spot lifestyle patterns you hadn’t noticed before.

Please note that this article is intended to provide general information about lifestyle habits and is not intended to diagnose or treat constipation. If your symptoms persist or you experience significant discomfort, consult a medical professional.