I'm backed up

Constipation sets the stage for other health problems such as varicose veins, hiatus hernia and diverticulosis.

Constipation generally means passing fewer than three stools a week or having a difficult time passing stool.

Having fewer than three bowel movements a week is, technically, the definition of constipation. But how often you poop varies widely from person to person. Some people poop several times a day while others only poop one to two times a week. Whatever your bowel movement pattern is, it’s unique and normal for you — as long as you don’t stray too far from your pattern.

The longer you go before you poop, the more difficult it becomes for poop to pass.

Common lifestyle causes of constipation include:

• Not eating enough fiber.
• Not drinking enough water (dehydration).
• Not getting enough exercise.
• Changes in your regular routine, such as traveling or eating, or going to bed at different times.
• Consuming large amounts of milk or cheese.
• Stress.
• Resisting the urge to have a bowel movement.
• Other factors include some medications, some medical conditions and pregnancy.

What should I eat and drink if I’m constipated?

Depending on your age and sex, adults should get 22 to 34 grams of fiber a day. If you aren't getting sufficient fiber from your diet, it is recommended that you use a good multi-fiber supplement.

Good sources of fiber are

• whole grains, such as whole wheat bread and pasta, oatmeal, and bran flake cereals
• legumes, such as lentils, black beans, kidney beans, soybeans, and chickpeas
• fruits, such as berries, apples with the skin on, oranges, and pears
• vegetables, such as carrots, broccoli, green peas, and collard greens
• nuts, such as almonds, peanuts, and pecans

You should drink water and other liquids, such as naturally sweetened fruit and vegetable juices and clear soups, to help the fiber work better. This change should make your stools softer and easier to pass.

Drinking enough water and other liquids is also a good way to avoid dehydration. Staying hydrated is good for your overall health and can help you avoid getting constipated. Ask a health care professional how much liquid you should drink each day based on your size, health, activity level, and where you live.

Other suggestions include taking a multivitamin and mineral supplement (I suggest a food sourced option), natural (non-addictive) laxative, and a good probiotic. Fiber helps with gut bacteria production, but if your stomach acid levels are low, the gut bacteria will not flourish sufficiently well. Magnesium could also help to relax any gut spasms you could have too.

An occasional bout of constipation can be expected, but if it happens regularly or continues for an extended period of time, please see your medical practitioner as soon as possible.

Your body talks to you regularly, you just need to learn and understand what it is saying.