Constipation as We Age

Feeling backed up? Small habits make a big difference.

Today, constipation as we age — and simple ways to keep things moving.

First, why does this happen more as we get older? Your gut naturally slows down with age. Drinking less fluid, eating less fiber, and moving around less can all add to it. And many medicines play a part, including opioid pain medicines, some blood-pressure pills, and iron pills. The good news — a few simple habits can really help.

Habit one — fiber. Fiber helps keep stool soft and moving. You'll find it in fruits, vegetables, and whole grains. Here's the key: add it slowly, a little more each day, so your belly has time to adjust. Adding too much, too fast, can cause gas and bloating. Aim for the amount your provider recommends.

Habit two — fluids and movement, working together. Fiber works best with enough fluid, so drink enough through the day — unless your provider has limited your fluids for your heart or kidneys. And keep moving. A daily walk, even a short one, helps your gut do its job. Fluid and movement, every day.

Habit three — don't ignore the urge. When your body says it's time to go, try to go soon. Putting it off can make things harder. Give yourself calm, unhurried time in the bathroom; don't rush. And resting your feet on a small footstool, so your knees sit a little higher, can make passing stool easier.

Habit four — laxatives. If you use a laxative, use only the type and amount your provider or pharmacist recommends. And if you find you need one often, tell them. One more thing: if you take opioid pain medicine, constipation is common — so ask your provider about a plan to prevent it before it starts.

Now, some symptoms need a call right away. Call your provider right away if you have no bowel movement along with belly pain, bloating, nausea, or vomiting — this can mean a blockage.

A few more signs deserve a call. Blood in your stool, black tarry stools, unexplained weight loss, or a sudden change in your bowel habits — tell your provider; don't wait.

So remember three habits — fiber, fluids, and daily movement.

Fiber and fluids start at the table — next, eating and drinking well as we age.