We have all suffered the discomfort of constipation at some point in time. While this may be a one-time occurrence for some, others constantly have to deal with constipation. This can hamper activities and be difficult to deal with. Bowel movements differ from person to person. However, going more than 3 days without passing a motion causes a hardening of the stool, making expulsion difficult. Other symptoms include- pain or strain while passing stools, incomplete emptying, stomach pain and hardened stools.

But what are the causes of constipation and how can they be avoided?

•    Thyroid problems: Those suffering from thyroid experience lowered metabolism. This affects the gut and can lead to constipation, which is a common symptom of those with hypothyroidism. 
•    Pain killers: Taking pain killers very often can also cause this problem. These medications, especially narcotics can supress bowel function. It is advised to take a laxative to help in proper bowel movements.
•    Diet: A diet high in refined foods, fat, meat and dairy products, may lack fiber leading to constipation. Foods like chocolate, black tea and bananas, were also culprits people identified.
•    Vitamin Tablets: Vitamins and minerals like calcium and iron can cause constipation as they affect the colon. Certain antacids contain calcium or aluminium which affect the bowel. Some medications contain a diuretic like property that increases urine output leading to dehydration.
•    Stress and anxiety: When continuously confronted with stressful situations, some people tend to develop constipation. Stress causes the blood pressure and heart rate to rise, this can cause sweating. It also affects the sphincter muscles which can affect regular bowel movements. 
•    Age related constipation: As one ages, the body processes tend to slow down. This could lead to constipation in the elderly.
•    Coffee and Tea: Beverages like these tend to cause dehydration when too much is drunk. This is due to the presence of caffeine in them.

What can be done?

1.    Friendly Fiber: A diet rich in fiber can help get things moving! Include fresh fruit and vegetables (with the skin, when possible). Foods like bran, oats and prunes or raisins can help since they contain a good amount of fiber. Soluble fiber ensures that the stool retains a sufficient amount of water to ensure it moves through the large intestine easily. You need at least 18 g of fiber in your daily diet.
2.    Mix it up: If you consume meat or dairy, make sure you have a good source of fiber along with it. Add milk to oats porridge or breakfast cereal. 
3.    Water: Drink 3-4 extra glasses of water to help in good bowel movements. Dehydration can cause stools to become hard. When your body is sufficiently hydrated this can soften stools making them easier to pass.
4.    Nature’s Call: When you need to go to the bathroom, do not unnecessarily hold on or postpone until later. Try and go to the washroom at the same time every day to create a routine. 
5.    Exercise: Regular physical fitness and exercise can help prevent constipation. Exercise helps hasten the movement of food through the large intestine. Aerobic exercises that benefit the heart helps in contraction of the intestinal muscles. Blood flow to the stomach and intestines also helps with good digestion.
6.    Beverages: Replace beverages like tea and coffee with other better options like- buttermilk, infused water, coconut water or fresh fruit juice (unsweetened and with the pulp retained).
7.    Laxatives: When taken once in a while, a laxative can help relieve constipation. However, the flipside to taking laxative is getting too used to them. This could make your body dependent on them.
8.    Dealing with stress: Identifying the triggers that cause stressful situations and dealing with them immediately can help. In addition, stress relaxation techniques can give some relief.

Constipation does not have to be a problem that affects the quality of life or the way you work. With these tips, you can keep it at bay. However, if constipation is a recurring problem that does not respond well to treatment, it is important you have this checked with a doctor.

With inputs from:
1.    http://www.webmd.com/digestive-disorders/ss/slideshow-reasons-constipated?ecd=wnl_gid_072717&ctr=wnl-gid-072717_nsl-ld-stry_1&mb=ri86HnZL4oMc5EuzZv4MmBXFE73IOX1cvaAhLmb8nyg%3d
2.    http://www.webmd.com/digestive-disorders/digestive-diseases-constipation#2
3.    http://www.emedicinehealth.com/constipation_in_adults/page2_em.htm
4.    http://www.health.com/health/gallery/0,,20452199,00.html#diabetes-and-neurological-conditions-0
5.    https://en.wikipedia.org/wiki/Constipation
6.    https://www.niddk.nih.gov/health-information/digestive-diseases/constipation/treatment
7.    www.webmd.com/digestive-disorders/exercise-curing-constipation-via-movement
8.    www.webmd.com/digestive-disorders/water-a-fluid-way-to-manage-constipation
9.    http://www.natural-remedies-healthy-lifestyle.com/what-to-do-about-constipation.html