Constipation is a common phenomenon, especially in old age. It is a distressing condition that causes suffering and discomfort and includes notable symptoms such as stomach aches, a feeling of being full and bloated, and difficulty passing stools.

These symptoms, especially in chronic constipation, may lead to complications such as haemorrhoids, bleeding, as well as appetite loss.

Causes of constipation in old age

• As we age, and especially after the age of 65, there is a slowdown of the digestive system
• Certain medications cause side effects such as constipation
• Poor food consumption and low fiber intake
• Low water intake, not as recommended, causes hard stools
• Lack of physical activity and prolonged sitting cause the digestive system to slow down
• Irregular visits to the toilet

High-fiber nutrition

Dietary fibers help digestion and regulate blood sugars and fats; therefore, high-fiber nutrition and sufficient water intake may prevent constipation.

Dietary fibers can be found in several food groups, including cereals, vegetables, fruits, and legumes.

It is recommended to incorporate these foods into your daily diet:

• Whole grains: whole wheat and whole wheat bread; oats; brown rice; noodles and whole-wheat pasta products; buckwheat; bulgur; jerish; whole-wheat semolina; corn.
• Legumes: Beans of all colors and types, peas, chickpeas, lupins, lentils, cowpeas, and fava beans
• Vegetables and fruits of all colors and types: It is important to rinse vegetables and fruits properly and eat them with the skin, if possible. It is recommended to consume vegetables and fruits in between meals as a tasty bite and as a substitute for savory or sweet snacks. It will come in handy to slice up cucumbers, carrots, celery, or seasonal fruits in advance. It is important to consult a clinical dietician to personally customize nutritional recommendations while considering added factors such as diabetes, symptoms of discomfort in the digestive system (gas, for example), etc.

Fluid intake to prevent constipation

Many of us, both men and women, do not feel the need to drink or forget to do so, especially on cool days. A fluid deficit may cause constipation as well as confusion, fatigue, headaches, and urinary tract infections. Therefore, it is recommended to drink plenty of water throughout the day, at mealtimes, and in between.

How much water should we drink

The answer depends on the weather, the amount of salt we consume, our body weight, and the physical activity we do. In hot weather, we sweat a lot and the body loses fluids; therefore, we should drink more.

You can tell if you drink sufficiently by the color of your urine:

• Light-colored urine indicates sufficient drinking
• Yellow or dark urine indicates a lack of fluids

What should you drink and what should you avoid?

Most recommended: water

It is best to drink cool or room-temperature water (especially on hot summer days). What to drink is a personal decision, provided that you drink enough. You can add a slice of lemon, orange slices or other fruit of your choice. You can put mint leaves or any other additive that will make you drink more.

Another idea is to prepare a jug of water in advance, with additives or without, so it is ready for you at any time.

To track your water intake, fill out a bottle which indicates the amount it holds (for example, a liter and a half bottle of mineral water), and drink it throughout the day until you finish.

It is recommended to limit your caffeine intake

It is recommended to limit your caffeine intake (black and green tea, coffee, coco, coke, energy drinks).

An excess of caffeine can have a disruptive effect on your sleep at noon or at night, and cause additional side effects such as restlessness, irritability, tremors, excessive urination, arrhythmias, digestion issues, etc.

It is recommended to avoid alcoholic drinks

Small amounts of alcohol (such as a glass of wine or beer) do not usually harm you, and if you attend a family or a social gathering and would like to raise a glass, it is mostly possible.

However, drinking large amounts of alcohol causes proven damage, and in addition to constipation, it causes severe phenomena such as confusion, restlessness, irritability, and other serious body damage.

Physical activity

Incorporating physical activity into your daily routine contributes to your health and may help prevent constipation. Try walking regularly and check out other types of sports you can do and find unenjoyable. Incorporate physical activity into your daily routine so you can keep it up.

Consult with your family doctor, as well as a physiotherapist, about the type of activity that suits you, according to the parameters of your physical ability.