Stress doesn’t just cause constipation — it can also trigger irritable bowel syndrome (IBS), which is marked by symptoms of alternating constipation and diarrhea. This is because stress disrupts hormonal balance, interfering with digestion, while anxiety affects blood flow and oxygen regulation in the body, further impacting gut health. Together, these factors create a perfect storm for digestive problems, making stress management important for maintaining gut health and overall well-being.

Dr. Jaya Sukul, HOD and Consultant, Clinical Psychology, Marengo Asia Hospital, Faridabad, suggests the following ways to deal with stress-related constipation:

• Therapy: Cognitive behavioral therapy (CBT) helps to identify negative thought patterns and replace them with positive thoughts.

• Breathing exercises: Deep diaphragmatic breathing reduces stress and relieves stress.

• Meditation: Mindfulness-based meditation reduces levels of cortisol, the stress hormone that slows digestion.

• Yoga: Yoga relieves tension in the main muscles involved in digestion, speeds up stool passage and restores healthy digestion.

Dr. Sukul also recommends reducing sugar intake, as excess sugar increases anxiety and promotes bacteria in the gut, which increases bloating and constipation. Additionally, she recommends moderation in diet and emphasizes that even healthy food in excess can be harmful.

Dr. Bir Singh Sehrawat, Director and HOD, Gastroenterology, Marengo Asia Hospitals Faridabad, explains that constipation has become a common problem affecting people of all age groups. This is described as having very hard, dry bowel movements, experiencing difficulty passing stools, or having decreased frequency of stools. Poor dietary habits, such as consumption of high protein and low fiber foods, inadequate water intake, dehydration and lack of exercise, are primary contributors to constipation.

Some gastrointestinal disorders and medications can also cause this condition. Additional causes include anal fissure, chronic kidney failure, colon or rectal cancer, diabetes, depression, hypercalcemia, hypothyroidism, irritable bowel syndrome, and stress. Lack of good nerve and muscle function in the intestine or surgery such as gastric bypass can worsen the problem.

Symptoms include difficulty and straining when passing stools, infrequent stools, abdominal pain, cramps, bloating, nausea and loss of appetite. Although it is commonly reported in the elderly, unhealthy lifestyle and poor dietary habits have made it prevalent in the younger population.

Dr. Sehrawat recommends consulting a doctor for unexplained and persistent changes in bowel habits. Diagnosis usually involves physical examination, blood tests for thyroid hormone and calcium levels, abdominal X-ray and advanced testing such as barium enema, colonic transit study, defecography, and MRI defecography.

To reduce the risk of constipation, Dr. Sehrawat suggests:

• Eat a fiber-rich diet including beans, bran cereals, fresh fruits, raw vegetables, rice and whole-grain bread.
• Avoid alcohol and smoking.
• Engage in moderate exercise to increase intestinal muscle activity.
• Do not ignore the urge to have a bowel movement.
• Take fiber supplements as per doctor’s advice.
• Screening for colonoscopy after 40-45 years if there is a family history of colon cancer or associated symptoms such as bloody diarrhea or weight loss.

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