Constipation is one of the most common digestive complaints worldwide yet few people realize how much everyday habits contribute to it. According to a source familiar with this matter pafikutaikab.org according to doctors, constipation isn’t just about what you eat; it’s also about how you live. From skipping breakfast to holding back bowel urges, small daily behaviors can disrupt your digestive rhythm and make bowel movements irregular or painful.
Skipping Breakfast Disrupts Your Body’s Natural Rhythm
Many people start their day in a rush and skip breakfast without thinking twice. But doctors say this habit can throw off your digestive clock. “After waking up, your gut becomes more active due to the body’s internal rhythm,” explains Dr. Rani Kusuma, a gastroenterologist in Jakarta. “Eating breakfast stimulates the colon, triggering the urge to have a bowel movement. If you skip it, you may miss that natural signal.”
When this happens repeatedly, your bowel movements may become less frequent, and waste remains in the intestines longer, leading to constipation. Even a light breakfast — such as fruit, yogurt, or whole grains — can help jumpstart your digestive system.
Not Drinking Enough Water
Hydration plays a vital role in maintaining healthy digestion. Without enough water, stool becomes hard and difficult to pass. “Water helps soften stool and supports intestinal movement,” says Dr. Rani. Adults should aim to drink at least 2 to 2.5 liters of water per day, or more if they live in hot climates or exercise regularly.
She warns that relying too much on coffee or tea doesn’t count toward hydration, as caffeine can have a mild diuretic effect, increasing fluid loss.
Ignoring the Urge to Go
One of the most overlooked causes of constipation is ignoring the natural urge to defecate. Many people delay going to the bathroom because they’re busy or uncomfortable using public restrooms. “When you suppress the urge, stool stays in the colon longer, and more water is absorbed, making it harder and drier,” Dr. Rani explains.
Over time, this can desensitize the reflex that triggers bowel movements, leading to chronic constipation. Doctors recommend responding to the body’s signals as soon as possible — ideally at the same time each day to establish a routine.
Lack of Fiber and Physical Activity
A diet low in fiber and a sedentary lifestyle are major contributors to sluggish digestion. Fiber adds bulk to stool, making it easier to pass, while movement stimulates intestinal contractions. “Modern lifestyles — sitting for hours and eating processed foods — slow down the digestive process,” says Dr. Rani.
She advises including fruits, vegetables, nuts, and whole grains in daily meals and engaging in at least 30 minutes of moderate exercise such as walking, cycling, or yoga.
Stress and Sleep Deprivation
Mental health also affects digestion. Stress triggers the release of hormones that can interfere with gut motility. Likewise, lack of sleep disrupts the body’s circadian rhythm, impacting bowel regularity. “The gut and brain are closely connected,” Dr. Rani notes. “If your mind is stressed, your intestines can tense up too.”
The Takeaway
Constipation often starts with small, seemingly harmless habits — skipping meals, staying dehydrated, or ignoring nature’s call. But these actions gradually confuse the body’s digestive system.
Doctors recommend maintaining consistent mealtimes, drinking plenty of water, responding promptly to bowel urges, and leading an active, balanced lifestyle. “Good digestion isn’t just about medication,” Dr. Rani concludes. “It’s about respecting your body’s natural rhythm — and that starts with small, mindful daily choices.”Source: https://pafikutaikab.org/
