In today’s fast-paced urban society, marked by ultra-processed diets, sedentary habits, and stress-laden routines, constipation has become a common yet often overlooked health issue. Global estimates suggest that 11% to 20% of adults suffer from constipation, and the condition is increasingly prevalent in urban India, with rates reaching as high as 24%, as highlighted by Dr. Harshavardhan Rao B, Professor and Consultant in Gastroenterology at MS Ramaiah Medical College, Bangalore.
Modern Diets and Their Impact on Gut Health
Urbanisation has significantly altered dietary habits, with low-fibre, ultra-processed foods dominating daily meals. These convenient yet nutritionally poor foods lack essential components like fruits, vegetables, and whole grains that facilitate bowel movements. Fibre is crucial for adding bulk to stool and supporting regular bowel activity. A lack of fibre not only leads to constipation but also contributes to lifestyle disorders such as diabetes, hypertension, and metabolic syndrome, which further exacerbate the issue. While nutrition has become expensive and difficult to maintain in urban settings, calorie-dense, unhealthy options are easily accessible.
Inactivity and Sedentary Lifestyles
The prevalence of desk jobs and inactivity in urban areas also plays a pivotal role in the rising cases of constipation. Regular physical activity stimulates intestinal contractions, aiding in the movement of stool through the colon. A sedentary lifestyle, on the other hand, slows down gut motility and is associated with obesity and metabolic disorders, all of which are linked to chronic constipation. Encouraging regular exercise not only benefits gut health but also mitigates other lifestyle-related conditions.
Stress and Sleep Deprivation
Urban living often entails high stress levels, which adversely affect gut health. Stress elevates cortisol production, altering gut motility and fluid balance. This can lead to hardened stools and infrequent bowel movements. Additionally, the hustle culture of urban areas often leads to sleep deprivation. Insufficient, poor-quality sleep further disrupts the body’s natural rhythms, contributing to constipation and other health disorders.
Addressing Urban Constipation
- Dietary Improvements: Consuming a fibre-rich diet with plenty of fruits, vegetables, and whole grains. Staying adequately hydrated is equally important.
- Physical Activity: Engaging in regular exercise to support gut motility and overall health.
- Stress Management: Incorporating relaxation techniques, mindfulness, or yoga to alleviate stress and its impact on gut health.
- Prioritizing Sleep: Establishing a routine that allows for sufficient restorative sleep, reducing the risk of lifestyle disorders.
Raising awareness about these contributing factors is essential to reversing the increasing prevalence of constipation in urban areas. A shift towards balanced living can significantly improve gut health and overall well-being.
Disclaimer:
The information contained in this article is for educational and informational purposes only and is not intended as a health advice. We would ask you to consult a qualified professional or medical expert to gain additional knowledge before you choose to consume any product or perform any exercise.
