Constipation, a common digestive problem affecting about one in seven adults, may be prevented through simple lifestyle habits, researchers have revealed.
A new study suggests that middle-aged people who get enough sleep, eat well, exercise regularly, and avoid harmful substances can significantly reduce their risk.
Five habits that protect against constipation
According to researchers from the Chinese University of Hong Kong, the following five healthy lifestyle factors can help:
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Getting at least seven hours of sleep per night
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Never smoking
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Exercising regularly
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Eating a healthy diet
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Avoiding alcohol
Adopting even one of these habits lowered constipation risk by 20%. Those who followed three or more saw a 40% drop, while participants with four healthy habits reduced their risk by half.
Constipation occurs when bowel movements become infrequent or difficult, often defined as fewer than three per week. While occasional constipation is usually minor and treatable with lifestyle adjustments, experts warn that chronic cases are linked to an increased risk of bowel cancer, especially colorectal cancer.
What experts say
The study, published in the American Journal of Gastroenterology, analyzed data from 107,475 adults aged 40 to 70 in the UK Biobank who had no prior history of functional constipation.
Researchers found a clear correlation between healthy lifestyle choices and reduced constipation risk, suggesting that small daily changes can have a long-term impact on digestive health.
“Healthy habits and diet can potentially protect against constipation and dangerous diseases,” the researchers concluded, noting that adopting multiple positive habits multiplies the protective effect.
Health services like the UK’s NHS also emphasize that recognizing early signs — such as fewer than three bowel movements per week — and making lifestyle changes can prevent complications later.
