In a rapidly urbanizing society where fast-paced lifestyles, diets consisting of ultra-processed foods, and a stress-inducing culture of hustle and bustle are the norm, constipation has become a common but often forgotten health problem. Worldwide estimates of constipation among adults range from 11% to 20%.
How modern lifestyle is destroying your gut
In an interview with HT Lifestyle, Dr. Harshavardhan Rao B, Professor and Consultant, Department of Gastroenterology, MS Ramaiah Medical College, Bangalore, shared, “Although it is rare in the Indian community due to vegetarianism and increased fiber intake, recent estimates have shown similar rates of constipation, especially in urban areas of the country, where the prevalence reached 24%. This condition, characterized by infrequent bowel movements and/or difficulty passing stool, affects a large proportion of the population, and several factors converge in urban settings to increase its prevalence.’
He revealed: “Dietary habits have changed dramatically with urbanization. Increased consumption of low-fiber, ultra-processed foods that are convenient and widely available in cities is a major culprit. Fiber plays a crucial role in stool volume and facilitating bowel movements; therefore, diets deficient in fruits, vegetables, and whole grains contribute significantly to constipation. It also leads to poor nutrition, which leads to diseases such as diabetes, hypertension and metabolic syndrome, which in turn increases the burden of constipation in cities. Unfortunately, eating is expensive and difficult, but calories are cheap and readily available in cities.”
Hustle Culture vs. Gut Health:
A sedentary and sedentary lifestyle, common in cities due to the fact that a large proportion of the population works at a desk, plays an equally important role in increasing the number of constipation. Dr. Harshavardhan Rao B said, “Regular physical activity stimulates bowel contractions, helping to move stool through the colon. In addition, regular physical activity also prevents obesity, metabolic syndrome, diabetes and many other lifestyle disorders that are associated with chronic constipation. Moreover, high levels of stress, synonymous with city life, have been linked to gastrointestinal disturbances, including constipation. Stress increases cortisol production, which can alter bowel motility and fluid balance, leading to hard stools and reduced bowel movements.’
He concluded: “Finally, urban lifestyles are often associated with sleep disturbances. The tendency of urban dwellers to prefer extended working hours in front of the computer, often at the expense of an adequate, restorative night’s sleep, is a major contributor to lifestyle disorders, including constipation. Raising awareness of these factors is essential to addressing this issue. Encouraging a balanced diet rich in fiber, ensuring adequate hydration, fostering active lifestyle habits, effective stress management and prioritizing adequate sleep can all work together to counteract the rising prevalence of constipation in urban settings.”
