Let’s face it—nobody wants to talk about constipation. Yet, for many seniors, it’s the elephant in the bathroom. In fact, up to 30% of older adults deal with chronic constipation, and if you’ve ever had the joy of sitting on the porcelain throne for 45 minutes only to emerge looking like you wrestled a bear, you know it’s no laughing matter (well, unless you’re reading this blog). I have had bouts of constipation off and on for most of my life. Here is some of what I have been going through lately, and what we can do for ourselves as partners with our health.
I eat very healthy, eating a good amount of raw fruit and veggies daily. I stay away from junk foods most of the time. I drink lots of water (10-18 cups a day). I take sugar-free generic Metamucil daily in hot water and add pink Himalayan salt (for my leg and foot cramps). I take magnesium supplements. Still, last month and into this month, I had 3 weeks of where I was constipated for 2-5 days at a time. The discomfort was real. My upper abdomen, just under my ribcage was puffed up like a 6 pack of beer. I took generic Ex-Lax at first. Then the next round, I added Lactulose, a prescription liquid that tastes like maple syrup. I took prunes, prune juice, salads, fruit. The 4th round lasted 5 days and I used suppositories, Ex-Lax, Lactulose, and finally saline laxative oral solution. This is the kind one is given before a colonoscopy. For me, only when I combined more than one style of aid, and more than the recommended dosage did I use the restroom. Still, only a little came out at a time. I do not recommend overusing the medicines, as I did. Speak to your health practitioner first. I was desperate. I was not able to sleep well, the food I ate felt like it was staying close to my throat, literally, backing up. When I burped, small bits of apple, prune, or papaya would come up. Am I sharing too much? I am sharing because it is important for your whole body's health and all the systems within, not just the digestive system.
Why does it happen more often as we age? First, our digestive muscles slow down with time—kind of like an old blender that still works but takes a while to crush the ice. Then there are the meds: painkillers, supplements, including iron supplements, blood pressure pills… all wonderful for health, but terrible for bathroom harmony. Add in less physical activity as we age, less fiber, and the fact that many seniors don’t drink enough fluids, and you’ve got the perfect storm brewing in the colon.
So, what’s the solution besides staring at a crossword puzzle while waiting for nature’s call? Start with food: prunes aren’t just for cartoons—they’re proven constipation fighters! (Stacewicz-Sapuntzakis, 2010). Papaya and kiwi are also known to stimulate the digestive and elimination systems. High-fiber foods like veggies, beans, and whole grains keep things moving. Water and herbal teas are essential, even if thirst signals have gone into early retirement. Any activity—like walking, chair yoga, Pilates or a little dance to your favorite music—gets the gut grooving. And, of course, establishing a bathroom routine can train the body (and lower bathroom anxiety).
But beware: while laxatives and stool softeners can help in a pinch, overdoing them can backfire. Chronic constipation should never be shrugged off—sometimes it signals thyroid issues, diabetes, or even colon disease. If there’s blood in the stool, sudden weight loss, severe pain, or nausea, it’s time to stop joking and call the doc. Remember, aging may slow things down, but with the right tweaks, seniors can still “go” with the flow.
As for me, I am waiting for my doctor's office to call me back, so i can have a discussion. My father had colon cancer in his 60s and my aunt died from surgery gone wrong for impacted bowels from chronic constipation. I will ask for a gastroenterologist appointment. I will ask for a colonoscopy. I will ask for a sonogram of my abdomen. I will ask for an MRI. I am an advocate and a partner for my health. If I do not speak up for myself, I may suffer these bouts of chronic constipation for the rest of my life. I have too much to do to feel uncomfortable in my body for days at a time. What about you?
Thank you for reading this. I hope this helps you in your health journey.
Sincerely,
KJ Landis
@superiorself on Instagram and X
@SuperiorSelf channel on YouTube
@superiorselfwithkjlandis on TikTok
[email protected]
Books available everywhere!
I eat very healthy, eating a good amount of raw fruit and veggies daily. I stay away from junk foods most of the time. I drink lots of water (10-18 cups a day). I take sugar-free generic Metamucil daily in hot water and add pink Himalayan salt (for my leg and foot cramps). I take magnesium supplements. Still, last month and into this month, I had 3 weeks of where I was constipated for 2-5 days at a time. The discomfort was real. My upper abdomen, just under my ribcage was puffed up like a 6 pack of beer. I took generic Ex-Lax at first. Then the next round, I added Lactulose, a prescription liquid that tastes like maple syrup. I took prunes, prune juice, salads, fruit. The 4th round lasted 5 days and I used suppositories, Ex-Lax, Lactulose, and finally saline laxative oral solution. This is the kind one is given before a colonoscopy. For me, only when I combined more than one style of aid, and more than the recommended dosage did I use the restroom. Still, only a little came out at a time. I do not recommend overusing the medicines, as I did. Speak to your health practitioner first. I was desperate. I was not able to sleep well, the food I ate felt like it was staying close to my throat, literally, backing up. When I burped, small bits of apple, prune, or papaya would come up. Am I sharing too much? I am sharing because it is important for your whole body's health and all the systems within, not just the digestive system.
Why does it happen more often as we age? First, our digestive muscles slow down with time—kind of like an old blender that still works but takes a while to crush the ice. Then there are the meds: painkillers, supplements, including iron supplements, blood pressure pills… all wonderful for health, but terrible for bathroom harmony. Add in less physical activity as we age, less fiber, and the fact that many seniors don’t drink enough fluids, and you’ve got the perfect storm brewing in the colon.
So, what’s the solution besides staring at a crossword puzzle while waiting for nature’s call? Start with food: prunes aren’t just for cartoons—they’re proven constipation fighters! (Stacewicz-Sapuntzakis, 2010). Papaya and kiwi are also known to stimulate the digestive and elimination systems. High-fiber foods like veggies, beans, and whole grains keep things moving. Water and herbal teas are essential, even if thirst signals have gone into early retirement. Any activity—like walking, chair yoga, Pilates or a little dance to your favorite music—gets the gut grooving. And, of course, establishing a bathroom routine can train the body (and lower bathroom anxiety).
But beware: while laxatives and stool softeners can help in a pinch, overdoing them can backfire. Chronic constipation should never be shrugged off—sometimes it signals thyroid issues, diabetes, or even colon disease. If there’s blood in the stool, sudden weight loss, severe pain, or nausea, it’s time to stop joking and call the doc. Remember, aging may slow things down, but with the right tweaks, seniors can still “go” with the flow.
As for me, I am waiting for my doctor's office to call me back, so i can have a discussion. My father had colon cancer in his 60s and my aunt died from surgery gone wrong for impacted bowels from chronic constipation. I will ask for a gastroenterologist appointment. I will ask for a colonoscopy. I will ask for a sonogram of my abdomen. I will ask for an MRI. I am an advocate and a partner for my health. If I do not speak up for myself, I may suffer these bouts of chronic constipation for the rest of my life. I have too much to do to feel uncomfortable in my body for days at a time. What about you?
Thank you for reading this. I hope this helps you in your health journey.
Sincerely,
KJ Landis
@superiorself on Instagram and X
@SuperiorSelf channel on YouTube
@superiorselfwithkjlandis on TikTok
[email protected]
Books available everywhere!
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