The swift urbanization of society, characterized by fast-paced lifestyles, diets rich in ultra-processed foods, and a culture that promotes constant hustle, has led to constipation becoming a prevalent yet frequently neglected health concern. Global estimates indicate that the incidence of constipation among adults ranges from 11% to 20%.

How modern lifestyles are wrecking your gut

In a discussion with HT Lifestyle, Dr. Harshavardhan Rao B, a Professor and Consultant in Gastroenterology at MS Ramaiah Medical College in Bangalore, stated, “While constipation is often perceived as uncommon in the Indian population due to vegetarianism and higher fiber consumption, recent data reveals comparable rates of constipation, particularly in urban regions where prevalence can reach up to 24%. This condition, characterized by infrequent bowel movements and/or difficulty in passing stools, affects a considerable segment of the population, with various factors in urban environments contributing to its rising occurrence.”

He stated, “Urbanization has significantly transformed dietary patterns. The predominant increase in the intake of low-fibre, ultra-processed foods, which are both convenient and readily available in urban settings, is a major factor. Fibre is essential for adding bulk to stool and promoting regular bowel movements; therefore, diets deficient in fruits, vegetables, and whole grains greatly contribute to constipation. This dietary deficiency also leads to inadequate nutrition, resulting in lifestyle-related conditions such as diabetes, hypertension, and metabolic syndrome, which further exacerbate the issue of constipation in urban environments. Regrettably, nutritious food tends to be costly and less accessible, while calorie-dense options are inexpensive and readily available in cities.”

Hustle culture vs gut health:

Regarding the impact of hustle culture on gut health, the prevalence of inactivity and sedentary lifestyles, particularly among those engaged in desk jobs, is a significant contributor to the increasing rates of constipation. Dr. Harshavardhan Rao B remarked, “Engaging in regular physical activity promotes intestinal contractions, facilitating the movement of stool through the colon. Additionally, consistent exercise helps prevent obesity, metabolic syndrome, diabetes, and various other lifestyle-related disorders associated with chronic constipation. Furthermore, the high stress levels often experienced in urban life have been linked to gastrointestinal issues, including constipation. Elevated stress leads to increased cortisol production, which can disrupt gut motility and fluid balance, resulting in hardened stools and decreased bowel movements.”

He stated, "In conclusion, the urban lifestyle frequently correlates with sleep disturbances. The inclination of city residents to emphasize prolonged hours of work at a computer, often sacrificing restorative sleep, significantly contributes to lifestyle-related disorders, including constipation. Addressing this concern necessitates an increase in awareness regarding these contributing factors. Promoting a balanced diet high in fiber, ensuring proper hydration, encouraging active lifestyle practices, effectively managing stress, and prioritizing sufficient sleep can collectively mitigate the growing incidence of constipation in urban environments."

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