Can Quarantine Stress Cause Constipation?

Due to COVID-19, we all had to figure out a new normal. Working from home, social distancing, and spending so much time indoors changed day-to-day life in various ways. Those changes have included toilet habits, which gave rise to a new term "quarantine constipation."

This is because our toilet habits are more related to our overall lifestyle than many people would think. Stress, lack of movement, eating habits, and more can all influence our bowel patterns.

What is Quarantine Constipation?

Many people who initially didn't have an issue with constipation found themselves struggling to use the bathroom during the coronavirus pandemic, Robert Lerrigo, MD, a gastroenterologist at Santa Clara Valley Medical Center, California, told Health.

"To some, [constipation] means stools are too hard, requiring much straining, or they may be too small in volume," said Dr. Lerrigo. Others have bowel movements less frequently than usual or require excessive straining to evacuate stools, even if the stools aren't hard.

Causes of Quarantine Constipation

If you found yourself constipated during quarantine, it may have been due to one or more of the following factors.

Change in Daily Norms

Understanding why some people became constipated during lockdown begins with the circadian rhythm—a natural process in the brain that regulates the sleep-wake cycle and repeats more or less every 24 hours. The colon has its own circadian rhythm that's easily disrupted by a lack of physical exercise, changes in eating schedules, and stress, said Dr. Lerrigo.

Staying at home because of a global pandemic will affect each of those elements. "When we're at home sitting around and not staying active or engaging in our usual routine, colonic motility (the process by which the colon sequentially contracts to propel feces along) decreases, causing constipation," said Dr. Lerrigo.

Lack of Movement

Gyms closed early in the pandemic. Lack of exercise can contribute to constipation.

Fortunately, you don't need to go to the gym to get enough physical activity. Dr. Lerrigo recommended 20 to 60 minutes of aerobic exercise (like a brisk walk or home workout) up to five days a week, adding that even working out two days a week can significantly improve constipation.

Eating Habits

Your eating habits have a big influence on your bathroom habits. For example, eating more processed or fast foods can contribute to constipation.

If you suspect your diet is to blame for your constipation, try adding more fiber to your meal plan. Experts recommend getting between 22 and 34 grams of fiber per day, depending on your sex and age. Increase your intake slowly, so you don't upset your stomach.

Fiber-rich foods keep water in your stool, making it softer, larger, and better equipped to pass through the intestines. Fiber also adds bulk to feces to help it move more quickly.

Dr. Lerrigo recommended eating the following foods:

• Bran
• Fruits such as prunes
• Leafy vegetables
• Legumes
• Nuts
• Whole grains like oatmeal

At the same time, cut down on foods with high levels of fat.

Don't forget about hydration. "Dryer-than-normal stool travels through the colon more slowly," said Dr. Lerrigo. "It's like going down a slip-and-slide without the water turned on."

Water and juice are good options, but don't make booze your hydration source. "Keep in mind that alcohol can also contribute to dehydration, so cut that down as well," Dr. Lerrigo advised.

Are you thinking of adding over-the-counter fiber supplements to your next grocery order? Dr. Lerrigo said that's fine—though natural sources of fiber come with many other nutritional benefits. Just read the labels on fiber supplements to make sure you're getting enough.

Stress and Anxiety

Stress and anxiety may also affect your poop because the brain directly communicates with the gastrointestinal system. "In some people, this can cause diarrhea, in others it causes constipation," said Dr. Lerrigo.

If you feel stress is hindering your bathroom habits, do what you can to relax and reduce your stress levels. Some ideas include:

• Connecting with loved ones
• Deep breathing
• Meditation
• Spending some time alone
• Yoga
  

A Quick Review

If you have constipation, due to quarantine or not, it could be related to lack of exercise, eating habits, and stress. Your constipation may clear up when you exercise regularly, eat the recommended amounts of fiber, and practice stress reduction techniques. If all else fails and your constipation continues, consult your healthcare provider for advice.