Natural Approaches to Relieve Constipation: A Holistic Guide
Chronic constipation is a common gastrointestinal issue that can significantly impact one’s quality of life.
If this is something you are experiencing, I’m sorry.
I know just how painful and frustrating it can feel. I suffered from chronic constipation as a kid and young adult, so much so that my mother had to give me enemas when the pain and discomfort would get bad enough.
Was I embarrassed? Of course!
Did I care? Not one bit because back in the late 70s that was the recommendation, and I knew it would make me feel relief.
For me, I believe that my undiagnosed lactose intolerance was at the root of my issues. I can also say with confidence that my limited palate, I ate very few vegetables, and long-term exposure to antibiotics were contributors as I got older.
For women, along with a low-fiber diet, stress, and dehydration, factors such as hormones and microbiome health can play a crucial role in the development and management of constipation, especially as we age.
In this blog post, I will delve into the root causes of constipation, and discuss how stress can influence digestion and the gut microbiome, ultimately contributing to constipation.
Additionally, I will provide evidence-based solutions for managing chronic constipation that include dietary and lifestyle changes, mind-body techniques for improving gut health and overall digestive function, and natural yet effective ways to prevent constipation altogether.
Understanding the Root Causes of Constipation:
Constipation is a common digestive issue that affects people of all ages and can be occasional or for some people, like me when I was younger, can become chronic.
Constipation can occur for various reasons, including a diet low in fiber, dehydration, lack of physical activity, and certain medications.
Hormonal fluctuations, especially during perimenopause and menopause, can contribute to constipation as well. Research has shown that changes in estrogen levels can affect gut motility, lead to slower transit time, and affect the balance of beneficial bacteria in the gut, increasing the risk of constipation.
Stress and anxiety can also exacerbate constipation by slowing down digestion and altering gut function.
Understanding these root causes is essential in developing effective strategies to relieve and prevent constipation naturally.
Stress and its Cause-and-Effect Relationship to Constipation
I talk a lot about stress and its effects on digestion. When we are in a stressed state, our digestive systems do not function at an optimal level. Eating in a stressed state can lead to a host of digestive symptoms, including constipation.
When we eat in a stressed state, our stomach may not break down food enough and it can take longer for our food to move down the digestive tract, creating gas, bloating, and constipation.
Over time, this can create conditions like leaky gut syndrome and imbalances in our gut microbiome.
On the flip side, imbalances in our gut microbiome can contribute to stress and other psychological conditions like anxiety and depression.
Another factor to consider is a hormone called corticotrophin-releasing factor (CRF). This hormone gets released when we are under stress. Studies show a relationship between CRF and our microbiome, different types of CRF released (CRF-1 or CRF-2) can affect whether it speeds up or slows down motility in the gut.
The bottom line when it comes to stress, learning effective ways to manage our stress levels is key to keeping our guts healthy and avoiding symptoms like constipation.
Meditation, yoga, talking with a friend or family member, getting enough sleep, avoiding a lot of caffeine, sugar and alcohol, deep breathing techniques and talk therapy are all good ways to help manage your stress levels. Delegating tasks where you can, learning to say no and bringing joy into your life are also great ways to help decrease stress.
Understanding the Importance of Fiber
Fiber comes in two forms, soluble and insoluble, and is crucial in maintaining optimal digestive health.
The fiber that we consume breaks down into short-chain fatty acids, like butyrate, and feeds the good bugs in our gut microbiome. Some studies show that women in menopause has decreased amounts of SCFA’s in their microbiome.
Dietary fiber has other health benefits too such as helping you maintain a healthy weight, lower cholesterol, and lower your risk of heart disease.
To help alleviate constipation, insoluble forms of fiber like the ones listed here are best:
- Vegetables such as turnips, green peas, okra, spinach, radishes, apples with skin, and potatoes
- Berries
- Beans, lentils and legumes
- Nuts and seeds
- Avocado
- Whole grains like oats, quinoa, brown rice and 100% whole-grain pasta
- Wheat bran, wheat germ
- Oat bran
Why insoluble fiber specifically? All fiber is good, insoluble fiber adds bulk to stool and can speed up the passage of food in the gut.
Remember to gradually increase your fiber intake to avoid sudden digestive discomfort like bloating and gas.
Hydration as a Key Factor
Staying hydrated is essential for so many processes in the body, including optimal bowel function. Ultimately, if you are dehydrated, stool will be harder for you to pass, causing pain, discomfort, and even things like bleeding and hemorrhoids.
Fluid, or fluid-packed foods like cucumbers and watermelon, act like a lubricant in the gut. It helps move food and stool further down the digestive tract.
Follow these hydration tips to prevent constipation:
- Water: Aim for at least 8 cups of water per day. Carry a reusable water bottle and sip throughout the day.
- Herbal Teas: Herbal teas like peppermint or ginger can soothe the digestive system and help keep you hydrated.
- Infused Water: Add slices of cucumber, lemon, or mint to your water for a refreshing twist.
Incorporating Movement for Digestive Health
Regular movement and gentle exercises can stimulate digestion and prevent constipation.
Simply taking a short walk after meals can have a nig impact on moving food through your digestive system and avoiding constipation.
Here are a few other types of movement that can be helpful:
- Yoga Poses: Incorporate poses like the Cat-Cow, Child’s Pose, and Seated Forward Bend. These stretches promote blood flow to the abdominal area.
- Abdominal Massages: Gently massage your abdomen in a circular motion. This can relieve bloating and encourage bowel movements.
- Daily Movement:
In conclusion, managing constipation naturally involves a holistic approach that considers various factors such as diet, stress management, hydration, fiber intake, and physical activity. Understanding the root causes, including hormonal fluctuations and stress-related effects on digestion, is key to developing effective strategies. Incorporating fiber-rich foods, staying hydrated, practicing stress-reducing techniques like meditation or yoga, and maintaining regular movement are essential steps in promoting optimal digestive health and preventing constipation. Remember, gradual changes and personalized approaches can make a significant difference in alleviating constipation and improving overall well-being.
If you suffer from chronic constipation and would like help finding the right solution for you, book a call and let’s get you moving in the right direction.
Cheers to a happier tummy!
**For people with diagnosed conditions like IBS or for those who may have a structural issue causing constipation, these approaches may provide temporary relief. However, it is always best to talk with your doctor.
