Smooth Moves: Simple steps to relief from constipation.
The causes of constipation and how to get relief.
Constipation is a common digestive issue that can affect people of all ages. It is generally defined as fewer than three bowel movements a week or having a difficult time passing stool and can be acute meaning happening every once in a while, or chronic as a daily issue. Many of my clients experience this frustrating and uncomfortable digestive issue, everyone from kids and teens to women in peri-menopause and older adults. The good news is that whether it happens occasionally or you’ve struggled for years, relief is possible. Being mindful of your causes or triggers and following a few simple lifestyle strategies can get things ‘going’ again.
Common Symptoms:
Infrequent bowel movements. ‘Normal’ varies by person from 3/week to 3/day. Less than 3/week or a decrease from your normal frequency can indicate constipation.
Hard or lumpy stools.
Straining during bowel movements or hemorrhoids.
Feeling of incomplete elimination.
Abdominal cramping and discomfort. Feeling like you have to go, but just can’t.
Causes of Constipation:
Stress: Again - acute or chronic stress can lead to acute or chronic constipation. Acute stress like travel or a change in schedule that disrupts your normal bathroom routine can lead to a temporary back-up. Chronic stress from a hectic lifestyle can make it difficult for the bowels to relax for regular elimination.
Dehydration: Insufficient water intake can lead to dry and hard stools, making them difficult to pass.
Food Choices: Eating processed foods, foods low in fiber and avoiding fruits and vegetables all contribute to constipation. Fiber adds bulk to the stool, making it easier to pass through the digestive tract. Processed foods are devoid of fiber and water through the processing. Fruits and vegetables are full of fiber and water to support regularity. Food intolerances can lead to gut inflammation which can cause constipation.
Lack of Physical Activity: Regular exercise supports regular bowel movements by stimulating the metabolism and the muscles around the intestines. Weak abdominal and pelvic floor muscles can also be an issue.
Medications: Certain pain relievers, antacids, antidepressants, antihistamines, blood pressure medications, anti-seizure medications, certain hormones, and iron supplements can contribute to constipation. Medications that list dehydration as a side effect can exacerbate occasional constipation. Ironically, frequent laxative use contributes to constipation.
Medical Conditions: Irritable bowel syndrome (IBS), hypothyroidism, neurological disorders, intestinal obstruction, diverticulitis, eating disorders, pregnancy, problems with the nerves and muscles in your digestive system, and colon cancer can contribute to constipation. Many women experience constipation during the luteal phase of the menstrual cycle due to hormonal shifts. Constipation is also more common in older age.
How to get Relief?
Hydrate! Warm water first thing in the morning encourages the system to wake up and get moving. Avoid dehydrating beverages like alcohol and excess caffeine.
Eat more whole, fiber-rich foods like fresh fruits, vegetables, unprocessed whole grains, and legumes. Probiotic-rich foods like yogurt, kefir and fermented vegetables support a happy gut. Avoid processed foods and take note of any foods you are sensitive to, and avoid those.
Re-LAX… practice calming techniques like breath-work, meditation, yoga or gentle stretching to reduce stress. Doing these things in the morning can support regularity.
Exercise regularly to stimulate bowel movements and promote overall digestive health. Morning movement can help get things moving and it can be as simple 10-15 minutes walking, doing yoga or stretching. Walking after meals also supports healthy digestion.
Try to have a consistent daily bathroom routine to train your body for regular bowel movements. Allow time in the morning or when you naturally feel the urge to go. Use a stool or ‘squatty potty’ to elevate your feet.
Magnesium, the CALMING mineral. Magnesium citrate supplements can help relieve constipation. Magnesium sulfate, or epsom salts can be added to a bath to help relax the abdominal muscles, relieve cramping and constipation.
Time to call the doc.
So you’ve tried everything above and you still can’t get relief? If constipation persists despite lifestyle changes, or if there are additional concerning symptoms such as blood in the stool, weight loss, or severe abdominal pain, consult with a healthcare professional for a thorough evaluation.
If you are taking medication prescribed by your doctor that is causing constipation, consult your doctor before stopping or changing any medication.
Now you know more than you ever wanted to about constipation! Hopefully you feel informed and empowered to improve your digestive health. Rather than feeling like it’s something you just have to deal with or turning to laxatives or chemical stool softeners, following these simple strategies will help you resolve chronic or occasional constipation to get and stay regular.