Although we often avoid talking about it, many of us suffer from constipation. In fact, an estimated 2,5 million people see a doctor due to this problem each year. Generally defined as having fewer than three bowel movements a week, constipation is characterized by difficulty in passing bowels due to hardened feces, as a result of slowed movement of stool in the digestive tract.
Some people suffering from constipation find it painful to have a bowel movement and experience bloating, straining, and the sensation of a full bowel.
Although everyone’s bowel pattern is different, having regular, daily bowel movements that are easy to pass is very important for the health of the colon – eliminating waste is the ultimate full-body detoxification – and reducing the risk for certain cancers.
These days, we most commonly are advised to eat more fiber. Although this is certainly solid advice, the causes of constipation are complex and multi-factorial and there are many possible causes.
Causes of constipation:
- A diet low in fiber
- Avoiding a bowel movement when you have the urge
- Certain nutrient deficiencies
- Change in routine and travel
- Consuming processed food and added sugar
- Food intolerance
- Imbalance of gut bacteria
- Iron supplements and certain medications
- Irritable bowel syndrome
- Lack of exercise
- Not drinking enough water
- Overuse of laxatives
- Psychological stress
- Sluggish thyroid
The most commonly used treatment for constipation is over-the-counter laxatives. Although I am not opposed to someone taking laxatives when the situation requires it – after all, the goal is to evacuate and relieve constipation -, the long-term use of laxatives is directly linked to dehydration, imbalances of minerals and electrolytes, and serious dysfunction of bowel motility such as the lazy or laxative gut, irritable bowel syndrome, and other problems.
Constipation indicate an imbalance in your body. Therefore, as a naturopath, the first priority is to determine its cause. In most cases constipation is not serious and responds quickly to a change in diet and supplements. If lifestyle and diet changes don’t work, and you suffer from constipation regularly, contact your doctor.
Tips for natural constipation relief:
Eat mindfully: Eat in a calm environment while relaxed and away from potential distractions. Take the time to properly chew your food to maximize the secretion of gastric juices. When you eat too quickly, you are likely to overeat and prone to swallowing air, which can lead to bloating and flatulence.
Consume a diet high in fiber. Both soluble and insoluble fiber are key to digestive health. Soluble fiber attracts water, turns to gel during digestion, and slows down digestion. Insoluble fiber adds bulk to the stool and helps food pass more quickly through the stomach and intestines.
A combination of both types of fiber can be found in seeds, especially ground flax seeds (try getting two tablespoons daily), organic berries, green leafy vegetables, nuts, prunes, figs, and psyllium husk.
You can try adding half a cup of bran cereal to your daily diet, gradually increasing over the course of several weeks to one and a half cups. When using bran, make sure to consume enough liquids. Drink at least six to eight glasses of water per day.
One study reports that psyllium, a bulk-forming laxative, is even more effective than bran at relieving constipation. You can take 5 grams in at least one glass of water, once or twice each day. Drink a second glass of water immediately after and be sure to drink additional liquids throughout the day.
Whole prunes and prune juice also exert good laxative effects. Just one cup of prune juice or 5 to 10 prunes are generally effective.
Stay hydrated. Lack of hydration leads to dry bowel, making it hard to move along the tract. Drink six to eight glasses of water per day. Add mineral water, herbal teas, fresh juices, and soups if drinking that much water is hard for you.
Never repress an urge to defecate. If you regularly ignore the urge, the nerves in the rectum can become damaged causing your brain to stop responding to the urge, thus promoting constipation.
Sit on the toilet at the same time every day. Event when the urge to defecate is not present, and preferably immediately after breakfast or exercise, try to sit on the toilet for 15 minutes – it can relax your digestive system and prompt your body for a bowel movement.
Exercise. Physical activities help to strengthen the muscles and increase the flow of blood of the digestive system so that the muscles along the digestive tract walls efficiently move the bowel. Aim for a minimum of 20 minutes of exercise, three times per week.
Stop using laxatives and enemas. Again, the long-term use of laxatives is directly linked to a number of negative implications for your health, while the repeated use of enemas can, over time, can prevent the muscles of the intestine from moving stool along properly.
Consider nutritional supplements. Try probiotics containing active lactobacillus and bifidobacterial cultures as these may shorten the intestinal transit time and ease chronic constipation. Take a minimum of 5 billion to 10 billion colony-forming units per day.
Magnesium and vitamin C have both been shown to promote bowel evacuation; taking them at the same time may stimulate a bowel movement.
Do contact your health care professional to let him or her know what supplements you are taking and to avoid any potential interactions with any treatments or medications you may be on.
Live in accordance with your body clock. Dysfunction of the sleep–wake cycle of the natural body clock rhythm of the small and large intestine is implicated in constipation and other problems such as irritable bowel syndrome. A change in schedule and routine can have the same effect. For example, some who suffer from constipation are sometimes less constipated during weekends and vacations.
Lifestyle and dietary changes have proven to be effective in dealing with constipation. For regularity, start by understanding the underlying cause and then work to make these tips part of your daily habit.
