Let’s chat for a moment about something that becomes a problem for many of our clients when they start eating better – constipation or better yet – constipation relief! You would think it would be the opposite, but it isn’t for most until you completely clean out the crap! See the science behind why this is! (this is a really good read, with great science behind it).
Yep – the #1 thing clients start a conversation with us and say – “this might be TMI” is almost always related to constipation.
And let’s be real – constipation sucks! Not only does it hurt (like serious real pain), might lead to gas and bloating, but it downright makes you angry when you step on the scale. You can gain 4-6 pounds overnight when you can’t go!
Additionally, there are studies that show that constipation can lead to anxiety and fatigue and the more backed up you get – the worse these feelings become.
Its not embarrassing – its LIFE!
In this blog we’re sharing a little light on why it might be happening and some ways to make it better! And yes, as health coaches we will give you all the “natural” ways to do it but we refer our clients to MDs all the time for further explanation and treatment. This is a problem we don’t take lightly. You’ve probably heard the health of your poop says so much about your overall health.
And rest assured if you are still reading this far – you are not alone – on average 2.5 million doctor visits each year are related to complications from not being able to GO and half of all doctor’s visits to gastroenterology offices are related to “functional digestive disorders” that cause constipation. And if all that doesn’t convince you it’s a real problem, constipation affects more adult woman than any other population.
So – keep reading for relief!
What Is Constipation?
The National Institute of Diabetes, Digestive and Kidney Diseases (NIDDK) considers someone to have constipation when they produce fewer than normal bowel movements (the key here is to listen to your body), stool that is difficult or painful to pass resulting in strain, possible bleeding and bloating in your abdomen that is usually associated with increased gas.
Another cause may be related to IBS (irritable bowel syndrome). Most believe IBS causes diarrhea but it’s very common to have IBS and suffer severe constipation. Many times, cleaning up the diet, may showcase underlying health issues. If constipation goes on for more than a week, we highly suggest you reach out to your health care provider to rule out IBS.
Why?
Constipation isn’t usually a result of just one factor, but a few added together.
- Diet plays a huge role. Foods that are processed, high in sugar, unhealthy fats or “added” ingredients can cause gut imbalances. And for many, the first 2-4 weeks of removing these foods, can cause more issues with constipation.
- Change in physical activity. Not moving causes the body to stop moving in other places too. And sometimes, an increase in movement may cause a temporary bout of constipation due to a new stress on the body.
- Some medications can cause frequent constipation. Are you taking antidepressants, antacids, calcium or iron and recently changed up your diet?
- Thyroid or hormonal changes like perimenopause, menopause, PMS, and elevated insulin levels can all cause constipation to increase.
- High stress levels can change hormone production, which has an influence on muscle tension, inflammation and overall digestive functioning.
- Magnesium deficiency: Magnesium is an electrolyte that helps with normal muscle functioning. Too little magnesium contributes to cramping muscles, elevated stress levels and a reduction in soft muscle movement in your bowel.
- Too little time! Many of us rush our time in their bathroom which may lead to uncomplete bowel movements or straining to finish quickly. This is one place we will tell you to enjoy your time playing on your phone or catching up with the latest gossip in the magazine.
- And of course – poor sleep, jet lag and traveling.
All of these throw off your usual routine. The best way to get it back on track and sliding smooth? Try these tips…
Natural Remedies for constipation relief
Eat These Foods for Constipation Relief
- High fiber foods – like raw fruits (berries / apples) and vegetables, beans, nuts, avocado, chia and flax seeds, and 100 % unprocessed grains. Be sure to add fiber to your diet a little at a time so that your body gets used to the change. Start consuming a higher fiber diet slowly if you are not used to it, and increase your intake of water. Fiber needs to absorb water to make it pass smoothly through your digestive system. Consuming more fiber without drinking enough can actually make constipation and abdominal pain worse!
- Green leafy vegetables – consume daily! They are nutrient dense, full or water and magnesium.
- Warm liquids – Warm or room temperature liquids (as opposed to very cold drinks), especially when consumed first thing in the morning, tend to stimulate digestion (lemon water/bone broth / herbal tea). Watch your consumption of caffeine, for some it helps and others it can make things worse.
- Water & hydrating liquids – Fiber needs water to pass through the digestive system and form stool. Drink 8–16, ounce glasses of water every 2 hours while you transition into eating more fiber, then make sure to continue drinking water regularly throughout the day.
- Psyllium Husk can be added to your shakes. Again, be careful when adding this – do it slowly. Our suggestion is always going to be to add chia or flax seeds first, and if that isn’t helping, add in Psyllium husk.
- Apple fiber: Apples contain a special type of fiber called pectin. Pectin is an insoluble fiber that helps the stool become bulky, allowing it to pass through the digestive system easier. The saying is true – an apple a day keeps the doctor away.
Avoid These Foods for Constipation Relief
- “Empty calorie foods”– Foods that have a high amount of calories, but little fiber or nutrients, should be reduced or eliminated.
- Fried foods – Trans-fats (commonly only found in fried foods, fast food and fatty packaged products) slow down stool’s transit time through the intestines and essentially “clog up” digestion, even when they are eaten as one off treats.
- Alcohol –increases urine production and fluid loss, is difficult on the digestive system and can make constipation worse. (This is one of the main reasons we remove it in our 21 day detox / hormone reset)
- Pasteurized dairy products – Many people are lactose intolerant and can become constipated from the over consumption of dairy products.
Get our How To Relieve Constipation Guide (with links to supplements and tips for when you need to go NOW).
Additionally – increase your movement. Movement always helps with keeping the body regular. Check out any of our additional posts on exercise. Just getting started – have you heard of LISS workouts?
We also mentioned stress can be a key component when it comes to constipation. Check out our additional blogs on relieving stress –
Stress – is is keeping your fat?
Still got questions about constipation relief, or improving your overall health, nutrition or fitness – let’s schedule a free nutrition assessment and call. Download our guide here!