Constipation is a common yet often misunderstood condition affecting millions of people. It can range from occasional to chronic and significantly impact your quality of life. The good news? Constipation is treatable, and with the right natural approach, you can overcome it and improve your digestive health. Let’s explore the root causes of constipation, how to identify it, why addressing it is important, and—most importantly—how to heal it naturally.
What Is Constipation?
Constipation is defined as having fewer than three bowel movements per week, but it can also show up as hard, dry stools, straining during bowel movements, or the feeling of incomplete evacuation. It’s essential to pay attention to how you feel after a bowel movement—a successful one should leave you feeling clean and fully evacuated.
Why Is Constipation a Big Deal?
You might think that skipping a few bowel movements isn’t a major issue, but untreated constipation can lead to various health problems. Your body relies on bowel movements as a key detox pathway. When you don’t poop regularly, toxins that would normally be eliminated via stool can be reabsorbed into your bloodstream, leading to:
- Weakened immune system: Chronic constipation can impair immune function, making you more prone to illness.
- Skin conditions: Constipation is linked to skin issues like acne, rashes, and eczema.
- Increased cancer risk: Long-term constipation is associated with a higher risk of colon cancer.
- Hormonal imbalances: Estrogen can be recycled back into the body when constipation occurs, leading to symptoms like PMS, weight gain, fibroid tumors, and painful periods.
- Neurological issues: Chronic constipation is linked to neurodegenerative diseases like Parkinson’s.
Addressing constipation can have profound benefits for your overall health, from hormone balance to mental clarity.
Root Causes of Constipation
Constipation can be primary (due to muscle or nerve issues in the colon) or secondary (due to underlying health conditions or lifestyle factors). Here are common causes of constipation:
- Dietary Factors: The Standard American Diet (SAD) is low in fiber, which is essential for healthy bowel movements. A diet consisting of processed foods, refined sugars, and unhealthy fats can lead to constipation.
- Dehydration: Not drinking enough water or consuming too many caffeinated beverages can make stools harder to pass.
- Lack of Physical Activity: A sedentary lifestyle slows bowel movement and affects gut bacteria growth.
- Hypothyroidism: A sluggish thyroid can slow down digestion and contribute to constipation.
- Medications: Certain drugs, like opioids, pain medications, and supplements (calcium, iron), can cause constipation.
- Hormonal Imbalances: Pregnancy, estrogen dominance, and conditions like hyperparathyroidism can slow digestion.
- Gut Imbalance (Dysbiosis): An imbalance in gut bacteria, such as Small Intestinal Bacterial Overgrowth (SIBO), can impair bowel function.
- Chronic Stress: Stress activates the sympathetic nervous system, suppressing digestive function and contributing to constipation.
Natural Solutions for Constipation
While laxatives may provide short-term relief, they can cause dependency. A more natural approach can help promote regular bowel movements without side effects. Here are some strategies you can implement to heal constipation naturally.
1. Probiotics: Probiotics help restore healthy gut bacteria balance, improving bowel frequency and stool consistency. For dietary probiotics, you can consume fermented foods like sauerkraut, kefir or kimchi. If you choose a probiotic supplement, consider a high-potency probiotic with 100 billion CFU as this ensures that the probiotics will survive your stomach acid on their way to your intestines. This is the one I recommend (join my Fullscript dispensary here for 25% off supplements):
2. Fiber: Gradually increase fiber intake to promote regular bowel movements. Foods rich in resistant starch, like green banana flour, and prebiotic fibers can help. This fiber helps bulk up stools and supports easier elimination. Start slow to avoid bloating, and increase your intake as tolerated. If you choose to supplement, I like this one:
3. Magnesium: Magnesium acts as a natural osmotic laxative, gently pulling water into the colon to soften stools. A chelated magnesium formula like magnesium citrate can be effective. Taking 250-500 mg before bed can also improve sleep and digestion. I recommend this one:
4. B Vitamins (Motility Support): B Vitamins (especially Thiamine/B1) support nerve function which can help intestinal contractility and motility of food through your gut. I like a comprehensive B complex like this:
5. Digestive Enzymes: Enzyme supplements help break down proteins, fats, and carbohydrates, making digestion more efficient and preventing constipation. If you tend to suffer from gas and bloating, consider a digestive enzyme blend like Digestive Enzyme Pro to enhance digestion and reduce bloating. Do NOT take digestive enzymes if you have peptic ulcers, and consult with your healthcare provider before adding to your routine.
6. Water: Staying hydrated is essential to prevent constipation. While there are many “formulas” you will see for how much water to drink, I prefer to go by this metric: drink enough water so that your urine is pale yellow. If your urine is dark yellow, you are dehydrated and need to increase your water intake. Make a habit of keeping a water bottle with you as you go about your day to encourage yourself to drink more water.
7. Exercise: Regular physical activity helps stimulate the muscles of the intestines, promoting healthy bowel movements. Aim for some degree of exercise each day, whether through walking, swimming, or cycling with added HIIT or strength training 3 days a week.
Lifestyle Changes and Diet for Long-Term Success
Once your bowel movements return to normal, focus on maintaining a healthy diet and lifestyle. Incorporate plenty of fruits, vegetables, nuts, seeds, and legumes, but be mindful of food sensitivities that could aggravate symptoms. Consider eliminating gluten or dairy for a while to see if it improves your digestive health as these are the most common food sensitivities.
Conclusion
Constipation is a common yet treatable condition. By addressing its root causes and following a natural treatment protocol, you can restore regular bowel movements and enhance your overall health. A healthy gut is the foundation of a healthy body—so start today, and experience the transformation in your digestion, energy, and well-being!
Check out some of my other posts about Functional Wellness:
Overcoming Insomnia: Tips and Tricks for Amazing Sleep!
Avoid These Habits That Cause Leaky Gut
Disclaimer
These statements have not been evaluated by the Food and Drug Administration. This is not intended to diagnose, treat, cure or prevent any disease. This information is for educational purposes only, please consult with your medical provider before implementing anything new into your daily regimen.
