Stop the Straining and say Goodbye to Constipation

Today, let's delve into a topic that many of us might shy away from: constipation. Yes, it's the uncomfortable elephant in the room that we've all encountered at some point in our lives. But understanding the reasons behind this common ailment can pave the way for improved bathroom trips and less straining.

So, what exactly is constipation? Simply put, it's when things aren't moving along as they should in the digestive department. If you find yourself straining during bowel movements, passing hard stools infrequently, or feeling like there's still more left in the tank even after a trip to the loo, you might be experiencing constipation.

What causes constipation?

Well, there's a multitude of factors at play, and sometimes it's a combination of these that can lead to constipation.

First up, we have everyone's favorite culprit: diet. Are you getting enough fiber in your daily intake? Fiber acts as nature's broom, sweeping waste and toxins out of your system. If your diet is lacking in fruits, vegetables, whole grains, and legumes, chances are your digestive system isn't getting the roughage it needs to keep things moving smoothly.

But we can’t just blame it all on diet, because dehydration could also be contributing. Your body needs an adequate amount of water to soften stool and lubricate the digestive tract. So, if you're not drinking enough H2O, things might start to slow down in there.

Then there's the sedentary lifestyle. We get it, Netflix binges are oh-so-tempting, but your body is designed for movement. Regular exercise not only keeps your muscles toned but also helps stimulate bowel movements.

Believe it or not, psychological factors like stress and anxiety can wreak havoc on your digestive system. Your gut is often referred to as your "second brain" for good reason – it's incredibly sensitive to emotional turbulence. So, if you've been feeling overwhelmed lately, your gut might be feeling it too.

Certain prescription drugs, such as painkillers, antidepressants, and iron supplements, can put the brakes on your bowel movements. If you suspect that your medication might be the culprit, it's crucial to consult your healthcare provider before making any changes.

Lastly lets talk about your period cycle. You may notice bowel changes depending on where you are in your cycle. For example during your luteal phase (right before your period) some people notice constipation due to the high levels of relaxin and progesterone circulating. It can then be followed by the period poops which for many people is more loose.

I like to move it move it

Now that we’ve discussed some of the reasons contributing to your digestive issues, lets talk about ways to get it moving.

First and foremost, let's talk fiber. Incorporating fiber-rich foods into your diet, such as fruits, vegetables, whole grains, and beans, can work wonders in softening stool and promoting regular bowel movements. Psyllium husk and flaxseeds are also excellent sources of soluble fiber that can help bulk up your stool. Extra bonus if you really chew your food. Remember that digestion starts in the mouth so chew your food until it disintegrates to relieve some of the work on your digestive tract.

Hydration is key, so make sure you're drinking enough water throughout the day. Drinking a room temperature glass of water first thing in the morning can really help wake those bowels up. The perfect amount of water for everyone differs, but the color of your urine is a good indicator if you are well hydrated. If it’s dark yellow, get some water on board. If pale lemonade, you are meeting your intake.

Get moving! Regular exercise not only benefits your overall health but also keeps things moving smoothly in the digestive department. Even a brisk walk around the block can do wonders for stimulating bowel movements. Bonus if you exercise first thing in the morning which can be an added boost to get those bowels moving.

Stress management techniques such as deep breathing, meditation, and yoga can help soothe your mind and in turn, your gut. Remember, relaxation isn't just a luxury – it's a necessity for your well-being. Start with short bouts like 5 minutes and when that starts to feel easy increase the time. Your nervous system will thank you!

If you suspect that medication might be the culprit behind your constipation, don't hesitate to reach out to your healthcare provider. They can work with you to adjust your dosage or explore alternative options that won't put a damper on your digestive system.

Lastly if your constipation is more cyclical, focusing on these strategies specifically during the troubling time of the month can help you with managing it.

Constipation might be a common inconvenience, but it doesn't have to be a permanent fixture in your life. By understanding the reasons behind it and making simple lifestyle changes, you can have a happier and healthier digestive tract.