Feeling constipated?

Although it’s not something we talk about very much, constipation is a very common problem. But many people are constipated without even realising. It’s not always about missing a bowel movement for a day or more. You can be having bowel movements every day, but still be constipated if they are hard to pass, dry and look like rabbit droppings.

Why is being constipated a problem?

But why does it matter? As well as being uncomfortable, constipation can affect our health in other ways. The bowel movement is one of the ways our body gets rid of waste products and toxins. But if they stay in the body there is a risk they get re-absorbed.

Constipation is always a red flag for me for anyone with hormone problems like PMS, endometriosis or PCOS. As well as getting rid of waste products, bowel movements also get rid of used oestrogen. If the gut bacteria is out of balance and you have a certain type of bad bacteria, then this can help to recycle the used oestrogen that is stuck in the bowel if it is not being got rid of in a bowel movement. So, the constipation may be making the hormone imbalance worse.

Why am I constipated? 

Constipation can happen for so many reasons and in one to one nutritional therapy sessions, we try to work out what the individual causes are for you. Diet and lifestyle can be factors, but so can:

• stress
• increasing age
• hormonal changes – whether that’s certain times of your cycle, pregnancy or perimenopause
• use of certain painkillers
• intense pelvic pain – often people with endometriosis, adenomyosis and intense period pain can be prone to constipation
• a sluggish thyroid gland which can slow down movements through the gut.

So, what can you do about it?

In one to one nutritional therapy sessions, we’d be trying to work on the causes of constipation by re-balancing hormone levels, reducing pain or stress. However, there are some general things that you can try for constipation whatever the cause:

• Increasing hydration – not getting enough fluids can slow the movement of food through the gut and add to constipation problems. Try to get at least 6 to 8 glasses of fluid a day and more if you are constipated. A good tip is to have a water bottle by your bed and have a glass of water as soon as you wake up in the morning.
  
  
• Increase fibre– increase the amount of fibre, particularly fruits and vegetables that you eat can reduce constipation and encourage the movement of foods through the gut. However, it’s important to increase the amount of fruit and vegetables you eat gradually until your bowel gets used to it. Be sure to also increase the amount of water you drink, or you may find it makes the problem worse.
  
  
• Eat some foods that have a laxative effect – prunes, figs, dried apricots and papaya can all help to get the bowels moving.
  
  
• Get some movement every day – gentle movement can help get things moving through the gut and our sedentary lifestyles sat at a desk all day do not help our natural movements through the gut. This doesn’t have to be a gym workout, a gentle stroll or some stretches can help.
  
  
• Work on stress – our digestive system works best when our body is in the parasympathetic or rest and digest state and is switched off when we are in the sympathetic or fight and flight nervous system. So, anything we can do to reduce stress and get our bodies more relaxed can help our digestive system work better. If we are stressed we can also tighten muscles and so be unable to release muscles and let them go to pass a bowel movement.
  
  
• Make time for bowel movements – try to get your body into the habit of having a regular bowel movement at a similar time each day. Even if you don’t manage to have a bowel movement sitting on the toilet at a regular time each day can your body get into a pattern. Often people try to go before they leave the house in the morning, but this can be a stressed time when you are in a rush to leave for work. Taking your time can help the body to release and let go – there really is something in taking a book into the bathroom with you!

If you are still struggling with constipation and would like some more tailored one to one help to work out the causes of your constipation and to get things moving again, then do book in for a free hormone health review to see how nutritional therapy can help.

Content Disclaimer

The information contained above is provided for information purposes only. The contents of this blog  are not intended to amount to advice and you should not rely on any of the contents of this blog. Professional advice should be obtained before taking or refraining from taking any action as a result of the contents of this blog. Emma Belton Nutrition disclaims all liability and responsibility arising from any reliance placed on any of the contents of this blog.