Constipation: Why it’s so bad, and what to do about it

If you haven't noticed yet, I don’t tend to shy away from delicate or potentially embarrassing health-related topics.  Having experienced a disease whose main characteristic is LOADS OF  BLOODY DIARRHEA will quickly raise one’s tolerance level for talking about most anything, as well as remove any past notions of TMI.  That being the case, it’s really no biggie for me to discuss diarrhea’s opposite but equally problematic condition, constipation.  

For those who haven’t experienced the disarming nature of having an “extremely embarrassing” major health condition, constipation may be one of those topics whose name shall only be named in soft whispers behind closed doors.  However, since constipation can actually be a highly consequential health detriment, it really needs to become something that is discussed a whole lot louder and a whole lot more often.

There are many definitions out there of what qualifies as constipation.  These include having hardened, difficult to pass stool, and/or feeling the need to go but not being able to, with an overarching definition of having few and infrequent bowel movements for an extended period of time.

In the conventional medicine world, constipation is generally not seen as being a problem unless you are having three or fewer bowel movements per week, but those in the world of natural healing beg to differ.  Poop itself is significantly more than just your food waste, and constipation can do way more harm than just making us feel gassy, bloated, and gross.  So we should ideally be going at least once per day, up to three times a day, with healthy looking/feeling, soft yet fully formed, easy to pass stool.

Constipation can be caused by a variety of sources, including poor diet and lifestyle habits, food sensitivities, medications, certain diseases and other medical conditions that vary in level of severity, pregnancy, stress, and “holding it” for too long. 

CONSTIPATION: WHY IT’S SO BAD

Beyond just generally making us feel awful, here are some of the other significant concerns that are the result of chronic or semi-frequent constipation.

• Re-Exposure to Toxins - When we poop (along with pee, sweat, and exhale), we are removing the harmful toxins that our amazing livers are constantly working so hard to filter out for us.  So when we don’t poop, we are unwittingly giving those toxins an opportunity to stick around and then be reabsorbed back into the body.  We obviously want those damaging toxins to be able to get out, not to give them an engraved invitation to stay inside where they can wreak their havoc. 

• Excess Hormones - Another major benefit of regular, healthy defecation is that excess hormones that our body is trying to get rid of are flushed away.  However, just like toxins, when we’re constipated, the extra hormones waiting to be excreted can end up getting reabsorbed back into the body.  Estrogen, for example, that has been moved into the colon is very important to get out as estrogen excess can lead to estrogen dominance, which can then lead to all kinds of issues, from menstrual woes to very serious problems like hormone-related cancers.  

• Excess Cholesterol - Excess cholesterol is yet another thing that proper elimination gets rid of for us, and when constipated, it too can get reabsorbed leading to an unhealthy increase in our cholesterol levels. 

• Gut Flora Problems - It seems to be a bit of a “chicken or the egg” scenario in that bad gut bacteria can increase constipation, and constipation can increase bad gut bacteria.  Chronic or semi-frequent constipation can definitely be a sign that it’s time to evaluate the state of your intestinal health.  Being that a healthy microbiome is essential for healing and overall health, it’s important that we stay vigilant in keeping a well-balanced gut.

• Other literal “Pain in the Ass” Issues - The straining and pressure that come with hard to pass stool can lead to nasty side issues such as hemorrhoids and anal fissures, which are extremely annoying at best, and once you’ve got them, can be very hard to heal.

CONSTIPATION: WHAT TO DO ABOUT IT

While things like store-bought laxatives can help provide immediate relief, they are simply a bandaid, and can even end up making the problem significantly worse.  

Here’s how we can naturally make the “process of elimination” easier and just plain nicer on a regular basis.

• Eat a Healthy Gut Promoting Diet - Consistently eating whole, real foods, especially fiber-filled foods such as vegetables, fruit, and plant-based proteins like beans and legumes, are essential for creating healthy elimination, healthy gut flora, and an overall healthy body!  In my experience, too much meat (which has no fiber) inevitably leads to things getting backed up.  So if you are a big meat eater, the combination of increasing fiber-filled whole foods and cutting down on meat intake may alone lead to a dramatic improvement of your poop frequency. 

• More Exercise - One of the bazillion benefits that comes from a habit of consistent exercise is a better elimination situation.  Exercise can speed up transit time by encouraging your digestion to get moving.  When you move, your digestive tract moves.  It’s a pretty simple equation: regular exercise = regular bowel movements. 

• Increase your Hydration - Another potentially easy fix for many people would be to simply drink more water.  When we don’t drink enough, our body has to compensate by removing water from the stool forming in our intestines, leaving the stool harder and more difficult to move.  Being adequately hydrated leads to softer stools and makes it easier for the body to absorb nutrients from what we eat.  It’s unfortunate that many of us are walking around at least a little bit chronically dehydrated.  The fact that caffeine and alcohol are both dehydrating contributes to this.  We need to be drinking water throughout the day, not just at mealtimes.  Keeping a refillable water bottle with you wherever you go is a no-brainer way to remind yourself to take more sips.  

• Probiotics for gut healing - As mentioned above, an out of balance microbiome can be a cause of and/or a consequence of constipation, so for that and many other reasons it’s important to keep your gut’s good bacteria plentiful and keep the bad bacteria in check.  In addition to a healthy diet of real, whole, good bacteria promoting foods, a high-quality probiotic supplement, and/or probiotic-rich foods (such as kombucha, kefir, organic yogurt, and fermented sauerkraut) can greatly assist with overall gut health.  A healthy and thriving microbiome leads to all sorts of improvements in health and wellness, including healthier digestion and elimination.  

• Mindful Eating - The gut-brain connection shows us that the less stressed and more at peace we can be while eating, the better our digestion will be.  If the mind is stressed and overwhelmed, then the gut is stressed and overwhelmed.  Scarfing down mass quantities of food during a five minute lunch break, or mindlessly eating a whole meal without even stopping work, or looking up from the TV, can be examples of poor mealtime habits that contribute to constipation.  Prioritizing a calm, quiet space and allowing plenty of time to eat your meals can do wonders.  Before my first bite, I like to pause and take a moment for gratitude and to acknowledge the health promoting ingredients of the meal I’m about to eat. 

• Magnesium - Constipation can be a sign that your magnesium levels are low, so including extra foods that are high in magnesium in your healthy diet can really make a difference.  Avocados, nuts, dark leafy greens, legumes, and dark chocolate or cacao are some of the real foods that are high in magnesium (all of those also happen to be high in fiber!).  

For stubborn cases, the supplement magnesium citrate is a natural laxative that isn’t going to end up making your body dependent on it like harsh prescription and over-the-counter laxatives can.  A specific supplement I occasionally use when I’m feeling the need for a bit of extra assistance is Natural Vitality Calm Magnesium Powder.  If you try it, follow the directions and don’t use too much and don’t use it too often or you may quickly find yourself wishing you were still constipated!

In summing things up, it’s not abnormal for any one of us to experience the occasional slow down, but a healthy body will happily be regular the majority of the time.  If you try the above suggestions and still are struggling to achieve healthy bowel habits, or if you have ANY concerns that go beyond occasional constipation (such as pain or bleeding, for example), a visit to a doctor, particularly a naturopath or functional medicine practitioner, would be a great next step.  Seriously, trust your gut and don’t wait to see someone if anything feels off.

Creating a lifestyle that is full of health-promoting habits is the key to constipation relief, better digestion, and way better overall health!

Need some bowel movement-improvement?

Want a better elimination-situation?

It’s time to end the bad poop-loop.

Let’s get a rush from the flush.