Constipation Relief: What No One Talks About (But Should)

Let’s be real, constipation is something that no one really wants to talk about. But it should be talked about, because while it can be exhausting, it’s also fixable. 

Have you ever felt super bloated, stomach hurting and realized you haven’t been to the bathroom in a week, if not, more? If you have, I’m guessing you really don’t want to admit or say that you’re struggling with constipation. 

No need to whisper that word; it doesn’t have to be embarrassing. Dealing with constipation isn’t a joke; it’s painful and frustrating. 

Constipation is so much more common than you may think. It just feels uncommon because no one wants to talk about it, but the reality is, we all have to get rid of our food somehow, and we all do it the same way. But just because it’s common doesn’t mean you should just grit your teeth and live with it. 

The truth is, it’s not normal, and we shouldn’t treat it that way to avoid dealing with the embarrassment or fear of asking for help. There are real solutions out there; you don’t need to live with it. 

Today, I want to share why constipation happens and how you can find relief. So, let’s start by explaining why you’re constipated and what causes it. 

Why You’re Constipated

Usually, one of the first things people think of when they hear “constipation” is that you aren’t getting enough fiber. While fiber does matter, it’s not always the only cause for constipation. There are more layers to the issue than just that — it’s typically a combination of different things that all add up. 

Here are some common reasons you could be dealing with constipation: 

• Slow Digestion: When your stool moves too slowly through your colon, things can back up. The longer your stool stays put, the more water your body pulls from it, making it harder to pass. Slow digestion can happen for many reasons, including stress, dehydration and hormonal shifts.
  

• Not Enough Hydration: It can be easy for stool to get stuck and lose all its water. Staying hydrated throughout the day can help prevent this.
  

• Low Healthy Fat Intake: Healthy fats like olive oil, coconut oil, butter and avocados are beneficial for your digestive system. They help keep things moving smoothly through your system. Avoiding healthy fats, like those found in low-fat diets, can slow digestion too much.
  

• Stress: If you’re constantly in a state of stress and rushing around, your fight-or-flight mode has a hard time shutting off. This causes your body to divert energy away from digestion, which can cause constipation. Your gut and nervous system are more connected than you may think.
  

• Lack of Movement: Even just one 10-15-minute walk a day can make a big difference for your digestive system. Basic movement, even light exercise, can help keep your colon working and keep those muscles contracting. When you’re sitting down all day, things move too slowly.
  

• Hormonal Shifts: Believe it or not, hormones can determine how fast your digestive system moves. Progesterone can relax the muscles in your intestines, slowing stool movement. Progesterone is higher during pregnancy and after ovulation. Low thyroid levels can also slow metabolism and digestion. 

Constipation can happen for many reasons, which is why it’s crucial to get to the root of the problem rather than use quick, short-term fixes.

Laxatives Are Not a Good Solution

Most doctors and people will tell you the same thing when you’re dealing with constipation, and that is to use laxatives (think Miralax). Laxatives are medical drugs used to soften stool and stimulate bowel movements. 

It seems like a good option. Sometimes we get so desperate that we take a quick fix for immediate relief. But, it doesn’t solve the real issues behind why you’re constipated; all it does is push your stool out, and then it happens all over again, leaving you dependent on these laxatives. 

As tempting as laxatives can be, it’s so much better to take a different approach, one that treats the root of the problem, so that you can feel better, long-term. Anything that forces your stool out won’t do much beyond just that. 

Lucky for you, there are natural ways to support your digestive system while you’re dealing with constipation. So, if you’re looking for lasting relief, you’re in the right place. Let’s explore some simple ways you can get relief and support your long-term digestive health. 

How to Fix It for the Long-Term

When you’re looking for true, lasting relief from constipation, you need to support your body the best you can, and here’s how. What we want to do is strengthen the foundation of the digestive system, making sure that everything is working properly so you can avoid the pains of constipation for good. 

Here’s where you can start: 

• Hydrate Well: To keep things moving through your gut the right way, you need to prioritize your water intake every single day. Proper hydration keeps your stool soft, instead of dehydrated and stuck.
  

• Eat Healthy Fats: Healthy fats can help keep things moving smoothly throughout your digestive system. Some healthy fats to incorporate in your diet are avocados, olive oil, coconut oil, butter, nuts and fish like salmon.
  

• Support Stomach Acid: For your food to break down properly in your stomach, you need the right amount of stomach acid. Eating slowly and chewing well can help, as can taking apple cider vinegar shots before meals.
  

• Get Daily Exercise: Moving your body every single day, even if it’s not a full-blown workout, can keep your digestive system running and support muscular function in your gut.
  

• Prioritize Mental Health: Taking care of your mental health and managing stress will help your body allocate more energy to your digestive system. Get a good amount of sleep, limit screen time and try something calming like journaling.
  

• Eat Gut-Healthy Foods: For overall digestive health and to prevent constipation, try incorporating fermented foods into your diet. Most fermented foods, like kefir, Greek yogurt, kimchi, sauerkraut, kombucha and apple cider vinegar, are full of probiotics. 

When you make simple, intentional choices like these, you can see a huge difference in your digestive health. This usually leads to less constipation and more gut relief. But there are some circumstances where seeing a doctor, especially a functional doctor, could be useful, especially if symptoms persist no matter what you do. 

Want More Wellness Tips?

Digestion is not talked about nearly as much as it should be, because it can really shape how we feel every day. If we bring more awareness to it, we can help others heal from it.

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