Have you ever gotten constipation? It’s not very fun! And in the US, it’s become an epidemic. Take a look at these stats. According to a 2013 survey, 16% of Americans plus a third of adults over the age of 60 suffer from chronic constipation. [1] Furthermore, the number of constipation-related hospital visits has exponentially grown to the tune of more than 700,00 trips to the ER annually. [2] To add insult to injury are the financial costs that come with managing it, with makers of over-the-counter laxatives laughing themselves to the bank.

If you’re currently dealing with constipation, know that you can opt out of these statistics. You do not have to be confined by this very common problem. And there are many things that can be done to ensure your digestion is running like a well-oiled machine (pun intended)!

Fiber and Water

Let’s get the two most basic but very important tips out of the way: fiber and water. With fiber, you’re adding “bulk” or “roughage” to your stool that can be easier to excrete. [3] Not only that, it feeds the good bacteria in your gut, which help to regulate bowel movements. By the way, if there is an imbalance (dysbiosis) in the gut, then regularity may come to a standstill. So if our good bacteria are in distress, then our bowel movements might be, too. [4] The top sources of dietary fiber include asparagus, raspberries, blackberries, leafy greens, flax seeds, chia seeds, acorn squash, brussels sprouts, cauliflower, split peas, oat bran, and navy and white beans. [5] Probiotic foods and supplements may also be of help- just know that not everyone responds the same way to them. Nonetheless, they’re good options to keep at hand in case your gut is a little out of whack. (You can read my post here for tips on how to deal with an out of whack gut!)

But to be fair, in many cases, the opposite has been shown to be as useful. If you’re over-doing things in the fiber department, then it might behoove you to lower your intake and see how this affects your bowel movements (or lack thereof). According to research published in the World Journal of Gastroenterology, reducing or stopping high intakes of dietary fiber helped to relieve both constipation and its symptoms. [6] (Should be worth noting that this is in cases of idiopathic constipation when there is no explanation for why a patient is experiencing constipation.) The bottom line on fiber: experiment around and see if either increasing or decreasing your intake improves your constipation.

Now, onto water. If your colon is dehydrated, then there’s a high chance you’re dehydrated, and therefore, probably constipated. While staying hydrated by drinking plenty of water is by no means a cure, it would definitely help especially if you’re negligent with staying hydrated. The extra fluids will also moisten stools, giving them more “slip” and making it easier for them to pass through. [7]

Exercise

Need another reason to stay active? Regularity! Try this the next time your stool is backed up. Get out a jump rope and begin jumping around for a while. (No jump rope? Use your body weight by doing explosive plyometric exercises or go for a quick jog around the block. There’s also nothing like a simple walk!) With exercise comes movement, and with movement comes the internal squeezing and contracting of your intestines, which are actually muscles. Exercise also increases the rate at how quickly food enters the colon, so if you’ve been sluggish all day, then your bowel movements likely are, too. [8]

Lower Your Stress

Sometimes, getting yourself to pass stool is simply a mind game. And I do mean that in the literal sense. Stress creates what’s referred to as a fight or flight or sympathetic response in the body. During fight or flight, our body focuses on evading wild tigers and keeping us alive. [9] On the flipside, there is another state known as rest and digest or a parasympathetic response when the focus is on (you guessed it) resting and digesting! [10] If we’re locked into a sympathetic state, then our body’s main concern is going to be over surviving a perceived danger rather than our gut. Stress is strong enough to cause a number of digestive-related disorders, including IBS (irritable bowel syndrome), and can worsen its symptoms (with constipation being one of them.) [11] Which is why I challenge you to see if there is a correlation between your stress and the bowel movements you may be missing out on. If so, consider learning how to manage your stress. For additional tips, read my post here for some ideas on how to do so.

Magnesium, Magnesium, Magnesium!

This tip is more of a remedy rather than a cause. To preface, please always check with a qualified healthcare practitioner before taking any supplements. Once you’ve gotten the ok, then I highly recommend you try taking a magnesium supplement. There are many forms to choose from, but the two forms that are known to help the most with constipation are magnesium oxide and magnesium citrate (either in capsule or powder form). You don’t want to take too much and run the risk of going in the opposite direction of constipation. But be sure to drink plenty of fluids with it, and consider taking it before bed to ensure you’ve got a good morning BM going on! One of my favorite brands is Natural Calm, which comes with extra benefits including hydration, helping with sleep, and relaxation. [12]

Check Your Thyroid

Another possibility behind your constipation has to do with your thyroid. Specifically, hypothyroid. This is when thyroid function has slowed down, in turn affecting the speed of your bowels. If you’re experiencing dry skin, weight gain, thinning hair, fatigue, cold sensitivity, and worse, goiter (an enlarged thyroid), then I urge you to get checked out by a doctor. He or she can properly test you for hypothyroid and/or Hashimoto’s disease that may be at the root of your constipation woes. Once you set forth towards addressing the thyroid imbalance, you’ll hopefully start to see a return in bowel regularity. [13]

Don’t Give Up!

No matter what, don’t give up! Constipation can be frustrating, but it’s not the end of us! With these tips in mind, you’ll be way ahead of the crowd when it comes to finding ways to get your digestion running without going insane! If you’ve got any tips on how to deal with constipation, let me know in the comments!

Sources:

[1] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3531555/
[2] https://www.ncbi.nlm.nih.gov/pubmed/25803399
[3] Morais MB, Vítolo MR, Aguirre AN, Fagundes-Neto U. Measurement of low dietary fiber intake as a risk factor for chronic constipation in children. J Pediatr Gastroenterol Nutr. 1999;29:132–135.
[4] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4288092/
[5] https://www.todaysdietitian.com/newarchives/063008p28.shtml
[6] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3435786/
[7] https://www.webmd.com/digestive-disorders/qa/will-drinking-water-and-other-fluids-cure-constipation
[8] https://www.webmd.com/digestive-disorders/exercise-curing-constipation-via-movement
[9] https://www.sciencedaily.com/terms/sympathetic_nervous_system.htm
[10] https://www.sciencedaily.com/terms/parasympathetic_nervous_system.htm
[11] https://www.healthline.com/health/stress-constipation#Can-stress-exacerbate-other-conditions?-
[12] https://drhyman.com/blog/2017/01/13/simple-steps-dealing-constipation/
[13] https://www.mayoclinic.org/diseases-conditions/hypothyroidism/symptoms-causes/syc-20350284