With today’s Western lifestyle and diet constipation is a condition that troubles a lot of people. It can be really uncomfortable and cause bloating, bad breath and lethargy. Some factors such as medications can cause constipation but simple lifestyle changes can greatly improve the situation. If the body isn’t eliminating at least once a day there could be cause for concern.
what is constipation?
Constipation presents as hard stools, sometimes small pieces or lumpy stool and it can cause a lot of gas, bloating and be thoroughly uncomfortable.
A holistic approach to constipation involves addressing the issue through diet, lifestyle, and potentially gentle remedies, focusing on promoting regular bowel movements and overall gut health.
Here's a breakdown of a holistic approach to constipation:
- Dietary Changes (Increase Fiber Intake) – Aim for at least 25-30 grams of fibre daily from sources like fruits, vegetables, whole grains, and legumes. Almonds are also a good source of fibre and can help with constipation. Examples: Apples, pears, prunes, figs, kiwis, berries, and whole wheat bread.
Stay Hydrated – Drink plenty of water throughout the day, as it helps soften stools and facilitates their passage.
Consider Probiotics – Probiotic-rich foods like yogurt, kefir, sauerkraut, and kimchi can help support a healthy gut environment and regular bowel movements.
Limit Processed Foods – Reduce intake of processed foods, refined carbohydrates, and sugary drinks, which can contribute to constipation.
Explore Natural Laxatives – Some natural remedies, like psyllium husk (a source of soluble fibre), can help add bulk to stool and promote regularity.
Lifestyle Adjustments:
Regular Exercise – Engage in regular physical activity, even light exercise like walking, to stimulate bowel movements.
Stress Management – Practice stress-reducing techniques like yoga, meditation, or deep breathing, as stress can negatively impact digestion.
Establish a Regular Bowel Routine – Try to go to the bathroom at the same time each day, even if you don’t feel the urge, to train your body. t and regular bowel movements.
Warm Beverages – Drinking warm beverages, ideally herbal teas, especially in the morning, can stimulate bowel activity.
A Very Warm/Hot Bath – take some time to relax and unwind
Squatting – Bringing the knees higher up when sitting on the toilet to more of a squat position sends signals to the brain that it is time to eliminate and it is easier for the stool to work its way down. Practising squatting when exercising or before you want to go to the toilet will send the correct signals.
Gentle Remedies
Fennel – Fennel seeds can help to move stools through the colon by increasing gastric enzymes in the digestive system.
Papaya – Papaya has a particularly positive effect on constipation symptoms due to its digestion-regulating enzymes.
Acupuncture – Acupuncture, which involves inserting tiny needles into the skin, can improve digestion and relieve constipation.
Ayurvedic Approaches – Ayurveda, an ancient Indian system of medicine, offers a holistic approach to constipation with remedies like Triphala, senna, and Himalaya Herbolax. (consult and ayurvedic practitioner first).
Ayurvedic Abdomen Massage – Ayurvedic abdominal massage, or Nabhi Abhyanga, offers numerous benefits, including improved digestion, reduced bloating, and abdominal discomfort, while also promoting relaxation and detoxification.
Consult a Healthcare Professional – If constipation persists or is severe, seek advice from a doctor or registered dietitian to rule out any underlying medical conditions.
Listen to Your Body – Pay attention to your body’s signals and adjust your approach accordingly.
Gradual Changes – Make gradual changes to your diet and lifestyle to avoid overwhelming your digestive system.
Be Patient – It won’t change overnight as your body will take time to adjust. With consistent small changes you should see an improvement.
