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Constipated? 8 Tips To Get Things Moving Overnight

Updated: May 10


Constipation-tips to beat

Constipation is more than just an occasional inconvenience; it can significantly affect our quality of life, social interactions, and daily activities. Chronic constipation is a common problem that many people experience but often fail to address properly. Today, we're delving deeper into the causes, implications, and holistic remedies for constipation to help you revitalize your digestive health.


The Importance of Addressing Constipation


Constipation doesn't merely bring physical discomfort; it has broader implications for your health. Regular bowel movements are crucial because they allow the body to eliminate harmful toxins, excess hormones, and other waste substances. When bowel movements are infrequent, these substances can be reabsorbed into the bloodstream, potentially leading to cellular damage and hormonal imbalances such as estrogen dominance. It’s vital to address constipation to maintain your overall wellbeing.


Underlying Causes of Chronic Constipation


Understanding the root causes of constipation is essential for effective management. Here are some of the common contributors:


  • Stress: High cortisol levels from prolonged stress can activate your body's fight-or-flight response, which prioritizes survival over functions like digestion.


  • Dysbiosis: An imbalance in your gut microbiome can impair peristalsis, the movement needed to transport food through your digestive tract.


  • Food Sensitivities: These can cause inflammation in the gut, leading to symptoms like bloating and constipation.


  • Low Stomach Acid: Conditions such as hypochlorhydria can lead to symptoms related to poor digestion and absorption.


  • Hormonal Imbalances: Issues like an under active thyroid gland can slow down body processes, including digestion.


  • Lifestyle Factors: Inadequate water intake, low dietary fiber, and not heeding the natural urges to go can all lead to constipation.


Remedies and Strategies to Alleviate Constipation


While conventional treatments often involve fiber supplements and laxatives, these solutions can have side effects such as electrolyte imbalances and dehydration. Here are holistic approaches to consider for relieving constipation:


1. Diet: Eliminate processed foods and sugars while increasing intake of high-fiber whole foods such as blackberries, raspberries, leafy greens, and beans. A proper diet is a cornerstone of digestive health.


2. Hydration: Drink at least eight to ten cups of filtered water daily to facilitate bowel movements.


3. Stress Management: Techniques such as meditation, proper sleep practices, and deep breathing can reduce stress levels and improve gut health.


4. Physical Activity: Regular exercises like yoga and walking help stimulate digestion and encourage regular bowel movements.


5. Prebiotics and Probiotics: These supplements support the growth of beneficial gut bacteria, which are essential for digestion and preventing constipation.


6. Liquid Magnesium Citrate: This supplement can help attract water into the intestines, easing bowel movements.


7. Establishing a Routine: Creating a regular bowel routine can significantly help manage constipation. For example, having a cup of hot coffee in the morning can stimulate the bowel, combined with setting aside time to visit the bathroom can encourage regularity.


8. When to Consult a Professional: If chronic constipation is a recurring issue, it's wise to consult with a functional health practitioner. They can offer comprehensive stool testing, micronutrient panels, and stress evaluation to customize a treatment plan tailored to your specific needs.


Final Thoughts


Constipation significantly impacts well-being, but with the right understanding and approaches, it's manageable. Implementing lifestyle changes, understanding personal triggers and symptoms, and seeking professional help when necessary can help you maintain smooth and regular bowel movements. Remember, each step you take towards addressing constipation helps you improve your overall health and quality of life.



-Ashley

CEO, FNP, Functional Wellness Coach

Wellness with AO



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