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Bowel Movement Dilemma Constipation

by | Oct 18, 2022 | Blogs

‘The bowel movement dilemma called constipation, and how to overcome it naturally’ 

TABLE OF CONTENTS:

  1. What’s the problem with constipation anyway?
  2. The biggest mistake you make and what it leads to
  3. Case Study
  4. Natural strategies you can apply to overcome constipation

What’s the problem with constipation anyway?

Constipation is a problem of the gastrointestinal tract and is prevalent worldwide with an estimated 16% of adults reportedly suffering with irregular bowel movements. It is the lack of regular passage of stool which is sometimes accompanied by pain and discomfort (1). The reason for having constipation can be quite complex and varies from person to person.

The mistake

When women in their mid-thirties and forties are constipated, they make the mistake of ignoring the issue!

It might seem ok to ignore it, but your body is telling you that your digestion is not optimal and not addressing this may lead tohaemorrhoids (2), regular, long-term use of laxatives (3) and/or feelings of ‘sluggishness’.

Instead of ignoring the lack of bowel movements, breathe deeply and acknowledge that there is a need to address this.If you do this, along with my strategies, you may noticeeasier, and more regular bowel movements, no further need for laxatives and you quickly feel you have a ‘spring in your step’ again.

So, the next time you are constipated, don’t ignore it, but instead implement the strategies I will share with you.

CASE STUDY

“I can’t believe the improvement in such a short space of time; I feel so much lighter and energised!”

Anne could sense the positive changes in her digestion, she had a spring in her step and embraced her new lifestyle.

When I met Anne, she was suffering with regular constipation paired with much abdominal discomfort. She felt so ‘heavy’, lethargic, and guilty for not doing everything she had to do. Her mood and concentration were impacted, and she just didn’t feel like her usual self. She was confused and frustrated.

When we started working together, the first thingI implemented was a food and lifestyle plan unique to Anne.

This plan helped her…

  1. Identify the foods which supports her personal digestive health.
  2. Apply her personalised lifestyle strategies to optimise her bowel function.
  3. Understand the necessity of prioritising her health to function with more efficiency.

As a result, Anne’s digestive health was greatly improved and she felt on top of the world again, instead of ‘just getting by’.

Together with my support and Anne’s commitment, she no longer feels confused. She has clarity about the foods and lifestyle strategies which work best for her, and her frustration is gone!

Five strategies that help increase your energy levels

  1. Increase fibre intake

Fibre is key when it comes to healthy bowel movements. It is needed to retain water in the colon and thus ease a bowel movement (4). Aim for approximately 25g fibre per day. Good sources of fibre are fruits, vegetables, legumes, pulses, oats, and seeds.

  1. Stay hydrated

Together with increased fibre intake, water intake should also be increased. Aim for at least 8 glasses or 2 Litres of water per day. Water facilitates healthy bowel function (5).

  1. Eliminate processed foods

Refined foods have been processed and lack nutrients such as vitamins, minerals, and fibre. These foods reduce the movement of food through the digestive tract (6)

Examples of refined, processed foods:

White bread, white pasta, biscuits, cakes, chips, fries, chocolate, fast foods.

  1. Reduce stress

Psychological stress has been linked with reduced bowel function and when we experience stress long-term it disrupts digestive processes and may lead to constipation (7). It is important to destress daily and build a time of relaxation into your weekly routine.

  1. Increase exercise

Moderate exercise increases the movement of the smooth muscle in your bowel which facilitates bowel movement (8). It also increases your blood circulation and supplies nutrients to all areas of the body. Remember though to stay hydrated and increase your fibre intake.

References:

  1. Forootan M, Bagheri N, Darvishi M. Chronic constipation: A review of literature. Medicine (Baltimore). 2018 May;97(20):e10631. doi: 10.1097/MD.0000000000010631. PMID: 29768326; PMCID: PMC5976340.
  2. Fontem RF, Eyvazzadeh D. Internal Hemorrhoid. [Updated 2021 Aug 9]. In: StatPearls [Internet]. Treasure Island (FL): StatPearls Publishing; 2022 Jan-. Available from: https://www.ncbi.nlm.nih.gov/books/NBK537182/
  3. Werth BL, Christopher SA. Laxative Use in the Community: A Literature Review. J Clin Med. 2021 Jan 4;10(1):143. doi: 10.3390/jcm10010143. PMID: 33406635; PMCID: PMC7796417.
  4. Forootan M, Bagheri N, Darvishi M. Chronic constipation: A review of literature. Medicine (Baltimore). 2018 May;97(20):e10631. doi: 10.1097/MD.0000000000010631. PMID: 29768326; PMCID: PMC5976340.
  5. Diaz S, Bittar K, Mendez MD. Constipation. [Updated 2022 Jul 25]. In: StatPearls [Internet]. Treasure Island (FL): StatPearls Publishing; 2022 Jan-. Available from: https://www.ncbi.nlm.nih.gov/books/NBK513291/
  6. Barber TM, Kabisch S, Pfeiffer AFH, Weickert MO. The Health Benefits of Dietary Fibre. Nutrients. 2020 Oct 21;12(10):3209. doi: 10.3390/nu12103209. PMID: 33096647; PMCID: PMC7589116.
  7. Chang YM, El-Zaatari M, Kao JY. Does stress induce bowel dysfunction? Expert Rev Gastroenterol Hepatol. 2014 Aug;8(6):583-5. doi: 10.1586/17474124.2014.911659. Epub 2014 May 31. PMID: 24881644; PMCID: PMC4249634.
  8. Gao R, Tao Y, Zhou C, Li J, Wang X, Chen L, Li F, Guo L. Exercise therapy in patients with constipation: a systematic review and meta-analysis of randomized controlled trials. Scand J Gastroenterol. 2019 Feb;54(2):169-177. doi: 10.1080/00365521.2019.1568544. Epub 2019 Mar 7. PMID: 30843436.