Written by: Jeneve Clarke, Executive Contributor
Executive Contributors at Brainz Magazine are handpicked and invited to contribute because of their knowledge and valuable insight within their area of expertise.
If you are searching for ways to alleviate constipation, read on- luckily, there are several natural approaches that can help to keep you ‘regular’ and promote the ‘smooth move.’ From specialist diets to massages, we've got you covered.
So let's jump right into it - Here are eleven integrative and natural approaches that may promote a bowel movement, reduce constipation and help you transition from distress to success.
1. Listen To Your Body And Go When Nature Calls
It's always a good idea to listen to your body and answer the call of nature when it comes. Ignoring these signals can cause physical discomfort and health issues. Taking care of your bodily needs, including using the restroom during work hours, should always be a priority.
2. Give Probiotics A Try
The evidence for using probiotics to reduce symptoms of constipation is promising. Studies have shown probiotics can help restore healthy gut bacteria and may improve stool frequency and consistency in constipated adults. A meta-analysis of clinical research showed that taking probiotics increases the number of bowel movements by about 1.3 movements per week when compared with a placebo. However, if supplements are not your thing, there are plenty of probiotic rich foods to choose from, such as Olives, Miso, Coconut, Ginger, Tempeh, Kimchee and yoghurt.
3. Increase Fibre Rich Food
Dietary fibre is critical for the regularity of bowel movements, making them more frequent and less painful, yet most of us only consume half of the recommended daily fibre intake. You can easily obtain the recommended 30g per day by sticking to the 5-7 servings of vegetables and fruit daily and increasing fibre rich foods into your diet. Fibre rich foods include legumes, whole grains, vegetables, nuts and seeds. Just be sure to introduce the foods incrementally to allow your body to adjust to your new way of eating.
4. Drink Plenty Of Water
Be sure to stay hydrated by having, as a minimum, six to eight glasses of water per day. Fibre requires moisture to move throughout the digestive tract, and water helps facilitate the removal of waste through the digestive tract. ¹ However, if water is not your thing, some easy ways to increase hydration include having water-based beverages such as herbal teas and consuming high water content foods such as cucumber, lettuce, homemade broths and celery.
5. Keep Your Body Moving
Incorporating exercise into your routine can prove to be a beneficial tool in alleviating constipation. Even a moderate daily walk spanning 30-40 minutes can serve as a gentle massage to the colon ² and promote a bowel movement. It is worth noting that the effectiveness of exercise need not be contingent upon its intensity. It is crucial that you attune yourself to the signals of your body and engage in self-care practices when you can.
6. Address Stress
In order to maintain a healthy digestive system, it's important to prioritize self-care and reduce stress levels. The gut and brain are intrinsically linked and several studies have shown that using psychological approaches alongside conventional medical treatment can lead to greater improvement in digestive symptoms. Stress can have a negative impact on our gut barrier and lead to various digestive issues (including constipation). To combat stress, it's helpful to engage in activities that promote positive thoughts and recharge our energy levels. This can include deep breathing exercises, spending time outdoors, practicing gratitude, meditating on scripture and regular exercise. Additionally, studies have shown that prayer can have a positive effect on overall wellbeing. Taking these steps can help promote a healthy digestive system.
Lifestyle Tips And Tricks For Constipation Relief
7. Try The "I LOV U" Abdominal Massage
You may be happy to know that abdominal massages are not just a pastime for babies. Massaging the abdomen using the 'I LOV U' method can be a fantastic way to keep things moving along the gut.
A large body of preliminary clinical research has shown that abdominal massages improve bowel function and frequency in patients with constipation from various causes. One clinical study showed that administering a gentle abdominal massage for 15 minutes daily, five days a week for 8 weeks, 30 minutes after a meal, significantly reduced constipation compared to no abdominal massage.
8. Biofeedback
If you have dyssynergia- type constipation, speak to your health practitioner and see if you can give biofeedback a try. Preliminary research has shown biofeedback to be quite beneficial in reducing constipation in individuals who have issues relaxing their pelvic floor muscles. There were also improvements in the sensation of incomplete evacuation and the difficulty of evacuation.
9. Increasing Magnesium-Rich Foods Into Your Diet
Magnesium, aka Mother nature's relaxant, plays an essential role in the body, yet studies have shown that most individuals' intake of magnesium is low. If your intake of magnesium is low, this may be contributing to your constipation. Therefore, you must ensure that you are consuming enough magnesium-rich foods in your diet. Dietary sources of magnesium include legumes (such as pinto beans and black beans), whole grains, some vegetables, seeds (pumpkin, sesame and flaxseeds), and nuts (especially almonds).
10. Natural Laxatives
If the above doesn't work, you can also try a variety of natural laxatives for short-term constipation relief. Natural laxatives can help to add bulk and moisture to your stool and promote a smoother bowel movement. Some natural laxatives that you can try include but are not limited to, Senna, psyllium seed husks, olive oil, slippery elm, wheat bran, flaxseeds and hempseeds
For example, one clinical study showed that consuming muffins containing 25 grams of milled flaxseed twice daily for 4 weeks increased weekly bowel movements by 30% compared to a control group. This is due to flaxseeds bulk forming laxative effect, which allows stools to pass more easily. If you want to give flaxseeds, hempseeds or wheat bran a go aim to build up to 1 to 2 tablespoons daily.
You can also try Senna orally for effective short-term treatment of constipation. Senna comes from the plant Senna alexandrina and usually produces a laxative effect 6-10 hours after oral administration. However, Senna, must be used appropriately and for short-term use only and it is important to talk to your healthcare provider before taking any new supplements or herbs. Long-term, frequent use of Senna has been linked to serious side effects, including liver toxicity.
Tests For Constipation
11. Functional Tests That You Can Try If You Are Constipated?
The causes of constipation are multifactorial. If you have constipation that does not respond to dietary and lifestyle changes, it may be worthwhile evaluating your medications (with your health care practitioner) and investigating food sensitives, SIBO, lactose intolerance, dysbiosis and microbiome balance with a functional medicine practitioner or nutritional therapy practitioner. There are several tests that could be useful, like a comprehensive digestive stool analysis with parasitology, hydrogen breath tests for SIBO, lactose breath tests, and food allergy and sensitivity testing (IgG and IgE).
Having previously suffered from IBS and bloating I understand how frustrating constipation can be. Remember, taking care of your overall gut health is key to feeling better and promoting regularity.
If you are feeling constipated and want to explore how functional medicine and nutritional therapy can make a difference, please sign up for a free 'end tummy turmoil' breakthough session here’. Additionally, if you suffer from bloating, see my useful tips on how to ‘beat the bloat’ here.
Jeneve Clarke, Executive Contributor Brainz Magazine
Jeneve Clarke has dedicated her life to supporting others in achieving optimal health. With her vast expertise as a Nutritional Therapist, Functional Medicine Practitioner, Solicitor, and Chartered Lawyer specializing in Gut Health, Endocrine health, and IP, she has a unique perspective on the importance of good health. Having experienced firsthand the challenges of dealing with IBS and Diabetes, Jeneve is passionate about helping others reclaim their health. She is the Founder of 'Nature's Physician Nutrition', a clinic and community wellness hub that provides accessible health services to all. Her practice is guided by the principles of the gospel, with her mission statement being 'Nature is God's Physician'
References:
[1] Miskovitz, Paul F., and Marian Betancourt. The Doctor's Guide to Gastrointestinal Health: Preventing and Treating Acid Reflux, Ulcers, Irritable Bowel Syndrome, Diverticulitis, Celiac Disease, Colon Cancer, Pancreatitis, Cirrhosis, Hernias and More. Wiley, 2005.
[2] Digestive Wellness: Strengthen The Immune System And Prevent Disease Through Healthy Digestion, Fourth Edition (ALL OTHER HEALTH) Paperback – 23 Aug. 2011 by Elizabeth Lipski
