Let’s talk about poop. Taking care of your body involves ensuring that it effectively gets rid of waste products. One of the primary ways it does this is through bowel movements (poop).
Constipation is something most people will experience at some point.
Technically, it’s defined as having three or fewer bowel movements per week and finding them hard to pass. It can also mean having daily bowel movements that are small, incomplete, or difficult.
Most instances of constipation stem from diet, hydration levels, and certain medications. Other causes include a sedentary lifestyle, stress, anxiety, and ignoring the urge to go (common among children and busy adults).
Not sure if you’re constipated or regular?
Check out the Bristol Stool Chart, a helpful guide to what different types of poop indicate. Types 1 and 2 signal constipation.
As food travels through the digestive tract, it moves from the stomach to the small intestine, where nutrients are absorbed into the bloodstream. Then, it goes to the large intestine, where water and minerals are absorbed. At the end of the large intestine, food turns into poop and waits in the rectum. When the rectum is full, it signals the brain that it’s time to go.
When you have the urge – it’s important to get to a bathroom within 5 minutes if possible. Ignoring this signal too often can reduce the body’s responsiveness and worsen constipation. By this point, passing a bowel movement can become painful and unsatisfying, leading to further difficulty.
How Can You Prevent Constipation
Staying well hydrated by drinking plenty of water for your body and environment is important! Alcohol, coffee, dairy products, and tea can be dehydrating and constipating, so keep drinking your water. A helpful tip is to drink a large glass of water when you wake up while your coffee or tea is brewing in the morning.
Allowing your body time to relax, process and have a bowel movement should be part of your daily schedule. Drink that cup of tea or coffee in a quiet place and allow yourself to relax your body and let it do its thing. Finding ways to manage stress through healthy coping mechanisms such as exercise, meditation or therapy can help improve overall bowel function.
In addition to maintaining a healthy diet and staying hydrated, incorporating regular physical activity into your daily routine is crucial for preventing constipation. Exercise helps stimulate the digestive system and promotes regularity. Choose activities that you enjoy and make them part of your lifestyle.
Eating a low-fiber diet is another common cause of constipation.
The standard American diet includes lots of highly processed grains and meats and not enough plants. Good fiber sources include vegetables, fruits, oat bran, nuts, seeds, beans, lentils, wheat bran, and whole grains. Chia and flax seeds or psyllium husks, these are usually taken as capsules or mixed into water, are great ways to increase your fiber intake. As a bonus, fiber also helps lower cholesterol and improve toxin elimination by speeding up stool movement through the intestines.
Difficulty passing stool or incomplete passing of stool are common symptoms of constipation.
Elevating your feet closer to your hips using a tool like a squatty potty can also facilitate easier stool passage. Occasionally using an herbal laxative like senna leaf can help, but these should not be a long-term solution. Be sure to consult with your doctor before using laxatives regularly, as they may have side effects or interact with other medications you are taking.
If you experience chronic constipation, meaning constipation that lasts three months or more, it’s important to meet with your doctor. The constipation may be a sign of underlying issues like low thyroid hormone (hypothyroidism) or Celiac Disease (gluten intolerance).
In rare cases, constipation might indicate nerve damage or tumor growth, so it’s worth getting checked out if it becomes the norm.
Ready to learn more about how to support healthy digestive function? Reach out to our staff to schedule an appointment or a complimentary consultation.
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Dr. Jennifer Potter, ND
Naturopathic Doctor San Jose
408-356-1364
