{"id":431,"date":"2024-02-21T03:49:43","date_gmt":"2024-02-21T04:49:43","guid":{"rendered":"https:\/\/guidestonefinancialgroup.com\/?p=431"},"modified":"2024-10-15T23:24:09","modified_gmt":"2024-10-15T23:24:09","slug":"how-to-beat-constipation-naturally-6-tips-that-dont-involve-laxatives","status":"publish","type":"post","link":"https:\/\/guidestonefinancialgroup.com\/index.php\/2024\/02\/21\/how-to-beat-constipation-naturally-6-tips-that-dont-involve-laxatives\/","title":{"rendered":"How to Beat Constipation Naturally: 6 Tips That Don\u2019t Involve Laxatives"},"content":{"rendered":"

Consumers spend over $1.5 billion dollars a year <\/strong>on laxatives<\/a>. As alarming as that sounds, even more alarming is the inability to go to the bathroom. Does this sound like you? Well this article will arm you with natural remedies to support your constipation treatment regimen.<\/p>\n

The information provided is for general informational and educational purposes only. It is not intended as medical advice, and it should not be used to diagnose or treat any health condition or illness. Always seek the advice of a qualified healthcare provider with any questions you may have regarding a medical condition or your individual health.<\/em><\/p>\n

This post contains affiliate links. If you make a purchase through a link, I may receive a small commission, at no cost to you.<\/em><\/p>\n

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Pinterest Pin: Constipation Treatment<\/figcaption><\/figure>\n

Why am I constipated all the time?<\/strong><\/h2>\n

Constipation can be defined as having less than 3 bowel movements per week.<\/p>\n

Diet and a sedentary lifestyle can cause chronic constipation. The Standard American Diet, also known as the SAD diet provides little fiber-rich foods. Instead, processed foods are high in fat, sugar, and salt.\u00a0<\/p>\n

Too much salt can reduce the water content of stool. This can cause difficult bowel movements because hard dry stool is hard to push out. Speaking of fluids, insufficient fluid is another cause of constipation.\u00a0<\/p>\n

Certain medications, irritable bowel syndrome, pregnancy and Crohn\u2019s Disease can also contribute to constipation.<\/p>\n

The problem with laxatives<\/strong><\/h2>\n

Laxatives can be helpful for the occasional bout of constipation that we all get from time to time. However they\u2019re not intended to be used for extended periods.<\/p>\n

Long term use of laxatives can cause a dependency where you\u2019re unable to have a bowel movement without them. They can also cause dehydration, electrolyte imbalance, and damage to the nerves and muscles in the colon.<\/p>\n

I suffered from chronic constipation for many years. I\u2019ve been to several doctors for constipation treatment. Some have suggested stool softeners like Miralax. Others suggested Metamucil or Citrucel.\u00a0None of those treatments worked.<\/p>\n

The only thing that worked for me was Senokot, made from the senna plant. I took them for several weeks on and off. Without them I was unable to go to the bathroom at all.<\/p>\n

Finally, one day I had enough. Desperate, I went to a gastroenterologist. The medication he prescribed caused diarrhea and other symptoms.\u00a0<\/p>\n

I decided to take matters into my own hands. The constipation remedies below are the ones I found most effective for me.\u00a0\u00a0<\/p>\n

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Natural<\/strong> Constipation Remedies Without Laxatives<\/strong><\/h2>\n<\/div>\n

Relieving chronic constipation naturally involves changing lifestyle habits. And as we all know, change is not always easy. Start small and aim for gradual change over time.<\/p>\n

Increase dietary fiber<\/strong><\/h2>\n

Fiber helps ease constipation by increasing bulk, drawing moisture into the intestines, and softening stool. Fiber can be found in fruits and vegetables, whole grains, and legumes.\u00a0<\/p>\n

If you have food sensitivities like I do, you may find it challenging to get enough dietary fiber. Grains are an excellent source of fiber but many contain gluten.\u00a0<\/p>\n

For me, green leafy vegetables, beans and oatmeal have been my saving grace.\u00a0<\/p>\n

Not all oatmeal is created equal though. I like Bob\u2019s Red Mill Organic Oatmeal<\/a><\/strong> because it contains 4 grams of fiber.<\/p>\n

Helpful Tip:<\/strong> Check out Free Constipation Printable List of High Fiber Foods<\/a> <\/strong>for other helpful suggestions.<\/p>\n

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You May Also Want To Read<\/strong><\/h3>\n

Free Constipation Printable List of High Fiber Foods<\/a><\/p>\n

20 Gluten-Free High Fiber Dinner Recipes for Better Health<\/a><\/p>\n

High Fiber Gluten-Free Breakfast Recipes to Start Your Day Right<\/a><\/p>\n

Gut Impact on the Immune System: 7 Ways to Restore Gut Health<\/a><\/p>\n

Best Probiotics for Gluten Intolerance: A Comprehensive Guide<\/a><\/p>\n

Low FODMAP Diet Provides Proven Results for Multiple Chronic Conditions<\/a><\/p>\n

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Drink more water<\/strong><\/h2>\n
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Proper hydration is needed for constipation relief<\/figcaption><\/figure>\n

When increasing dietary fiber, It\u2019s important to drink enough water. Water helps the fiber to bulk up and soften stools, making it easier to eliminate.<\/p>\n

Dehydration can cause constipation. Not drinking enough water while exercising, ill or living in a warm climate can cause dehydration.\u00a0<\/p>\n

Eating a high fiber diet without drinking enough water can also cause dehydration.<\/p>\n

Drinking 8-10 glasses of water daily is ideal, but listen to your body and adjust fluid intake accordingly.<\/p>\n

Helpful Tip: <\/strong>Drinking water on an empty stomach first thing in the morning can help stimulate the bowels.<\/p>\n

Exercise<\/strong><\/h2>\n

Walking, jogging, cycling and other aerobic exercise helps by stimulating muscles in the intestines. This encourages bowel movements by reducing the time it takes for waste to pass through the digestive system and get eliminated.<\/p>\n

Personally, I try to set a goal to walk 4 days each week.\u00a0<\/p>\n

While medical experts recommend 30 minutes of moderate intensity walking, even shorter walks are beneficial. Adjust time and intensity to your fitness level.\u00a0 Consistency is what\u2019s important.\u00a0<\/p>\n

Helpful Tip<\/strong>: Studies show walking after eating helps with digestion. As a result food passes more quickly through the digestive system.<\/p>\n

Practice yoga<\/strong><\/h2>\n

Certain yoga positions that involve twisting and bending help to stimulate digestion by gently massaging abdominal organs.\u00a0<\/p>\n

Another benefit of yoga is it relieves stress. Stress activates the \u201cfight or flight\u201d response which causes blood flow to increase to the heart and extremities while reducing blood flow to the digestive system.\u00a0<\/p>\n

Hormones released during the stress response slows down digestion. Subsequently, the time it takes for waste to pass through the intestines increases.\u00a0<\/p>\n

Deep breathing and yoga activate the \u201crest and digest\u201d response.<\/p>\n

The Himalayan Yoga Institute recommends practicing yoga for an hour\u00a0\u00a0<\/p>\n

3 times a week. However, even practicing for 20 minutes a few times a week is beneficial.\u00a0<\/p>\n

Helpful Tip:<\/strong> The following yoga poses can benefit those with constipation: Supine spinal twist, wind relieving pose, child\u2019s pose, cat-cow, and the seated forward bend.<\/p>\n

Use a potty squatty<\/strong><\/h2>\n

If you ask me, the invention of the potty squatty is revolutionary. I can\u2019t recommend it enough.<\/p>\n

The potty squatty is basically a stool for you to rest your feet on while seated on the toilet. It simulates a squatting position and aligns the colon with the rectum. This encourages easy, complete and rapid elimination.<\/p>\n

With the colon and rectum aligned, the need for straining is reduced. Pressure on the rectum is also minimized, which may help prevent hemorrhoids from forming.\u00a0<\/p>\n

Helpful Tip: <\/strong>Keep your potty squatty right in front of your toilet so it\u2019s available whenever you need it.<\/p>\n

Retrain your bowels<\/strong><\/h2>\n

Some of us don\u2019t make time to go to the bathroom. We\u2019re busy, busy, busy all the time.\u00a0<\/p>\n

Or maybe we\u2019ve even ignored the signals to go to the bathroom at inopportune times. Over time, constantly holding your poop can make you lose the urge to poop altogether. Really.\u00a0<\/p>\n

It\u2019s possible to retrain your bowels and restore your urge to \u201cgo\u201d. The idea is to sit on the toilet around the same time each day, preferably 20 minutes after eating. Even better if you drink coffee with your meal. Bending forward is also helpful.\u00a0<\/p>\n

Try to relax. Slow down. Breathe. I know I mentioned the impact of stress already, but it\u2019s worth stressing that there is a gut-brain connection. Stress interferes with this connection and can lead to changes in gut function. This can cause constipation.\u00a0<\/p>\n

I find listening to soft music helps me to relax on the potty. Others may relax by reading a book or magazine.<\/p>\n

Helpful Tip:<\/strong> Over time, when the sensation to poop returns, avoid ignoring the urge to poop at all costs.<\/strong> Yup. That means you may need to poop at some inconvenient times and places. Just do a few courtesy flushes and keep it moving. Pun intended.<\/p>\n

How long should you sit on the toilet to poop<\/strong><\/h3>\n

Experts recommend sitting on the toilet for 10-15 minutes. You may need to repeat this during the day. Sitting too long on the toilet can set you up for hemorrhoids.\u00a0<\/p>\n

Try stomach massage to relieve constipation<\/strong><\/h2>\n
\"Abdominal<\/figure>\n

Massaging the abdomen can help by increasing blood circulation to that area. It can also help to reduce abdominal tension and stiffness, which can contribute to poor bowel movements.\u00a0<\/p>\n

One method of abdominal massage is to place your palm on your abdomen. Massage a few drops of peppermint oil on the abdomen. Then starting at the belly button, use your fingers to make small, circular motions. Move clockwise around the naval.\u00a0<\/p>\n

Think of your naval as the sun, and your fingers as imaginary planets orbiting around the sun. Continue around the naval, widening the circle with each revolution until you massage your entire abdomen.<\/p>\n

Helpful Tip:<\/strong> Kickstart your digestive system with a morning massage.<\/p>\n

The secret to success of any constipation treatment regimen<\/strong><\/h2>\n

If you\u2019re anything like me, you may read an article like this and make 1 or 2 changes for a limited time.\u00a0 Then you get frustrated because there\u2019s no improvement.\u00a0<\/p>\n

As I mentioned before, consistency is key.\u00a0<\/p>\n

But here\u2019s the real kicker. Whether you follow my suggestions or someone else\u2019s, consider a constipation treatment that approaches the problem from all angles.\u00a0<\/p>\n