Constipation is not the easiest thing to talk about, but it is something nearly all of us have to deal with at some point. Whether it is the discomfort of not going for days or the frustration of straining in the bathroom, constipation can seriously impact your mood, energy, and overall well-being.
You can get rid of constipation, naturally and effectively, by understanding what exactly is causing it and taking the right steps to deal with it. In this article, we will explain why constipation happen and share practical steps to relieve it naturally and effectively.
What Is Constipation?
Constipation is not about how often you go to the bathroom. Even if you have a bowel movement every day, you might still be constipated if it is hard to pass, dry, or lumpy. Some people also get bloated or feel a bit off in their stomach.
It happens to most of us now and then, especially during travel, stress, or changes in routine. But if it keeps coming back, it can really mess with your day and make you uncomfortable.
And if you ignore it for too long, it might lead to things like hemorrhoids or small tears in the skin. That’s why it is best to find out what is causing it and take simple steps to avoid it.
Why Does Constipation Happen?
1. You’re Not Eating Enough Fiber
Fiber is really important for your digestion. It helps make your stool soft and easier to pass. If you are not eating fruits, vegetables, whole grains, or beans, your body may not have enough fiber. When your diet is full of processed foods, white bread, cheese, or meat, it often lacks fiber. Without fiber, your stool becomes dry and harder, leading to constipation.
2. You’re Not Drinking Enough Water
Water helps everything move more smoothly in your digestive system. It keeps your stool soft and works with fiber. If you’re not drinking enough water, or if you’re losing fluids through sweating, caffeine, or exercise, your body takes water from your stool, making it dry and hard to pass.
3. You’re Not Moving Your Body
Sitting too much affects your digestion. Your body needs regular movement to help your intestines do their job. You should do a short daily. Walking can help your system stay active. If you are not moving, everything slows down, including your digestion.
4. You Keep Ignoring the Urge
Sometimes you feel the urge to go, but ignore it because you’re busy or not near a bathroom. If you do this too often, your body gets used to it and stops sending strong signals. Over time, it becomes harder for your body to go when you actually want to.
5. Your Hormones Are Involved
Women highly struggle with constipation, especially during menstrual cycles, pregnancy, and perimenopause. It has been confirmed that changes in hormones, especially during your period, pregnancy, or menopause, can slow down digestion.
Can Medications Cause Constipation?
Yes, some common meds can slow things down without you even realizing it, such as :
Steroids Like Prednisone
You may not always get constipated on steroids. But it can happen, especially if you take them daily. Steroids can slow down how your gut works, mess with your electrolyte balance, and even cause some inflammation. If you’re on steroids, we recommend that you drink more water and eat lots of fiber to help keep things moving.
Iron Supplements
Iron helps with energy and supports healthy blood. But some types, like ferrous sulfate, can slow down your digestion and cause constipation. If you’re taking iron, try having it with food to make it easier on your stomach. You can also add magnesium or a gentle stool softener with it to help ease things. Also, we highly recommend soaking chia seeds in water or almond milk before eating them. And whenever you add more fiber to your diet, you should also drink more water to keep things moving smoothly.
Natural Remedies for Constipation Relief
At Kairos, we believe your body knows how to heal. It just needs the right kind of support. Follow the simple routine below to get rid of constipation.
1. Start Your Day with Warm Water
You should start your day by sipping warm lemon water, herbal teas like ginger or peppermint, or even warm prune juice in the morning. This simple morning habit can help wake up your digestive system and make stools easier to pass.
2. Add Fiber, Slowly
You can add oats, ground flaxseeds, lentils, pears, or leafy greens to your meals. Just go slow with fiber because adding too much fiber can cause gas or bloating. And yes, don’t forget to drink more water.
3. Move Your Body
You should do yoga poses like the wind-relieving pose or take a short walk after meals. Simple movements like this help your intestines work better and keep things moving.
4. Eat Magnesium-Rich Foods
Magnesium helps your colon relax and draws water into your bowels. Dark leafy greens, nuts, bananas, and dark chocolate are all excellent natural sources of magnesium.
Conclusion
Constipation is common, but you don’t have to just deal with it. Understanding why constipation happens can help you take the right steps, like eating fiber, drinking water, moving your body, and listening to what it needs, so you can feel better and more in control.
At Kairos Integrative Care, Lola, one of our Board-Certified Nurse Practitioners, helps women in Houston, Sugar Land, and surrounding areas (77046 and 77478) find answers and feel like themselves again. We accept most major insurance plans, including Aetna, Ambetter, UnitedHealthcare, Tricare, and more.
Book your appointment today!
