Constipated? read this.
i’ve been there…
You’re chugging water, eating all the fiber, taking laxatives + magnesium citrate just to have a couple pellets come out when you go to the bathroom. 😫
Let’s be real. Constipation sucks.
Pooping daily is key to maintaining healthy gut bacteria, balanced hormones, + processing toxins. Without a daily bowel movement excess estrogen + toxins are recirculated, the liver becomes congested and gut bacteria imbalanced.
why we get constipated
While constipation has become normalized in today’s culture, there is truly nothing normal about it. Your doctor’s only solution might be laxatives or fiber gummies but these are band-aid solutions to deeply rooted issues. Let’s discuss some common causes of constipation:
Diet: might seem obvious but your diet plays a huge role in overall gut function + bowel movements. Eating heavily processed foods, sugary snacks, soda, and alcohol all put extra strain on our gut + liver to process causing issues like constipation.
Stress: what I like to call the ultimate root cause. When we are in a stressed state digestion slows, cortisol spikes along with our blood sugar, and normal processes like going to the bathroom are deprioritized. Chronic stress weighs heavily on gut, thyroid + liver function, all of which play key roles in healthy BMs.
Liver Congestion: our primary detox organ can get congested from processed foods, alcohol + tobacco, medications like birth control, chronic stress, chemicals in personal care + cleaning products, and environmental toxins like poor air quality or mold. The liver has 3 stages of detox, all of which play important roles in processing + excreting what we consume. When the liver is congested these stages of detox might not perform to the level needed creating a “backlog” in the liver and causes issues like constipation.
Thyroid Function: a tiny, but mighty, butterfly shaped gland at the base of our neck is responsible for overall metabolic function (AKA weight management, mood, etc.). The thyroid + liver are intimately connected. Over 75% of T4 (inactive thyroid hormone) is converted to T3 (active thyroid hormone) in the liver. When the liver becomes congested this conversion slows and can disrupt thyroid function creating an environment for hypothyroid (under active) to develop. Liver congestion can also cause issues clearing excess estrogen. Estrogen competes with T3 for receptor sites which can cause issues with T3 absorption leading to hypothyroid.
Gut Dysfunction: conditions like IBS-C + SIBO can create an environment for chronic constipation. Neither of these conditions are root cause + overall gut health needs to be addressed for healthy BMs each day. Too much GOOD bacteria can cause constipation along with too much BAD bacteria. Other conditions like parasites, h pylori, and candida can contribute to gut dysbiosis and cause constipation. The gut is also responsible for ~25% of T4 to T3 conversion so healthy function is key not only for gut health but thyroid health + overall metabolic function.
Getting to the root cause
You might’ve been told at some point in your life that constipation was normal + something everyone has dealt with. While many people do suffer from chronic constipation, there’s nothing normal about it. Constipation is not a root cause so treating it with laxatives or certain supplements is not addressing WHY we have it in the first place.
Some questions you can ask yourself to better understand potential root causes:
How is my diet? Am I eating balanced meals full of protein, carbs + healthy fats? Do I drink enough water through the day?
Am I active + breaking a sweat daily? Do I get enough time outside in nature + connecting with others?
How much stress am I under? Does this stress weigh heavily on my day-to-day life?
Do I get enough high-quality sleep each night? Is anything disrupting my sleep that needs to be addressed?
It’s important we consider the basics as these are the foundations to a healthy life= diet, rest, movement, and stress management. You don’t need to be perfect but getting a handle on these 4 pillars can help greatly.
When it comes to finding a root cause it might never be 100% clear and sometimes it’s a “what came first, the chicken or the egg?” kind of scenario. Do you have SIBO causing constipation or did you develop SIBO as a result of chronic stress and now you’re constipated? This is the work a functional practitioner can do to help put the puzzle pieces together.
ways to naturally relieve constipation
If you’re in a pinch (no pun intended) and need quick relief, here are some things you can do:
A big glass of room temp water when you wake up can help get things moving. We need to stay hydrated in order for our colon to form + pass stool.
Incorporate ginger into your morning routine by putting a knob in your smoothie or making ginger shots. Ginger is a pro kinetic- AKA helps us go to the bathroom.
Get a squatty potty. Sitting on the toilet is not a natural angle for us to pass BMs. A squatty potty is a small stool you can put your feet on to slightly lift your legs off the ground + create a more “natural” angle to poo.
Magnesium citrate is a natural laxative that works with the water in your body to help move stool. I like to travel with a few capsules of mag citrate in case I get travel-induced constipation.
A gentle abdominal massage can help stimulate a BM too. Creating a fist with your hand gently press against your belly starting above your right hip bone. Gently move your hand up just under your ribs, move across to the left side, then down again to your hip bone. This movement follows our intestines and can help move stool to the right place. Here’s a great video showing you how- https://www.youtube.com/watch?v=L1o1bdWOqSo
Coffee enemas for any brave souls help too! These can be a little daunting to do on your own and aren’t right for everyone so I only recommend doing if you are under the care of someone who is experienced. Coffee enemas work to “cleanse” and clear out the colon. Yes this means putting coffee up your butt.
when you still can’t find relief…
If you’re a “been there tried that” for constipation and still can’t find relief, it might be time for you to pursue a functional approach with lab testing.
Speaking from my own experience I suffered with chronic constipation from childhood through my teen + adult years and FINALLY found relief a couple years ago through a functional approach. You CAN heal and have healthy, stress free BMs daily.
My 6 month 1-1 program, Revive + Restore, was designed with constipated gals in mind. Using functional labs like the GI-Map + HTMA, we work to uncover WHY we are constipated in the first place and take a root cause, comprehensive approach to treating the whole body rather than a specific symptom. If you’re ready to radically change your health, fill out the form below to see if R+R is the right fit for you. We start July 1!
In health,
Grace
* the information disclosed in this post is meant to be educational. It is not intended to treat, diagnose, prevent, or cure any illness or disease. Always consult with a trusted health provider.
