Identifying the Root Cause of Constipation.
Constipation is a common digestive complaint that can significantly impact a person's quality of life, and is characterised by infrequent bowel movements, difficulty passing stool, and hardened stools. Ideally we should be having at least one bowel movement per day, and it should pass easily. While occasional constipation is normal, chronic or severe constipation can indicate underlying health imbalances.
Avoiding constipation is important for physical comfort, preventing hemorrhoids, maintaining digestive health, promoting nutrient absorption, and supporting a balanced gut microbiome. It also helps sustain energy levels, mental well-being, and reduces strain on muscles. Overall, preventing constipation contributes to optimal health by ensuring efficient waste elimination and preventing potential complications.
Overcoming constipation requires an approach that focuses on identifying and addressing the underlying root causes of constipation.
Underlying Causes of Constipation
Dietary Factors:
Inadequate Fibre Intake: A diet low in dietary fibre can lead to sluggish bowel movements and constipation.
Dehydration: Insufficient fluid intake can result in hard, dry stools that are difficult to pass. Aim for 8 glasses per day
Food Sensitivities: Some individuals may be sensitive to certain foods, leading to inflammation in the digestive tract and contributing to constipation.
Magnesium Deficiency: Low magnesium levels can affect muscle function, including the muscles responsible for bowel movements.
Imbalanced Gut Microbiome:
Dysbiosis, an imbalance of beneficial and harmful gut bacteria, can contribute to gut motility issues.
Small Intestinal Bacterial Overgrowth (SIBO): Excessive bacterial growth in the small intestine can disrupt normal digestion and contribute to constipation.
Fungal infections and parasitic infestations in the gastrointestinal tract can disrupt normal digestion and contribute to constipation.
Stress and Emotional Factors:
Chronic stress can disrupt the normal functioning of the digestive system, including bowel movements.
The gut-brain connection plays a significant role in bowel regularity, with emotional stress impacting gut motility.
Digestive Enzyme Deficiency:
Inadequate production of digestive enzymes can impair nutrient absorption and slow down the digestive process, contributing to constipation.
Hormones:
Thyroid hormones: An underactive thyroid can affect gut motility and transit time.
Oestrogen: Oestrogen levels fluctuate during the menstrual cycle, with higher levels before ovulation. Oestrogen has been shown to affect intestinal motility, or the movement of food and waste through the digestive system. Some women might experience changes in bowel habits, including constipation and loose stools, during different phases of their menstrual cycle. Tracking bowel movements with your cycle can help you identify if oestrogen is impacting your bowel movements.
Progesterone: Progesterone levels increase during the second half of the menstrual cycle and during pregnancy. Progesterone has a relaxing effect on smooth muscles, including those in the intestines. However, if you have low levels this can slow down the movement of food and waste through the digestive tract, potentially leading to constipation. Chronic stress a common root cause of low progesterone
Pregnancy: During pregnancy, hormonal changes and the physical pressure of the growing uterus on the intestines can contribute to constipation. Elevated levels of progesterone and the impact of the hormone human chorionic gonadotropin (hCG) can affect bowel function.
Menopause: High and fluctuating hormones of perimenopause and changes a decrease in oestrogen levels post menopause, can also impact digestive function, resulting changes in bowel function.
Medications and Supplements:
Some medications, including painkillers and certain supplements, can contribute to constipation as a side effect.
Physical Inactivity:
Lack of physical activity can slow down bowel movements and reduce the muscle contractions necessary for proper digestion.
Neurological Factors:
Nervous system disorders or damage can affect the signals that control bowel movements, leading to constipation.
Solutions to Remedy Constipation
Personalised Nutrition:
Focus on a high-fiber diet rich in plant foods. Ensuring more than half your plate is filed with pants foods will ensure you eating enough fibre.
Identify and address potential food sensitivities or intolerances. Food sensitivity testing or an elimination diet will help uncover food sensitivities.
Address magnesium deficiency through dietary sources or supplements.
Gut Health Optimisation:
Support a diverse and balanced gut microbiome through probiotics, prebiotics, and fermented foods.
Address dysbiosis through targeted interventions.
If suspected, test for SIBO, and addressthrough targeted interventions.
If suspected, test for any fungal or parasitic infections and address through targeted interventions.
Stress Management:
Implement stress-reduction techniques such as mindfulness, meditation, yoga, and deep breathing exercises.
Digestive Support:
Consider digestive enzyme supplementation to aid in nutrient absorption and digestion.
Hormonal Balance:
Test thyroid hormones imbalances with a comprehensive thyroid panel, and support imbalances through diet and lifestyle, and hormone replacement, if required.
If you suspect oestrogen and progesterone imbalances, consider testing with the DUTCH Test and getting support to balance your hormones through targeted diet and lifestyle intervention.
Physical Activity:
Incorporate regular exercise to stimulate bowel movements and improve gut motility.
Other Diet and Lifestyle Strategies:
Improve Bowel Habits: Pay attention to your bodies natural urge to go, if you keep ignoring this it can lead to constipation.
Try Psyllium Husks, Chia Seeds, or Flax Seeds: Adding 1-2 tablespoons to a meal can help add bulk and water to your stool. Start with 1 tablespoon and build up to 2. I sometime use this with clients to help get things moving while address other root causes.
Summary
Constipation is a multifaceted issue with various root causes. Using the guidelines above, provides a comprehensive framework for understanding and addressing the underlying factors contributing to constipation. By identifying and treating these root causes, individuals can experience improved digestive health and overall well-being.
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DISCLAIMER: This article does not constitute as medical advice, and is for informational purposes only. It is not intended to be a substitute for professional medical advice and should not be relied on as health or personal advice.
Always seek the guidance of your doctor or other qualified health professional with any questions you may have regarding your health or a medical condition. Never disregard the advice of a medical professional, or delay in seeking it because of something you have read on this Website.
