Why’d ya have to go make me so constipated? *cue Avril Lavigne teenage angst* (please tell me you also read that to the tune of Complicated – if not go listen to it and come back to understand the frustration equivalent to that of a few days of constipation). What’s even more frustrating is that we can’t figure out what is causing the constipation – here are 5 sneaky reason’s you’re constipated; and how you can fix them. And let me tell you number 5 is going to shock you!
Just in case you are new here I need you to know here there are NO taboo topics. There is nothing gross or wrong about you so yes – I have no problem talking about poo. IN FACT I even have a Poop Horoscope that I know you’ll love if you clicked on this post. Before I start listing these I want you to know that constipation is (in laymen’s terms) difficulty pooping, this could be not being successful in the loo or pain pooping because of hardened stools. Most of the time we think constipation is just something we’re eating but I’m here to shed some light on some options you have not considered – so let’s get on to it shall we: here are the 5 sneaky reasons you are constipated. (and what you can do about it)
I’m here to tell you what you don’t want to hear: Your body is just a physical manifestation of your inner world. A reason you are constipated might not be the dairy or processed grains but in fact an emotional block. This could be something you’re not even conscious you’re holding onto. Or you’re prone to wanting to always be in control (guilty).
The first prize would be getting some professional help from a coach to help you release and work through all you are holding on to (or learn to surrender and relinquish some control overall). But I know this isn’t within everyone’s reach so I here is a solution anyone has access to: meditation. More specifically breath work. Breath work helps us tap into our parasympathetic system to help signal to our body that it’s time to “rest and digest”. It can be as simple as taking 5 minutes in your morning to routinely practice inhaling and then exhaling 2 counts longer than your inhale. Alternatively there are tons of guided meditations for breathing and letting go. The most important part is that you stick with it and are consistent.
The majority of the planet is dehydrated right now. This may or may not include you – but either way, stop reading, grab a glass of water and glug it down. Yip – right now, I’ll wait.
Okay good. It shouldn’t come as a surprise to most that we’re 70% water but we certainly seem to forget. So here is your reminder that a lack of water could be a sneaky reason you are constipated.
Here is your new rule if you struggle to get enough water in. Put a 500ml glass or bottle next to your bed. Every night before you go to sleep you fill it all the way up and put it next to your alarm. As soon as you put off your alarm the very next thing you do it grab that water. (We call this practice habit stacking). You might not be able to finish that 500ml all at once on day one. But make sure you finish it before you get back into bed. That bottle/glass lives there so you can only touch it when you wake up and before bed. In time you’ll down that 500ml like it is nothing.
This is what we call an inner bath. Just like you need to take a bath or shower every day – you insides need it too. Especially in the morning when we’re getting rid of all the toxins built up over our (hopefully) 8 hours of sleep.
Bloating, decreased libido, mood swings, irregular periods, headaches and yup even constipation could be clues to you being estrogen dominant. It’s always wise to have bloodwork done to be sure. I also know these are expensive and not within everyone’s reach right now. So to meet you where you’re at here’s my solution for you.
There are no shortcuts in life or in balancing your hormones (or stop being constipated). The three factors I focus on first:
I break these down here in detail if you suspect you are estrogen dominant and need some actionable steps to balance your hormones naturally.
Your gut bacteria control your digestion, if we want healthy digestion we have to give them the pre-biotics (the food our gut microbiome like) they’re asking for. Unfortunately for us – the bacteria we feed is the bacteria that multiplies. Luckily though, as we begin feeding the right bacteria, we’ll starve out the less helpful bacteria and begin craving the foods that promote healthy digestion. What do these helpful bacteria eat?
Most of the population (like water) is not eating a diet high enough in fibre. This is especially true in the states where we’re averaging 11g a day per person despite the recommendation for minimum fibre intake being upwards of 25g. Now all plant foods contain fibre but some foods are fibre packed. Foods high in fibre to try and include daily are:
This is just the beginning of the conversation on fibre but including some of these foods is certainly a good start.
Learn from me, don’t go down the dark winding staircase reading and researching each and every ingredient in your skincare products. We do the best we can with what we have and now that we’ll be drinking more water, breathing, eating right AND switching up our skincare products our skin (and gut) will – in time – forgive us. I’m so passionate about this topic I wrote an entire separate post on it. It goes into more details, exposes some of the nasties to look out for AND includes discount codes of my favourite products so it is well worth a read.
If nothing helps or if this all seems a bit overwhelming to do one your own then this is your reminder that you’re not alone. I created The Gut Health Agency to combine the expertise of gut and nutrition professionals because I am so passionate about helping women heal their gut.
I do hope you found these helpful and that your pesky constipation passes soon. Good Luck!
Chelsea interviews professionals to bring YOU today’s most updated knowledge on nutrition and wellness.