What to Do When You Can’t Go: Natural Constipation Prevention and Relief
And with that, the holidays are over. Hopefully you aren’t nursing too many after effects from over indulging. Even if you were able to cultivate balance, I know how good it can feel to get back into your regular swing of things after the endless parade of treats, holiday hubbub, and the strains of travel or hosting.
It’s not uncommon to have some difficulties with going to the bathroom when you’re out of your routine. Many people experience constipation when travelling, for example and nothing kills your mood faster than the discomfort being a bit backed up can cause.
Let’s have a look at some of natural ways we can get things moving and prevent constipation from occuring in the first place.
The First Step Is Prevention
The reason why many people experience constipation when they are out of their normal routine, such as while travelling, or during the holidays, is because many of the healthy habits they have day to day get off track.
Suddenly you’re having sugar cookies for breakfast instead of oatmeal, or you’re dehydrated from a long flight, or you’re waking up later, or staying up later, maybe you sat in the car for 4 hours getting to grandma’s.
Any number of these things can throw off our inner rhythms, including our elimination.
These tips will not only help prevent constipation, but also help relieve it when it hits.
1. Get Your Fiber
Fiber is your digestive system’s best friend. It adds bulk to stool and keeps things flowing smoothly. It’s a great idea to make some on the go snacks using these fiber rich foods to bring on a trip or celebration.
High Fiber Foods:
Flaxseeds and chia seeds
Prunes (nature’s laxative)
Apples (pectin-rich and great for digestion)
Leafy greens like spinach and kale
Note: Make sure to gradually increase fiber to avoid bloating, and pair it with plenty of water for maximum benefit. Which brings us to…
2. Stay Hydrated
Dehydration is one of the main culprits behind sluggish digestion. Aim for at least 8 cups of water a day, making sure to keep hydrated during celebrations (especially those involving alcohol) and bring your water bottle on road trips or flights! Herbal teas like chamomile or peppermint are a warm and cozy way to hydrate as well.
3. Move It
What does exercise have to do with constipation? Physical activity stimulates intestinal muscles, making it easier for waste to pass through, and it doesn’t take much!
Simple Ideas:
Go for a 15-minute walk post-meal.
Try yoga poses like Pawanmuktasana (Wind-Relieving Pose).
Create family oriented movements like a group walk, or invite everyone to try out a yoga class during holiday times.
Take movement breaks on long road trips to stretch your legs.
4. Supplements Your Digestive System Will Love
Magnesium: Magnesium’s muscle relaxing qualities can help keep you regular. Just be sure to choose the right type of magnesium for your body for regular use, as certain types have a more laxative effect (covered below). I suggest Magnesium Bisglycinate for regular use as it can help keep things moving while still being gentle on the gut. Start with 200–400 mg/day.
Probiotics: Incorporating fermented foods like yogurt, sauerkraut, or kefir do wonders to balance your gut bacteria and keep digestion running optimally. You can also find probiotics in capsule forms if that’s more your speed, and also to get higher levels.
In a Pinch Remedies for Constipation
If you are finding yourself in need of more immediate relief, give one of these home remedies a try.
1. Warm Lemon Water
Drink a glass of warm water with freshly squeezed lemon juice in the morning to wake up your digestive system and get things moving. While there are no scientific studies that prove why this remedy works, many people report relief after consuming warm lemon water. You can add a small pinch of sea salt for extra electrolytes.
2. Senna Tea
Senna is a herbal laxative that can help move things along for you by stimulating the nerves in the gut. It’s important to only use this for short term use, and to avoid it if you are pregnant or breastfeeding, or have IBD.
3. Prune Juice
Prunes are notorious for their poop connection, but it’s more than just the fiber content that helps move things along. Prunes contain the sugar alcohol sorbitol, which has a laxative effect.
4. Squat While You Sit
Elevating your feet with a stool when you’re on the toilet helps align your bowels for easier elimination. There are even stools built especially for this purpose that wrap around the toilet!
5. Magnesium Citrate
This supplement helps relax the bowels and draw water into the intestines and cause a laxative effect. Start low, as it can be quite powerful!
When to See Your Healthcare Provider
While occasional constipation is normal, chronic constipation might indicate an underlying issue. Consult a healthcare professional if:
You experience severe abdominal pain or bloating.
Your stool is consistently hard or bloody.
You cannot pass gas.
Constipation lasts more than a week despite trying these remedies.
A happy gut leads to a happier you!