Overcoming constipation
Constipation can be an embarrassing topic to discuss, but a necessary conversation to have when it comes to your overall health status. Constipation is quite common, affecting almost 20% of people every year. [1] , [2] Healthy bowel movements are essential for a healthy body, but how do you know what’s healthy? Here are a few things to keep in mind.
- Poop Colour – Generally, bowel movements should be walnut brown. Temporary changes in colour can occur if you eat certain foods such as beets or dark green vegetables.
- Consistency & Length - Poop that has passed in one piece or a few smaller pieces is considered to be a sign of a healthy gut. Stools should be a toothpaste-like consistency and the length of a banana.
- Frequency – We should be having at least one good bowel movement per day.
- Gas & Odour – Gas is the natural byproduct of digestion. However, a lot of gas is not normal and should not be truly stinky.
- Sink or Float - Normal healthy stools should leave the body easily, settle in the water and gently submerge. If there is not enough daily fibre in the diet, stools will sink quickly to the bottom of the toilet. If stools float, the probable reason may be too much undigested fat.
- Ease of Pooping – Many people take a book or their phone into the bathroom and spend time on the toilet. Healthy stools should only take a few minutes. A healthy stool should be painless and require minimal effort. You should also not need to strain hard as this could lead to hemorrhoids. [3]
Factors that lead to constipation:
Poor Eating Habits
A diet too low in fibre and water can contribute to constipation. Fibre increases stool bulk, speeds up colon transit time and water keeps the colon hydrated. [4] Canadian women require 25 grams of fibre per day and men require 38 grams. Most Canadians only get about half that amount. [5] Coffee does not solve constipation – While caffeine can stimulate muscles that trigger bowel movements, it also dehydrates. [6]
Lack of Exercise
Exercise helps food move through the digestive tract more quickly. Aerobic exercise, such as brisk walking, speeds up your heart rate and breathing and helps stimulate the natural contractions of intestinal muscles. [7] For many people, regular exercise can improve constipation symptoms as well as general health status. 30 minutes of walking or physical activity five times per week is a great place to start.
Medication
Certain medications can cause constipation. Talk to your healthcare practitioner and read drug warnings to determine if your medications may be causing constipation.
Routine Changes
When your normal daily activity is altered, the bowel can become constipated (travel, illness, etc.). Try to maintain a regular lifestyle. Consistency with your eating and sleeping habits can help to regulate bowel function.
Not Enough Time
Sometimes a slight urge to eliminate will come, but that urge is ignored because we are “too busy” to act on it. Over time, this reduces the natural urge to eliminate, and urges become less frequent. Make sure to schedule time to comfortably pass stool.
Proper Eliminatory Positioning
Modern toilets do not position the body properly for elimination. The natural and anatomically correct position for human elimination is rather a “squatting” position. Use a step stool or directory to properly position yourself when using the toilet. [8]
What can you do about it?
Here are some tips that can help you avoid constipation. [9]
- Include plenty of high-fibre foods in your diet, including beans and legumes, vegetables, fruits, whole grain cereals and bran.
- Eat less processed and refined foods.
- Drink plenty of filtered water and herbal teas.
- Be active by getting regular exercise.
- Try to manage stress.
- Don’t ignore the urge to poop.
- Try to create a regular schedule for bowel movements and don’t sit on the toilet for hours scrolling your phone.
Taking a daily probiotic can also help. Probiotics are good bacteria that help to support gut and gastrointestinal health. These bacteria are rich in diversity, and through research, we know they play key roles in functions such as improving motility, synthesizing key compounds such as B vitamins and short-chain fatty acids, maintaining a proper balance of gut flora, and supporting our immunity. [10] In fact, digestion, your gut bacteria and the integrity of your intestinal lining strongly affect your overall health. Good digestive health is vital for many things, including nutrient absorption [11] , immune function [12] , detoxification [13] and the production of chemicals and hormones. [14]
Renew Life ® has many probiotic formulas to choose from. Ask your local health food store employee to help you find the best Ultimate Flora ® probiotic formula for you.
And don’t forget about fibre! FibreSMART ® is a flax-based fibre supplement formulated to help support daily bowel health. Available in powder and capsule form, it contains both soluble and insoluble fibre and includes additional gut-friendly ingredients such as marshmallow root and slippery elm bark. It’s easy to incorporate into your daily routine and is nut, gluten, dairy and soy-free.
Don’t let constipation become an issue in your life. You can make trips to the bathroom quick and easy with proper diet and lifestyle changes along with supplements.