"Breaking the Cycle: Understanding and Treating Constipation Holistically"
Have you ever felt like your digestive system hit the brakes and left you stranded? Constipation isn't just an inconvenience—it’s a signal your body is trying to tell you something. Let’s decode it together and experience constipation relief.
Why Does Constipation Happen and what are constipation symptoms?
Constipation has many culprits, and identifying yours is the first step toward relief. Could it be a reduction in healthy gut bacteria or an overgrowth of the wrong ones? Maybe it’s dehydration, nutrient deficiencies, pathogens, chronic stress, lack of exercise, or even hormones throwing things off balance. The truth is, constipation is often multifactorial—it can stem from one or a combination of these issues.
What are your constipation symptoms?
The criteria for constipation include:
Fewer than 3 bowel movements per week
Straining for more than 25% of the time during a bowel movement
Hard stools
Below, we’ll explore each factor to help you understand what might be going on and, more importantly, how to fix it with constipation natural remedies.
The Hidden Costs of Constipation
Constipation isn’t just uncomfortable—it can lead to long-term health issues if left untreated. What constipation causes and what are constipation danger signs? Chronic constipation can cause diverticulosis, where small outpouches form in the colon. These pouches can become inflamed or infected, leading to diverticulitis.
Additionally, bowel movements are the body’s way of detoxifying. When stool lingers, toxins and inflammation build up, potentially disrupting your hormone balance and overall health. It’s your body’s silent cry for help. Look for constipation treatments below.
Diet: Food as Medicine
When it comes to resolving constipation, diet plays a starring role. Here’s how to reset your plate:
Ditch processed foods and embrace whole foods.
Include fiber-rich fruits, vegetables, and nuts in your meals.
Strike a balance between protein, fats, and carbohydrates.
Because the right diet depends on your unique causes, working with a professional who can interpret stool tests and design tailored diet plans is invaluable for constipation relief. Your gut deserves it.
Natural laxatives that can help with Constipation relief:
Aloe vera juice
Senna
Psyllium husk
Stress: The Silent Saboteur
Imagine being chased by a lion—would you stop to digest your lunch? Probably not. Stress puts your body into a "fight-or-flight" mode, shutting down digestion and halting bowel movements. We need to be in a parasympathetic state. This is the physiological state where we feel we are in place of protection, safety and comfort.
In today’s world, many of us live in a chronic state of stress. Are you feeling constantly on edge or overwhelmed? If so, this could be the root of your digestive woes. In a state of chronic stress our nervous system would rather halt the process of assimilating food, repairing and excreting, in order to invest energy into getting away from the stressor first and foremost.
Actionable Tips for Stress Relief
One of the natural remedies for constipation relief include:
Practice deep breathing exercises to activate your parasympathetic nervous system.
Dedicate time to activities that promote relaxation, such as meditation or yoga.
Prioritize rest and make your mornings calm and intentional.
Exercise: Movement Matters
Physical activity can be a powerful tool for improving bowel health—but not all exercise is created equal. Tailor your approach to your unique situation:
If stress is the issue, opt for low-intensity activities like yoga, long walks, or Zone 2 cardio.
If a sedentary lifestyle is to blame, increase blood flow with 20-minute walks during work breaks, 30–45 minutes of cardio 3–4 times a week, or weightlifting sessions 2–3 times weekly.
Movement promotes circulation and stimulates the colon, so get moving!
Key Nutrients for Healthy Digestion
Are you getting enough of these nutrients that play a direct role in gut motility?
Magnesium: Draws water into the intestines, hydrating stools and easing their passage.
Potassium: Essential for intestinal muscle contractions.
Vitamin D: Gut receptors for vitamin D influence intestinal movement.
B Vitamins: Support nerve function, ensuring the gut sends and receives signals for proper motility.
Fiber: Balances stool bulk but be cautious—too much or too little fiber can cause issues.
Water: Keeps stools soft and easy to pass. Hydration is non-negotiable.
The Morning Routine for Success
Did you know your bowel has a natural rhythm? Early mornings are prime time for elimination. Set aside time in your morning routine to relax and let your body do its thing. Don’t rush out the door—your gut will thank you.
Hormonal Imbalances
Your thyroid health may be a hidden factor. Hypothyroidism slows intestinal movement, often leading to constipation. If you suspect a thyroid issue, consult your doctor to test your hormone levels.
Testing: Dig Deeper into Your Gut
Advanced stool testing can reveal valuable insights into your gut health, such as:
Imbalances in gut bacteria.
Signs of inflammation or infections.
Indicators of pancreatic insufficiency or celiac disease.
These results can guide a personalized treatment plan for lasting relief.
Why You Should Act Now
Don’t let constipation linger—it’s more than a minor inconvenience. Addressing it now reduces your risk of chronic illnesses, bacterial infections, toxin overload, and hormonal disruption.
Let’s Find the Root Cause Together
Constipation is a complex issue, but you don’t have to navigate it alone. Together, we can identify your triggers and create a personalized protocol to restore your digestive health.
Book a free 15-minute consultation to see if we’re the right fit. Let’s transform your gut health and overall well-being.
Dr. Michael Burstein, ND