Guide to Treating Constipation
The Alternative Way
OVERVIEW
Constipation is a common digestive problem that can cause discomfort and interfere with daily life. While traditional treatments such as dietary changes and medications are effective, a holistic approach to constipation treatment aims to address the underlying cause of the problem and promote overall well-being. . Holistic treatment considers the interconnectedness of body, mind and spirit and recognizes that many factors can contribute to digestive problems.
​
This comprehensive guide explores a holistic approach to treating constipation. This approach includes dietary changes, lifestyle modifications, natural remedies, complementary therapies, and other holistic techniques that work synergistically to support healthy digestion and reduce constipation. . Dietary changes include eating high-fiber foods, staying hydrated, and avoiding certain foods that can cause constipation. Lifestyle changes include exercising regularly, establishing a bathroom routine, managing stress, and getting enough sleep. Natural remedies such as herbal remedies, essential oils, magnesium supplements and probiotics can help soothe and support healthy bowel movements.
​
The next section of this guide delves deeper into each aspect of our holistic approach to treating constipation, providing information, practical tips, and considerations for safe and effective implementation. Keep in mind that it may take some trial and error to find the right combination of overall strategies. It's important to listen to your body and seek professional advice.
Natural remedies for constipation
Natural remedies are effective in relieving constipation and promoting regular bowel movements. These treatments often focus on gentle, natural approaches to aid digestion and ease bowel movements. It's important to note that while natural remedies can help, they aren't for everyone. Therefore, it is recommended to consult a doctor before trying any new treatment. This section reviews various natural remedies for constipation relief.
Medicinal Herbs
Aloe
Aloe vera is a natural laxative that softens stools and promotes bowel movements. Available in gel or juice form. Drinking aloe vera juice in moderation can help relieve constipation. However, it is important to stick to the recommended dosage and consult your doctor before using aloe vera.
​
Senna
Senna is an herbal stimulant laxative that temporarily relieves constipation. It stimulates the intestinal muscles and helps move stool through the digestive tract. Senna is available in many forms, including tea, capsules, and tablets. It is important to use Senna sparingly and not rely on long-term solutions.
Essential Oil
Certain essential oils have properties that help relieve constipation and improve digestion. It is important to properly dilute essential oils and use them with caution. Here are some examples:
​
Peppermint oil
Peppermint oil has traditionally been used for digestive problems. It relaxes the muscles of the gastrointestinal tract and promotes smooth defecation. Dilute peppermint oil in a carrier oil and apply it topically to the abdomen or use it in aromatherapy for a soothing effect.
​
Ginger oil
Ginger oil has anti-inflammatory and digestive properties. Helps improve digestion, reduce gas and relieve constipation. Mix a few drops of ginger oil with a carrier oil and massage your abdomen in a clockwise direction.
Magnesium Suppliment
Magnesium is a mineral that plays an important role in muscle function, including those of the digestive system. It can relax the intestinal muscles and facilitate defecation. Magnesium supplements such as magnesium citrate and magnesium oxide are available over-the-counter. However, it is important to follow the recommended dosage and consult your doctor before taking magnesium supplements, especially if you have pre-existing health conditions.
Probiotics
Probiotics are bacteria that promote a healthy gut microbiome. These help regulate bowel movements and improve overall digestive health. Probiotic supplements are available in many different types and formulations. Additionally, probiotics can be obtained from fermented foods such as yogurt, kefir, sauerkraut and kimchi. Incorporating probiotics into your daily routine can help relieve constipation and promote a regular life.
​
It is important to remember that natural remedies take time to work and individual responses may vary. We recommend that you consult your doctor before attempting any natural remedy, especially if you have a pre-existing health condition or are taking medication. Additionally, eating a balanced diet, staying hydrated, and making other lifestyle changes are important alongside natural remedies for optimal constipation relief.
Dietary changes for constipation relief
Natural remedies are effective in relieving constipation and promoting regular bowel movements. These treatments often focus on gentle, natural approaches to aid digestion and ease bowel movements. It's important to note that while natural remedies can help, they aren't for everyone. Therefore, it is recommended to consult a doctor before trying any new treatment. This section reviews various natural remedies for constipation relief.
Increase your fibre intake
One of the most effective dietary changes to combat constipation is increasing your fiber intake. Fiber adds bulk to stools, softens stools and promotes regular bowel movements. There are mainly two types of fibers.
Soluble dietary fibre
Soluble fiber absorbs water and forms a gel-like substance in the digestive tract. It softens stools and promotes regular bowel movements. Good sources of soluble fiber such as oats and oat bran, apple, berry, citrus fruit, Legumes (beans, lentils, chickpeas), linseed and chia seeds.
​
Insoluble dietary fibre
Insoluble fiber increases stool volume, promotes bowel movements, and prevents constipation. It passes through the digestive system relatively unharmed. Foods high in insoluble fiber such as whole grains (brown rice, whole grain bread, whole grain cereals), wheat bran, nuts and seeds, leafy greens (spinach, kale), broccoli, carrot and celery.
Fluid intake and water intake
Adequate hydration is important to prevent and relieve constipation. Not drinking enough fluids can dry out the stool and make it difficult to pass. Drink at least 8 glasses (64 ounces) of water. Besides water, you can also add hydrating beverages such as herbal teas and natural fruit juices to your fluid intake.
Probiotics and gut health
Probiotics are beneficial bacteria that promote a healthy gut microbiome that plays an important role in digestive health. These live bacteria help break down food, improve nutrient absorption, and maintain regular bowel movements. You can increase your probiotic intake by consuming yogurt (look for brands with a living and active culture), kefir, fermented vegetables (sauerkraut, kimchi) and kombucha.
Food to include and food to avoid
Certain foods can help relieve constipation, while others can make constipation worse. It's important to be careful when choosing food. Foods to include in your diet for constipation relief are :
​
Prunes and prune juice
Plums are a natural laxative as they are rich in fiber and sorbitol.
​
Papaya
Papaya contains an enzyme called papain that aids digestion and promotes regular bowel movements.
​
Kiwi
Kiwis are rich in fiber and contain an enzyme called actinidin that helps break down protein and aids digestion.
​
Leafy vegetables
Leafy greens like spinach, kale, and Swiss chard are high in fiber and promote healthy digestion.
​
Full grain
Whole grains are rich in fiber, which helps prevent constipation.
​
On the other hand, some foods that can cause constipation should be avoided or restricted.
​
Processed food
Processed foods are often low in fiber and high in unhealthy fats that slow digestion.
​
Refined Grains
Refined grains such as white bread and white rice have had their fiber removed during processing.
​
Dairy products
Some people become constipated because they are lactose intolerant or sensitive to dairy products.
​
Red meat
Red meat is generally low in fiber, so too much of it can slow digestion.
Incorporating these dietary changes into your daily routine can make a big difference in relieving constipation and promoting regular bowel movements. However, it is important to make these changes gradually and consult your doctor, especially if you have pre-existing health conditions or are taking certain medications.
Lifestyle changes to improve digestion
In addition to dietary changes, lifestyle changes can greatly improve digestion and eliminate constipation. Certain lifestyle factors such as exercise, regular toileting habits, managing stress and getting enough sleep can have a positive impact on bowel motility and overall digestive health. This section discusses important lifestyle changes to facilitate digestion and eliminate constipation.
Regular exercise
Regular physical activity not only has positive effects on overall health, but also plays an important role in maintaining regular bowel movements. Exercise stimulates the intestinal muscles, making it easier for stool to move through the digestive tract. Here are some types of exercises that are particularly useful:
​
Aerobic
Activities such as brisk walking, jogging, cycling, and swimming raise your heart rate, increase blood flow, and stimulate bowel movements.
​
Abdominal exercises
Strengthening your abdominal muscles through exercises such as crunches, planks, and yoga increases intestinal muscle tone and improves digestion.
Establish a regular toilet routine
By establishing a regular toilet routine, you can train your body to have regular bowel movements. Set aside a certain amount of time each day to go to the bathroom. If possible, do it after a meal when your digestive system is active. Be sure to listen to your body's natural signals and don't delay bowel movements when you feel the urge to do so.
Stress management and relaxation techniques
Chronic stress and anxiety can interfere with digestion and cause constipation. Stress can activate the “fight or flight” response in the body, slowing digestion and affecting bowel movements. Incorporating stress management techniques and relaxation exercises can have a positive effect on digestion.
Deep breathing exercises
Deep breathing exercises such as diaphragmatic and abdominal breathing activate the parasympathetic nervous system, promote relaxation, and improve digestion.
Meditation and Mindfulness
Practicing meditation and mindfulness techniques can help reduce stress and anxiety, improve digestion and regularize bowel movements. Consider guided meditations, body scans, or mindful eating.
Enough sleep and rest
Adequate sleep and rest are essential for overall health, including digestive health. Lack of sleep can disrupt the body's natural rhythms, such as bowel movements. Aim for 7-8 hours of quality sleep each night and prioritize recovery activities during the day. Establish a consistent sleep schedule and create a calming bedtime routine to promote better sleep.
Maintain good hygiene
Maintaining good hygiene habits can help improve digestive health. Wash your hands thoroughly before eating and after using the toilet to prevent the spread of harmful bacteria that can cause digestive problems. Also, when preparing and storing food, ensure proper cleaning and hygiene practices to avoid contamination.
Incorporating these lifestyle changes into your daily routine can greatly improve digestion, promote regular bowel movements, and eliminate constipation. It is important to note that individual responses may vary and it is advisable to consult a medical professional for individualized advice, especially if you are suffering from a health condition or concern.
Complementary therapies to relieve constipation
Complementary therapies can help relieve constipation by addressing the underlying factors that cause digestive problems. These remedies complement conventional remedies to promote overall wellness and support healthy digestion. It is important to note that complementary therapies should not be used as a substitute for professional advice, but in conjunction with medical advice. This section reviews some complementary therapies commonly used to relieve constipation.
Acupuncture
Acupuncture, an ancient Chinese practice, involves inserting thin needles into specific points on the body. It is believed to restore balance to the energy flow known as chi within the body. Acupuncture can be used to treat digestive disorders, including constipation. By stimulating specific acupuncture points, it regulates bowel movements, reduces gas, and relieves symptoms of constipation. Seeing a qualified and licensed acupuncturist is important for safe and effective treatment.
Ayurveda
Ayurveda, India's traditional holistic system, focuses on balancing the body, mind and spirit and promoting overall well-being. In Ayurveda, constipation is considered an imbalance in the digestive system. Ayurvedic treatments include herbal remedies, dietary changes, lifestyle changes, and certain practices such as Abhyanga (oil his massage) and Panchakarma (detoxification procedures). A consultation with an experienced Ayurvedic doctor can help determine the appropriate treatment plan based on your specific constitution and needs.
Homeopathy
Homeopathy is a natural medical system that uses highly diluted substances to stimulate the body's natural healing response. Homeopathic remedies are selected based on individual symptoms, including those related to constipation. Commonly used homeopathic remedies for constipation include Nux Vomica, Bryonia and Alumina. However, it is important to consult a qualified homeopathic doctor who can prescribe the appropriate treatment based on your specific symptoms and general health condition.
Reflexology
Reflexology is a therapy that applies pressure to specific points on the hands and feet that correspond to different organs and systems of the body. Focusing on the digestive system, our reflexology sessions stimulate bowel movements and help relieve constipation. Applying pressure to these reflex points is thought to restore energy flow and facilitate digestion. For safe and effective treatment, it is recommended to consult a certified reflexologist.
Complementary therapies can help relieve constipation, but it's important to remember that each individual responds differently. In addition, these treatments are not suitable for everyone, especially those with certain medical conditions or taking certain medications. It is important to consult your doctor before starting any complementary therapy to ensure safety and compatibility with your overall treatment plan.
Incorporating complementary therapies alongside dietary changes, lifestyle changes, and natural remedies can provide a holistic approach to constipation relief. However, it is important to work with your healthcare professional and maintain open communication to ensure appropriate care that is tailored to your unique needs.
Other holistic approaches to constipation relief
In addition to dietary changes, lifestyle changes, natural and complementary therapies, there are also holistic approaches to help relieve constipation. These approaches focus on promoting overall health, improving gut health, and supporting proper digestion. Individual reactions may vary, therefore, it is recommended to consult a doctor before trying any new treatment. This section reviews some holistic approaches to relieving constipation.
Mind and body techniques
Yoga
Yoga eliminates constipation by stimulating digestion, improving blood circulation, and reducing stress. Certain yoga poses, such as wind-relieving poses (Pavanamuktasana), forward bends (Uttanasana), and seated twists (Ardha Matsyendra Asana), help massage the abdomen, stimulate the bowels, and promote bowel movements.
Abdominal massage
A gentle abdominal massage relieves constipation by stimulating the digestive system and promoting bowel movements. Massage the abdomen in clockwise circular motions for several minutes. For added benefit, you can use a carrier oil rich in essential oils such as peppermint or ginger.
Hydrotherapy
Hydrotherapy uses water in many forms to promote healing and relaxation. It can be used as a holistic approach to relieve constipation.
Soak in warm water
Taking a warm bath or placing a hot water bottle on your stomach relaxes your muscles, improves blood circulation, and encourages bowel movements. It is important that the water temperature is comfortable, not too hot.
Contrast hydrotherapy
Alternating hot and cold water can stimulate digestion. Place a hot compress or shower on your stomach first for a few minutes, followed by a short run of cold water. Repeat this process several times, always finishing with cold water. This contrast helps improve circulation and encourage bowel movements.
Stress reducing techniques
Stress can interfere with the normal functioning of the digestive system and cause constipation. Incorporating stress reduction techniques into your daily routine can help relieve constipation.
Meditation
Practicing mindfulness meditation and guided relaxation techniques can reduce stress, promote relaxation, and support healthy digestion.
​
Breathing method
Deep breathing exercises such as diaphragmatic breathing and alternating breathing activate the relaxation response, reduce stress, and improve digestion.
Chiropractic care
Chiropractic focuses on spinal coordination and nervous system function. A misaligned spine can interfere with neurotransmission between the brain and the digestive system, leading to digestive problems such as constipation. Chiropractic adjustments are aimed at restoring proper coordination and function of the nervous system and help improve digestion and bowel movements. Seeing a qualified and licensed chiropractor is important for safe and effective treatment.
Stress management and sleep
Chronic stress and lack of sleep can interfere with digestion and cause constipation. Activities such as hobbies, relaxation exercises, and the support of a therapist that use stress management techniques such as: Additionally, prioritizing good sleep and establishing consistent sleep habits can support healthy bowel movements.
These holistic approaches to constipation relief complement other strategies and provide a comprehensive approach to digestive health. However, it is important to remember that individual reactions may vary. Therefore, we recommend that you seek individual advice from your doctor, especially if you have any health problems or concerns.
CONCLUSION
Constipation can have a significant impact on quality of life, but a holistic therapeutic approach can provide a comprehensive and effective solution. By identifying the underlying cause of constipation and promoting overall wellness, you can experience long-term constipation relief and improved digestive health.
Always listen to your body, be patient with the process, and seek professional advice to ensure a safe and effective comprehensive treatment plan. With a dedicated and comprehensive approach, constipation can be treated effectively, allowing you to live a more comfortable and energetic life.