Digestion woes become more common as we age. Foods we once devoured with abandon can now cause bloating, constipation, diarrhea, or heartburn, and certain medical conditions and medications can lead to constipation.
By the time we reach 65 or older, 26 percent of women and 16 percent of men experience constipation regularly, and the best approach to treating chronic constipation, according to the National Institutes of Health, is a multi-pronged, systemic one.
Constipation has numerous causes, including stress; dehydration; hormonal changes; diseases like diabetes or hypothyroidism; anxiety or depression; various medications; and the simple act of aging.
Unfortunately, the regular use of laxatives and stool softeners can cause health problems down the road. If you have chronic constipation and serious underlying causes have been ruled out, here are six natural ways to achieve regularity.
1. Manage your diseases and conditions
A range of diseases and conditions, including gastrointestinal, neurological, psychological, and metabolic disorders, can cause constipation, and managing these conditions can help resolve it. Put together a holistic treatment plan with your health practitioner to address underlying disorders.
2. Weigh the benefits and downsides of constipation-causing medications
Check your medications, including over-the-counter medicines and supplements, to see whether constipation is a side effect. Talk with your doctor about decreasing your dosage, trying another medication, or discontinuing the medication altogether if possible.
3. Exercise
Exercise increases blood flow and helps keep stress levels under control. It also promotes a strong digestive tract and gets things moving.
Exercising in the morning, in particular, can fire up your digestive system for better regularity. Walking, swimming, dancing, yoga, and biking are all excellent exercises for optimal digestive function.
4. Reduce your stress
Chronic stress can alter your hormone and neurotransmitter production, promoting inflammation and digestive dysfunction. If you're always feeling stressed out, it's time to learn ways to reduce your stress levels, including regular exercise, meditation, deep breathing exercises, and adequate sleep.
5. Consume a nutritious diet
Raw fruits and vegetables, beans and legumes, and nuts and seeds all provide the body with fiber, which helps you stay regular. Aim for 22 to 34 grams of dietary fiber each day.
Green leafy veggies contain fiber plus magnesium, which can also improve constipation.
Drink plenty of water throughout the day.
Avoid processed foods, fried foods, and pasteurized dairy products.
Limit alcohol and caffeine consumption.
6. Balance your gut bacteria
The healthy bacteria in your gut play an important role in the function of numerous body systems, including the digestive system. Gut bacteria imbalances can cause a wide range of digestive woes, including constipation.
A daily probiotic like Thrive Naturals Advanced Probiotic Complex replenishes the healthy bacteria in your gut and feeds your microbiome. Our pill contains 50 billion CFUs of 16 unique strains of good probiotic bacteria, plus it includes a prebiotic fiber to stimulate and maintain the growth of healthy bacteria.
When to See Your Doctor
Constipation is uncomfortable, and while it's not typically dangerous, it can sometimes signal a serious medical condition. If you notice blood in your stool, or your constipation occurs with abdominal swelling, skin rashes, fever, aches, or fatigue, visit your health practitioner as soon as possible.
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Sources:
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC43258...
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC59763...
