I’d like to talk today about something that most of us experience at one time or another.
Constipation!
But before I get into the nitty-gritty of Nature failing to call for you, I have a funny story to share:
A very dear friend of mine knows a gal who doesn’t bother with laxatives, enemas or prune juice when she gets constipated. Instead, she goes to McDonald’s and gets a Big Mac and fries.
She swears it works every time.
I’ll let you ponder that for a moment while we look at constipation a little closer.
Constipation is extremely common. In fact, about 16 out of every 100 adults experience symptoms of constipation, and the number climbs even higher as we age.
Millions more deal with occasional constipation, making it one of the most common digestive complaints around.
And when Nature stops calling, most people understandably want one thing:
Relief!
For many people, that means reaching for a laxative.
The bigger picture with laxatives
At first glance, laxatives seem innocent enough—you take one, Nature usually calls and you get some relief.
And to be clear, laxatives do have their place. Different types work in different ways, and when used appropriately (e.g., occasionally or when medically necessary), they can provide much-needed relief from constipation.
The concern comes when taking a laxative becomes your regular answer to constipation without ever addressing why your bowels aren't moving normally in the first place.
Some laxatives—particularly stimulant laxatives—work by encouraging contractions in the intestinal tract. Others draw water into the bowel, add bulk to the stool or soften it to make it easier to pass.
Because they work differently, they don't all carry the same risks. But frequent or inappropriate laxative use can cause problems such as diarrhea, cramping, dehydration and electrolyte imbalances. And depending on the type of laxative and how it's being used, long-term reliance deserves a closer look.
There's also a bigger digestive picture to consider.
Your intestinal tract is an incredibly complex environment involving intestinal muscles, nerves, digestive secretions and trillions of microorganisms that make up your gut microbiome. Your bowel habits and your intestinal environment influence one another, and researchers are continuing to explore the relationship between constipation, intestinal transit and changes in the gut microbiome.
So if you regularly need something to make your bowels move, I don't think the best question is simply:
"Which laxative should I take?"
A much better question is:
"Why aren't my bowels moving normally?"
Maybe you aren't drinking enough water. Maybe your diet is lacking fiber. Maybe you're sitting too much. Maybe a medication is slowing things down. Maybe your thyroid needs attention. Or maybe your digestion and gut environment simply aren't functioning as well as they should.
A laxative may help you have today's bowel movement.
But it won't necessarily correct what's causing you to need that help in the first place.
And that's the part I don't want you to overlook.
There are also people who find themselves using laxatives more and more frequently over time. While this doesn't mean everyone who uses a laxative will become "dependent" on one, repeatedly needing laxatives to have a bowel movement is something worth discussing with your doctor rather than simply accepting as your new normal.
The goal shouldn't just be to force Nature to call.
Let's figure out why she stopped calling in the first place!
Get “behind” your constipation (no pun intended)!
If you want to become more regular, it helps to look at what may be contributing to your constipation and then DO SOMETHING about it!
Here are 5 common factors to consider…and some simple ways to start getting more regular calls from Nature.
1—Medications
Constipation is a side effect of many common medications, including certain pain medicines, antidepressants and other prescription and over-the-counter drugs.
If you suspect a medication you're taking may be contributing to constipation, talk with your doctor. Don’t stop taking a medication on your own, but ask whether there are alternatives, dosage adjustments or other measures that may help.
At the same time, supporting your overall health through good nutrition can be extremely beneficial.
For example, omega-3 essential fatty acids help support a healthy inflammatory response and cardiovascular health, and they’re an important part of a nutritious diet.
Our VitalMega-3 fish oil formula provides a concentrated source of beneficial omega-3 essential fatty acids to help support your overall health.
2—Dehydration
When you're dehydrated, your body has less fluid available to help keep your stools soft and easier to pass.
And unfortunately, many people don't come close to drinking enough water throughout the day.
One easy clue is the color of your urine. While urine naturally varies in color—and certain foods, supplements and medications can affect it—consistently dark yellow urine can be one sign that you may need more fluids.
So drink water freely throughout the day.
And if plain water bores you to tears, add a wedge of fresh lemon or lime for a little flavor.
Your colon will thank you!
3—Lack of movement
Our modern lifestyles work against us here.
Many of us spend hours every day sitting at desks, in cars or on the couch, and regular physical activity can help keep your digestive system moving too.
In fact, getting regular physical activity is one of the lifestyle measures commonly recommended to help prevent and relieve constipation.
You don't need to become a marathon runner, either.
Walking, swimming, biking or another activity you enjoy can help get your body—and potentially your bowels—moving.
And you might lose a little weight or gain some energy while you’re at it.
Nice bonus!
4—Hypothyroidism (low-functioning thyroid)
One possible symptom of hypothyroidism is constipation.
Other symptoms can include fatigue, feeling unusually cold, dry skin, thinning hair and unexplained weight gain.
Of course, constipation alone does NOT mean you have a thyroid problem. There are many possible causes.
But if persistent constipation is accompanied by other symptoms of hypothyroidism, it’s worth discussing a more complete thyroid evaluation with your doctor rather than looking only at TSH.
TSH is commonly used as the initial thyroid screening test, but depending on your symptoms, history and results, additional testing such as free T4 and thyroid antibodies may help provide a more complete picture of thyroid function.
And if you are diagnosed with hypothyroidism, treatment isn't necessarily one-size-fits-all. Levothyroxine is a standard treatment for a lot of people, but prescription desiccated thyroid medications (such as Armour Thyroid) are another option doctors use successfully.
Talk with your doctor about your symptoms, test results and the treatment approach that makes the most sense for you.
5—Poor digestion and diet
What and how you eat can have a tremendous impact on digestion—and poor digestion can certainly contribute to sluggish, uncomfortable bowel habits.
Here are two important areas I recommend focusing on:
Start with your diet
First and foremost, it's essential to get plenty of fiber through fresh vegetables, fruits, legumes and other fiber-rich whole foods.
Fiber helps add bulk to stool and supports healthy movement through the intestinal tract.
Just remember: If your current diet is low in fiber, increase it gradually. Going from almost no fiber to mountains of it overnight can leave you feeling like a balloon!
And make sure you're drinking enough water along with it.
The other part of sound digestion is structuring your meals so they're naturally easier to digest.
This is one of the principles behind Great Taste No Pain.
I recommend keeping meals simple by pairing vegetables with either proteins OR starches rather than combining large amounts of concentrated proteins and starches in the same meal.
Proteins and starches place different demands on the digestive process. By simplifying your meals rather than asking your digestive system to handle many concentrated foods at once, you can make digestion easier and more efficient.
That means instead of piling meat, potatoes, bread and other heavy foods together in one meal, think simpler:
Vegetables + protein.
Or vegetables + starch.
For many people, this simple change can make an enormous difference in how they feel after eating—less heaviness, bloating and digestive discomfort, with better overall digestive function.
And when your digestive system is doing its job efficiently, you're also creating better conditions for healthy, regular elimination.
Support a healthy gut microbiome
Your intestinal tract is home to trillions of microorganisms that make up your gut microbiome, and these organisms play an important role in digestion and overall gut health.
Constipation and the gut microbiome also appear to influence one another. Changes in intestinal transit can affect the microbial environment, while the microbiome itself may play a role in digestive function.
So supporting a diverse, healthy population of beneficial bacteria makes good sense.
Eating a varied, fiber-rich diet is one important way to nourish your gut bacteria.
A quality probiotic can provide additional support.
Our Super Shield multi-strain probiotic formula contains 15 strains of beneficial bacteria to help support healthy intestinal flora, digestion and immune function.
And over the years, we've heard from many Super Shield customers who were delighted to find themselves becoming more “regular.”
As a matter of fact, one satisfied customer gave it a nickname that has stuck with me over the years:
“Pooper Shield!”
Hey, when something works for you, you call it what you want!
The bottom line?
Occasional constipation happens. But if you're repeatedly struggling to have a bowel movement, don't settle for endlessly treating the symptom.
Take a look at your water intake.
Look at your fiber.
Get moving.
Consider whether a medication may be contributing.
Pay attention to your digestion and support your gut microbiome.
Your digestive system is designed to move.
Give it what it needs, and hopefully Nature will start calling again soon!
To your health,
Sherry Brescia
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