Hi all! Welcome to the second email of this new series about the little things you can do for common issues at home. Know that some of the links I will share in these emails are affiliate links, and if you choose to purchase any products through them, at no additional cost to you, I'll receive a commission. Thank you for supporting my business this way!
Today we're talking about constipation. There definitely will be some overlap from the hemorrhoids newsletter, because constipation can be a cause of hemorrhoids, but there's other remedies that you definitely don't want to miss! Plus a little more information on some other conditions that can arise from chronic constipation.
You've probably realized by now that nothing is really TMI in my world, and too many people suffer in silence. So let's talk about it.
First, what is constipation?
If you're having a difficult time having a bowel movement, that's constipation. If you're also going fewer than three times a week, that's constipation...although, there are quite a few pelvic professionals who say if you're going less frequently than daily, you're constipated. Typically constipation is also accompanied by Type 1 and/or 2 on the Bristol Stool Chart. Do you look at your poop after you go? You should. 💩👀
Why does it happen?
There are quite a few factors that impact constipation, but a few common ones are dehydration, lack of movement, lack of fiber, slow digestion, eating foods you're sensitive to, pregnancy, medication side effects, and sometimes a hypertonic (too much tension) pelvic floor.
It's often a chicken or the egg situation with the tight pelvic floor, because when someone is constipated, oftentimes they strain while pooping and the pelvic floor is not relaxed, or, they have too tight of a pelvic floor to begin with, and the constipation comes from not being able to get all the poop out because your controllable sphincter isn't communicating with your non-controllable one. (Think, you're trying to force a log through a pinhole. You're welcome for the great visuals.)
What can we do about it from home??
Of course always please chat with your provider if you are concerned, and know that this list is not medical advice. :)
- Prop those feet: since we know that straining while pooping is a common thing with constipation, try to avoid this by elevating your feet! Get yourself a squatty potty or just prop those feet up while you're on the toilet so that your knees are higher than your hips. You'll definitely want to have flat feet, and not be up on your tip toes, because pushing into the toes can tighten up the pelvic floor. The more you know! I travel with my foldable squatty potty every single time I go somewhere. This helps the internal muscles of your pelvic floor relax and also "straighten" the shoot, so that evacuating stool doesn't have to be so laborious. If you've had chronic constipation for a good portion of your life, you probably are well aware of the benefits of the squatty potty, and are at higher risk of developing hemorrhoids, pelvic organ prolapse, and maybe some other pelvic floor dysfunction.
- Improve your diet: addressing constipation from a nutrition perspective is a great way to go about getting things moving. Making sure you're well hydrated (salt helps water go into the cells, so include electrolytes!! My favorite is LMNT - you can get a free sample pack with your purchase through that link), eating enough fiber like chia seeds, kiwis, and veggies, and getting enough healthy fats like butter, coconut oil, tallow, ghee, and avocado oil to help things glide right along can help tremendously! People often swear by popcorn - just try to get non GMO and put real butter on it!, prunes, and adding sources of magnesium into their diet.
- Move your body: Regular walking, exercises, deep diaphragmatic breathing, and other natural movement helps physically massage your guts - getting them into gear and helping avoiding constipation and straining from a mechanical perspective.
- Don't ignore nature's call: Respond the first time you have the urge to go. This is sometimes easier said than done if you're at work, or in the middle of a task, but try not to make a habit of ignoring your body's signal that it's time to go to the bathroom. Not only will this send conflicting signals to your brain about what it means to have a full rectum (this can be retrained later with a balloon and biofeedback...it's a whole thing. Just avoid it by pooping when you have to go), but it also might lead to more difficulty evacuating that stool when the time comes, because the longer it sits in your intestines, the more moisture is pulled from it into the walls of your intestines, leaving you with dry, hard, and that Type 1 stool. Nobody wants that.
- Massage your belly: Physically putting your hands on your belly to help stimulation digestion and motility is a great option that's easy and relaxing to do! Follow the instructions for the I Love You constipation massage in this link.
Some things to be aware of with chronic constipation & straining:
Fecal Smearing..aka: "wiping a marker"
- Say what? Yes, we're going there. If you've ever felt like you're going to drive yourself mad, using a whole roll of toilet paper and not getting everything clean, then read on. This is technically a type of fecal incontinence, where the external sphincter doesn't fully close and even though you feel like you wiped well after pooping, somehow there's more later. It could show up on your clothes, or just whenever you go to the bathroom next. Oftentimes, the cause is a combo of things, but most commonly - an unbalanced pelvic floor and a non-optimal stool consistency. The remedy is both address the pelvic floor tension, and change up what you're eating. (hint, you might want to start with a test elimination of gluten or dairy, as that can be a factor for a lot of people).
And if you're feeling raw from too much wiping or straining, try the Anything Butt hemp butter (that link saves you 10%) that's designed for hemorrhoids, but can do wonders for not only just soothing your skin, but also help relieve inflammation! (I'll keep saying this, but it works on irritated vulvar tissue as well as eczema, wind chapped faces, and more! And it smells really pleasant! It's a great thing to have in your natural remedies drawer.)
Pelvic Organ Prolapse
- This is just the descent of the pelvic organs, moving toward the openings in your pelvic floor. This is a REALLY common thing that happens frequently post pregnancy & birth, and is often also due to non-optimal pressure management strategies, which means that instead of supporting your pelvic floor when you cough or sneeze or jump, your "core brace" tends to force more pressure downward.
Chronic constipation typically involves a great deal of forcing, straining, and getting frustrated.
Things that can make prolapse symptoms worse also commonly coincide with constipation like sitting on the toilet longer than 10 minutes and straining to poop, holding your breath. Ideally we want to limit the amount of downward force on our pelvic floor, and treat it with the respect and love it deserves - our pelvises do so much for us!! So if you're finding yourself straining more days than you're not, it's time to look at some strategies to manage the constipation and rebalance your deep core and pelvic floor muscles.
Seeing a pelvic PT is always a great option, and they can help you with constipation as well as retraining your deep core! I know this email series is about things you can do from home, but you know I always recommend pelvic PT, so just a reminder to not forget about that option.
Lastly, I'd like to offer a perspective shift. I understand chronic lifetime constipation - I've lived it. I understand the frustration with not understanding why your body is seemingly working against you and your efforts. For me, it was endometriosis surgery that helped because my colon was physically adhered to my pelvic sidewall with endometriosis lesions. Sometimes it's more complex and if you're trying everything and feel like It doesn't get better, please seek out help.
It does help to take some moments to ground yourself, taking deep breaths, and doing your best to let go of the clenching pelvic floor muscles that often happen when we're upset about something. Take the time you need in the bathroom, and if you're not successful in 10 minutes, get up and go for a little walk, or try one of these remedies and then try again later. 💗
Hopefully one or multiple of those options resonated with you! Pooping well and improving constipation is worth it for your longterm health and honestly, your happiness.
Wishing you happy and healthy guts and smooth pooping.
Warmly,
Natalie
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