With shorter days, less sun, and less reasons to get outside, staying healthy in the winter months can be a challenge. I have hand picked my favorite winter wellness...
What is constipation?
Constipation occurs when bowel movements occur less than 3 times a week. Other symptoms may include stools are hard, dry or lumpy, or a feeling that not all of the stool has passed. While the length of time between bowel movements varies person to person, going longer than 3 days without a bowel movement is a sign that something is wrong.
What are healthy bowel movements?
Healthy bowel movements happen at least once a day, and ideally 2-3 times per day. The Bristol Stool Chart can be used to help you understand if your bowel movements are healthy.
What causes constipation?
Most commonly constipation occurs when stool is moving too slowly through the digestive tract or cannot be completely passed, this may cause the stool to become hard and dry. While nearly everyone experiences constipation at some point, some suffer from chronic constipation, to which there are a few possible causes.
1. Lifestyle Factors
A few of the common lifestyle factors that can lead to constipation include:
- Dehydration
- Stress
- Lack of regular exercise
- Not eating a enough fiber rich foods
- Changes in routine
- Eating large amounts of dairy
2. Medications
There are many medications that can lead to chronic constipation, a few include:
- Opioids, like Oxycontin
- Antidepressants, like Zoloft
- Iron Supplements
- Calcium channel blocker medications that are used to treat high blood pressure and heart disease, like Calan SR
- Overuse of over-the-counter laxatives, like MiraLax
- Anticonvulsant medications, like Gabapentin
3. Underlying Medical Issues
Medical and health issues that may lead to chronic constipation include:
- Irritable Bowel Syndrome
- Colon Cancer
- Diabetes
- Parkinson's disease
- Intestinal obstruction
- Underactive thyroid
- Excess of calcium in your blood
If you are struggling with chronic constipation, be sure to contact your doctor to go over options for relief. Do not stop any medications without consulting with your doctor.
Supplements for constipation support
Along with key lifestyle changes, I have hand picked supplements that can help you see relief from constipation.
FiberMend - Thorne
Why I love it
The well-tolerated prebiotic fiber formula in FiberMend stimulates the growth of beneficial bacteria in the GI tract that support a healthy digestive system and balanced GI microbiota. The soluble fiber blend is well tolerated and produces little to no bloating, cramping or gas.
Gastro-Fiber - Standard Process
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Why I love it
Gastro-Fiber supports the digestive system while
encouraging a healthy intestinal environment to help maintain proper intestinal flora.
It also contains fennel, which helps relieve gas, associated abdominal cramps, and occasional indigestion.
Magnesium Citrate - Now Foods
Why I love it
Magnesium Citrate supports energy production and is critical for Enzyme Function. It also aids in nerve impulse transmission and bone mineralization. The citrate form of magnesium helps the bowels retain water which helps with motility and constipation. Too much of it can cause diarrhea, so use it with caution.
Conclusion
With some key lifestyle changes, you can start to better regulate your stools and begin to see other positive side effects from healthier decisions. Combined with lifestyle changes, these supplements can also help you support healthier stools.
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FiberMend - Thorne
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Gastro-Fiber - Standard Process
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Magnesium Citrate - Now Foods
Visit my FullScript Dispensary to view all of these products and more by clicking the button below!
Like with any recommendation- Please make certain it is right for you and follow the instructions on the bottle and read any caution warnings that may apply to you especially if you are pregnant or breastfeeding. These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure or prevent any disease.
