Can Stress Cause Constipation?
The
human digestive system is extremely susceptible to stress, and one of
the most common ways stress affects your bowels is by causing one of the
most painful, uncomfortable and dangerous digestive issues -
constipation. Here is why that happens and how you can treat
constipation brought about by stress.
The Link Between Stress and Constipation
Constipation
is when a person is experiencing infrequent bowel movements or
difficulty passing stools. The condition is characterized by the
following symptoms:
- Passing less than 3 stools a week.
- Hard, dry or lumpy stools.
- Straining during bowel movements.
- Incomplete bowel movements.
- Painful bowel movements.
Chronic
constipation is diagnosed when a person experiences two or more of the
symptoms for a period of two consecutive months. A variety of health
conditions can cause chronic constipation
and the diagnosis requires professional medical help. However,
irrespective of how often you experience constipation or how severe your
condition is, there are certain factors that can increase your risk of
constipation, the most well known of which are dehydration, a lack of
physical activity and not having enough fiber in your diet.
There
are also factors you can’t control, such as age or gender, with women
and older adults being at a higher risk of suffering from constipation.
The last, but unfortunately not the least thing that triggers
constipation is stress. Stressful situations make the
different glands in our body release certain hormones, which can then
wreak havoc on different systems, your gut included. The first of those
hormones is epinephrine, which is produced by the adrenal glands.
Epinephrine makes
the body redirect the blood flow from the gut in favor of increasing
the blood supply to the heart, lungs, and brain. This is part of the
so-called fight or flight response to stress. This results in worse
blood supply to the gut and possibly the slowing down of intestinal
movement, which can result in constipation.
The second hormone that can cause constipation is the corticotrophin-releasing factor
(CRF), which is secreted in the part of our brain called the
hypothalamus. Through blood, this hormone travels directly to the
intestines, making them slow down and increases the risk of
constipation.
Apart
from that, stress can affect your gut lining, making your abdomen feel
heavy or full. Finally, stressful situations are suggested to reduce the
number of healthy gut bacteria, possibly because we tend to eat
unhealthy when we’re stressed out, which may further slow down digestion
and result in constipation as well.
How to Get Rid of Stress-Related Constipation
As you can see, stress can cause
constipation in several ways, which means that using laxatives and
other remedies for constipation will only give you temporary relief. To
get rid of the problem for good, you have to both maximize your
digestive health and address the underlying cause - stress. There are
several things you can do to improve your symptoms, here are the main
ones:
1. Physical Activity
The one thing that can simultaneously reduce your stress levels and prevent constipation is exercise. Physical activity has been found time and time to help fight depression and anxiety, as well as improve digestive flow. You can choose any type of physical activity you enjoy, be it running, walking, swimming, or going to the gym. The easiest thing you can do right away, however, is just follow a quick and easy yoga tutorial that targets digestion and stress relief.
2. Diet and Hydration
1. Physical Activity
The one thing that can simultaneously reduce your stress levels and prevent constipation is exercise. Physical activity has been found time and time to help fight depression and anxiety, as well as improve digestive flow. You can choose any type of physical activity you enjoy, be it running, walking, swimming, or going to the gym. The easiest thing you can do right away, however, is just follow a quick and easy yoga tutorial that targets digestion and stress relief.
2. Diet and Hydration
Dehydration alone can cause constipation, this is exactly why people often get bloated and constipated while traveling,
so try to fulfill the daily minimum of 6 glasses of liquids a day to
prevent constipation. Apart from that, make sure your diet contains
plenty of fiber-rich foods,
such as fruit, nuts, and legumes, as the lack of fiber is a major risk
factor of constipation as well. Finally, make sure your diet is full of
probiotic-rich fermented foods, such as yogurt and pickled vegetables.
3. Avoid Foods That Cause Constipation
Certain
foods are known to consistently cause constipation and stress. These
foods include alcohol, foods high in sugar and fatty foods. Try avoiding
or minimizing the amount of these foods in your diet.
Smoking
is also often associated with a higher risk of constipation, so that's
another reason to ditch the harmful habit. Lastly, pay close attention
to how coffee affects your body: for some people, it helps them go to
the bathroom, but it can cause constipation and increase stress and
anxiety in others.
Many
people who are suffering from constipation are actually finding
themselves in a vicious circle: they get constipated, they can't go to
the bathroom, which makes them stressed and worsens the problem even
more. To avoid this issue, try to relax, don't push yourself and give
yourself time to go to the bathroom, even if it means taking several
trips to the bathroom daily.
5. Engage in Relaxing Activities
If
stress is causing your constipation, you have to put in the time to
de-stress and do something you find pleasant and relaxing. This can be
any activity, such as listening to music, cleaning your home, mindful breathing, or meditation.