Backed Up? 3 Strategies to Try as a Natural Constipation Remedy

If you’ve found this article, there’s a good chance you’re currently backed up and suffering from constipation. And from that experience, you know that being backed up is no fun and you’ll do just about anything to find a constipation remedy. You’re uncomfortable, bloated, and things aren’t moving smoothly through your digestive tract. The good news from this unfortunate situation is that you’re not alone. There are some strategies you can use to help prevent yourself from getting backed up and help alleviate the symptoms if you’re currently experiencing them.

In this article, we will look at three strategies you can start implementing, along with a bonus at the end that makes the process fast, effective, and simplified. Let’s dive into what you can do to create a natural constipation remedy!

Note: If you suffer from chronic constipation or you haven’t made a bowel movement in days (and nothing seems to help), seek out the help and recommendation of a doctor to find out what your next steps should be.

What is Constipation?

Constipation is a common digestive problem characterized by infrequent bowel movements and difficulty passing stools. It occurs when the stool in the colon (large intestine) becomes dry and hard, making it challenging to expel from the body. Some common symptoms of constipation include:

Infrequent bowel movements: People with constipation may have fewer than three bowel movements per week.
Straining: Individuals often need to exert excessive effort or strain when trying to pass stools.
Hard stools: The stools are typically dry, lumpy, and difficult to pass.
Feeling of incomplete evacuation: Even after a bowel movement, individuals with constipation may feel like there is still stool left in their rectum.
Abdominal discomfort: Constipation can cause abdominal pain, cramps, and bloating.

Treatment and prevention of constipation often involve dietary changes, increasing fiber intake, staying hydrated, regular exercise, and, in some cases, using over-the-counter laxatives or prescription medications as recommended by a healthcare provider. If constipation is chronic or severe, it’s essential to consult a healthcare professional for a proper evaluation and management plan.

What Causes Constipation?

Constipation can be caused by various factors, and it often results from a combination of these factors. Some common causes of constipation include:

Dietary Factors:
- Low Fiber Intake: A diet low in fiber, which is found in fruits, vegetables, whole grains, and legumes, can contribute to constipation. Fiber adds bulk to the stool, making it easier to pass.
- Inadequate Fluid Intake: Dehydration can lead to dry, hard stools, making them more difficult to pass.
- Highly Processed Foods: Consuming a diet that is high in processed foods, which are often low in fiber, can contribute to constipation.
Lack of Physical Activity: A sedentary lifestyle can slow down the digestive system and lead to constipation. Regular physical activity helps stimulate bowel movements.
Ignoring the Urge: Ignoring the natural urge to have a bowel movement can lead to constipation over time. Some people suppress the urge due to busy schedules or a reluctance to use public restrooms.
Medications: Certain medications can cause constipation as a side effect. These may include some pain relievers (e.g., opioids), antacids containing calcium or aluminum, certain antipsychotic medications, and certain antidepressants.
Medical Conditions: Some underlying medical conditions can contribute to constipation. These may include:
- Irritable Bowel Syndrome (IBS): A common gastrointestinal disorder that can cause both diarrhea and constipation.
- Hypothyroidism: An underactive thyroid gland can slow down various bodily functions, including digestion.
- Neurological Disorders: Conditions such as multiple sclerosis or Parkinson’s disease can affect the nerves that control bowel movements.
- Structural Issues: Conditions like colorectal cancer or bowel obstructions can physically block the passage of stool.
Changes in Routine: Traveling, changes in daily routine, or disruptions in regular meal and sleep patterns can sometimes lead to constipation.
Pregnancy: Hormonal changes during pregnancy can slow down the digestive system, leading to constipation in some women.
Aging: As people age, their digestive system may become less efficient, and the muscles involved in bowel movements may weaken, making constipation more common in older adults.
Psychological Factors: Stress, anxiety, and depression can affect bowel habits and contribute to constipation.

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What are Some Common Signs You’re Constipated?

Common signs and symptoms of constipation include:

Infrequent Bowel Movements: One of the primary signs of constipation is having fewer than three bowel movements per week. However, the normal frequency of bowel movements can vary from person to person.
Difficulty Passing Stools: Constipated individuals often experience difficulty and discomfort when trying to pass stools. They may need to strain excessively to have a bowel movement.
Hard, Dry Stools: Stools in constipation are typically hard, dry, and lumpy in texture, making them challenging to pass.
Feeling of Incomplete Evacuation: After a bowel movement, people with constipation may still feel like there is stool left in their rectum, leading to a sensation of incomplete evacuation.
Abdominal Discomfort: Constipation can cause abdominal pain or discomfort, often in the lower abdomen. This discomfort may be crampy or bloating in nature.
Abdominal Distension: Some individuals may notice that their abdomen feels swollen or distended due to trapped gas and stool.
Straining and Pain: Straining during bowel movements is common with constipation and can lead to pain in the rectal area or anus.
Changes in Bowel Habits: Constipation can result in changes in your usual bowel habits, including a departure from your regular schedule or the need to make repeated unsuccessful attempts to have a bowel movement.
Blood in Stool: Although less common, straining during constipation can sometimes lead to small tears in the anus, resulting in the presence of blood on the toilet paper or in the stool.

It’s important to note that occasional constipation can happen to anyone, and it’s usually not a cause for concern. However, chronic or severe constipation may require medical attention, especially if it is accompanied by other symptoms such as unexplained weight loss, blood in the stool, or a sudden change in bowel habits. If you experience persistent or severe constipation, it’s advisable to consult a healthcare professional for a proper evaluation and guidance on management and a natural constipation remedy.

3 Strategies for the Ultimate Constipation Remedy

Below are three easy strategies you can implement as a natural constipation remedy:

1. Drink More Water

Those suffering from constipation and being backed up will generally notice that their stool is hard and makes its way through your system extremely slowly. One such reason for being backed up deals with your water intake – more specifically, your lack thereof. Hard stool can get stuck to the walls of the intestines and colon, slowing down its transit time.

If you are backed up, you probably aren’t drinking enough water throughout the day and may be dehydrated. Try drinking more water as a constipation remedy. In order for your colon to effectively do its job, it needs adequate amounts of water. When water isn’t present, that’s where issues may arise. In addition to increasing your water intake, you should also look at your fiber intake and focus on consuming more, as water and fiber work hand-in-hand to improve the digestion process.

Those who suffer from constipation and being backed up without relief can bring upon some other health issues such as hemorrhoids, anal fissures, diverticulitis, and if this is a constant and chronic issue, it may even lead to colorectal cancers.

Water can aid in alleviating being backed up as well as helping to fix your dehydration issues. It is recommended that you drink water throughout the day. The easiest way to do this is to carry a water bottle around with you and sip on it regularly. When you run out of water, grab another bottle or refill the one you just finished.

While just a rough estimate, try to drink 0.55 multiplied by your body weight which will give you your daily amount of water (in fluid ounces) you should strive to drink at a minimum. If you exercise intensely and sweat profusely, consume even more water to replenish what was lost from sweat. But overall, drinking more water is a fantastic and natural constipation remedy.

2. Consume More Magnesium

If you’re backed up, look at your magnesium intake. You may be asking yourself how you’re supposed to go about consuming more magnesium in your diet. The first thing to look at is your multivitamin (you’re taking one already, right?). Make sure your multivitamin is providing you with a fair amount of magnesium daily.

Related Article: Magnesium and Insulin 101

From there, look at some common foods that you can add more of to boost your overall magnesium intake. For instance, you can add almonds, pumpkin seeds, peanuts, spinach, cashews, avocados, oatmeal, bananas, and yogurt, to name a few, which can be a great natural constipation remedy.

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An easier way to ensure you increase your levels of magnesium would be to utilize an over-the-counter supplement that contains magnesium citrate in it.

What can consuming more magnesium or using a supplement containing magnesium citrate do for you when you’re backed up? The role of magnesium is to help pull water into the intestines and works similarly to that of a natural laxative. Due to the water being pushed into the intestines, it can help soften your stool and stimulate bowel motility and making it easier to pass.

3. Utilize Senna Extract

Don’t feel bad if you’re looking at the recommendation of using senna extract and have no idea what that is – most people don’t. Senna extract is an herb that possesses natural laxative properties and has been used for thousands of years as a natural constipation remedy. Those who are backed up can benefit from this over-the-counter supplement (assuming the individual is not suffering from chronic constipation).

The role of senna extract is to create a laxative effect by actually irritating the lining of the bowel through chemicals called sennosides. You can expect to experience a bowel movement within 6-12 hours upon consuming senna extract orally and is a powerful constipation remedy. If you want faster results (as quickly as 10 minutes), there are forms of senna extract that can be taken rectally if you prefer that method.

Senna extract should only be used as a short-term strategy and is not recommended to use longer than seven days unless your doctor approves and monitors your situation.

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