Indians truly love their food- whether spicy, tangy, or sweet, taste always wins. But with all that, it often leads to one of the most common digestive issues: constipation. In fact, according to a 2018 Gut Health Survey, nearly 22% of Indian adults suffer from constipation, with 13% experiencing severe cases and 6% dealing with it alongside other conditions. As txhe popular Bollywood movie, Piku famously quoted, "Insaan ka emotion uska motion ke saath juda hua hai (A person’s emotion is connected to his motion)!" This connection between mood and digestion is real, and functional nutrition may be the key to breaking free from this “blocked” routine. 

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In this blog, we’ll dive deep into constipation, and its common causes, and explore how functional nutrition can offer a holistic solution to relieve and manage this discomfort naturally.

What is Constipation?

Constipation is a condition that affects many people and is described by uncomfortable or infrequent bowel movements. It's typically defined as having fewer than three bowel movements per week or experiencing difficulty when passing stool. The stools may be small, hard, and dry, making the process painful and unsatisfying. 

Important: While some people have bowel movements several times a day, others might only go once or twice a week. What matters is whether you are within your normal pattern.

Key Features of Constipation

• Infrequent Bowel Movements: Fewer than three times a week is often considered as constipation.
• Hard, Dry Stools: Stools that are difficult to pass can lead to discomfort and pain.
• Incomplete Emptying: A persistent feeling that your bowels haven’t fully emptied can be frustrating and alarming.

What Causes Constipation?

1. Diet and Lifestyle Factors

• Low fiber intake: Skipping fiber-rich foods like whole fruits, vegetables, and whole grains can slow digestion. When the digestive process slows down, food and waste can remain in the intestines longer than usual, leading to harder stools and difficulty passing them. 
• Dehydration: Not drinking enough water leads to hard, dry stools, making bowel movements difficult.
• Lack of exercise: Movement stimulates digestion, and a sedentary lifestyle can slow the bowel.
• Routine changes: Shifts in your daily routine, like travel, meal changes, or irregular sleep changes your normal routine, resulting in constipation.
• Dairy overload: High consumption of milk or cheese can make stools harder to pass.
• Stress: Emotional stress can impact gut health, often slowing digestion.
• Ignoring the urge: Ignoring the natural desire to go can cause stools to harden, leading to difficulty later.

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2. Medications

• Painkillers: Narcotics, such as oxycodone, codeine, and hydromorphone, are known to cause constipation.
• Antidepressants and antipsychotics: Certain mental health medications, including SSRIs and tricyclic antidepressants, can lead to bowel movement issues.
• Blood pressure and allergy meds: Antihistamines, calcium channel blockers, and beta-blockers can also affect your digestive system.
• Iron supplements: These can cause constipation, especially when taken in high doses.

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3. Medical Conditions

• Hormonal imbalances: Issues like hypothyroidism or diabetes can slow down digestion.
• Digestive disorders: Conditions like IBS, diverticulitis, or colorectal cancer can disrupt normal bowel movements.
• Neurological issues: Neurologic conditions, including spinal cord injuries and Parkinson’s disease, can interfere with the digestive process.
• Pelvic floor dysfunction: This can result from poor coordination in the pelvic floor muscles.
• Pregnancy: Hormonal shifts and physical changes during pregnancy can make constipation a frequent issue.

Constipation Symptoms

1. Painful and Difficult Bowel Movements- If passing stools has become a painful struggle, it could be a sign that your digestive system isn’t functioning optimally. Difficulty in bowel movements can cause strain, affecting your daily comfort and energy levels.

2. Infrequent Bowel Movements- Having fewer than three bowel movements a week is a classic symptom of constipation. This reduced frequency can lead to further discomfort and a feeling of “backed up” digestion.

3. Constant Bloating and Discomfort- Feeling bloated or having an uncomfortable sensation in your abdomen can indicate that waste isn’t moving through your system as it should. Bloating can add to the sluggish feeling that many experience with constipation.

4. Low-Energy Feeling- Constipation doesn’t just affect your stomach; it affects your overall energy levels. Feeling sluggish or tired is often linked to digestive problems, as your body struggles to process waste efficiently.

5. Hard, Lumpy Stools- Passing hard, dry stools is another tell-tale sign. These are difficult to pass and may worsen if not addressed, leading to even more discomfort.

6. Incomplete Emptying- If you feel like your bowels haven’t fully emptied, even after going to the restroom, it’s a common symptom of constipation. This feeling can create anxiety around using the bathroom.

7. A Feeling of Rectal Blockage- A sense that the rectum is blocked or that stool cannot pass easily can signal more severe constipation, requiring attention.

8. Need to Use a Finger for Help- Some may find that they need to use a finger to help pass stool, which can be concerning and is a significant sign that constipation has become severe.

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Constipation Risk Factors

1. Age-Related Digestive Changes- Our digestive system naturally slows down as we age. People over 65 years old often have decreased metabolism and weaker muscle contractions along their digestive tract, making it harder for food to move smoothly. This slowdown can lead to more frequent constipation.

2. Low-Fiber Diet- Fiber is crucial for healthy digestion. If your diet lacks high-fiber foods, you’re missing out on a natural digestive aid. Fiber helps keep food moving through the digestive system, so without it, constipation is far more likely.

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Can Constipation Lead to Serious Health Problems?

• Hemorrhoids: Straining to pass hard stool can cause veins in the rectum to swell and become painful, leading to hemorrhoids.
• Anal Fissures: When stool is too hard, it may create small tears in the anus, causing pain and discomfort with every bowel movement.
• Diverticulitis: Trapped stool can lead to infected pouches in the colon wall (diverticula), causing inflammation and sometimes infection.
• Fecal Impaction: Severe constipation can lead to a dangerous build-up of stool, making it nearly impossible to pass naturally.
• Pelvic Floor Damage: Constant straining weakens the pelvic muscles, leading to issues like urinary incontinence, where urine leaks unexpectedly.

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How Functional Nutrition Can Help Relieve Constipation and Restore Your Health

Constipation isn’t just uncomfortable; it can lead to a range of complications as mentioned above. While these symptoms might sound alarming, there’s a natural, effective approach to address constipation at its core: Functional Nutrition.

At iThrive, we believe that Functional Nutrition is the key to addressing constipation because it targets the root causes rather than just the symptoms. Functional Nutrition looks at your entire lifestyle and body systems to understand the imbalances causing your digestive issues. Here’s how it works: 

1. Start With Free Consultation

Your journey begins with booking a free consultation to understand your specific health needs. This step allows us to assess your lifestyle, diet, and any health imbalances that may help with constipation, providing you with a roadmap toward lasting relief.

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2. Deep Root Cause Analysis

Our diagnostic protocols, based on, not only test for key additional parameters but also differ significantly in their evaluation ranges. Functional Nutrition evaluation protocols are more rigorous and help find hidden root causes and health imbalances that conventional check-ups miss. Includes a complete 60-minute video call with our expert Functional Nutritionist who explains the reports to you and discusses all your health concerns.

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3. Personalized Dietary Plans

Each person’s body responds differently to foods, so a one-size-fits-all approach to diet rarely works. Functional Nutrition uses tailored dietary recommendations to include more fiber-rich foods, adequate hydration, and natural sources of digestive enzymes to support smoother bowel movements.

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4. Gut Health Optimization

Poor gut health is often a hidden factor behind chronic constipation. Functional Nutrition focuses on nurturing your gut microbiome with probiotics, prebiotics, and nutrient-dense foods that naturally support regularity and relieve constipation.

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5. Addressing Nutritional Deficiencies

Magnesium, Probiotics with Prebiotics, and certain B vitamins are critical in keeping digestion regular, but deficiencies are common. A functional nutrition approach helps identify these deficiencies and provides the right supplements or food sources to help you feel relief.

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6. Lifestyle Adjustments

Functional Nutrition also emphasizes stress management, physical activity, and quality sleep, all impacting digestive health. Through lifestyle changes, you can support the health of your gut and reduce the strain on your digestive system.

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Conclusion

If you’re struggling with constipation, our iThrive team of expert Functional Nutritionists can help guide you toward lasting relief. Book a free consultation to explore a personalized, natural plan that will help you get to the root cause of your discomfort. Rediscover the power of nutrition and live with ease - your digestive health deserves it! Visit us at iThrive to start your journey to better health.

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