Stress does not just cause constipation—it can also trigger irritable bowel syndrome (IBS), marked by alternating bouts of constipation and diarrhea. This happens because stress disrupts hormonal balance, interfering with digestion, while anxiety impacts blood flow and oxygen regulation in the body, further affecting stomach health. Together, these factors create a perfect storm for digestive troubles, making stress management crucial for maintaining gut health and overall well-being.
Stress-Reduction Techniques for Constipation Relief
Dr. Jaya Sukul, HOD and Consultant, Clinical Psychology, Marengo Asia Hospitals, Faridabad, suggests the following methods to combat stress-associated constipation:
- Therapy: Cognitive behavioural therapy (CBT) helps identify and replace negative thought patterns with positive ones.
- Breathing Exercises: Deep diaphragmatic breathing reduces stress and relieves tension.
- Meditation: Mindfulness-based meditation minimises cortisol levels, the stress hormone that slows digestion.
- Yoga: Yoga releases tension in core muscles involved in digestion, speeds stool passage, and restores healthy digestion.
Dr. Sukul also advises lowering sugar intake, as excess sugar exacerbates anxiety and feeds gut bacteria, leading to inflammation and worsened constipation. Additionally, she recommends moderation in diet, emphasising that even healthy foods in excess can be harmful.
Understanding Constipation
Dr. Bir Singh Sehrawat, Director and HOD, Gastroenterology, Marengo Asia Hospitals Faridabad, explains that constipation has become a common problem affecting people of all age groups. It is described as passing very hard, dry stools, experiencing difficulty in evacuation, or reduced stool frequency. Poor dietary habits, such as consuming high-protein and low-fibre foods, insufficient water intake, dehydration, and lack of exercise, are primary contributors to constipation.
Certain gastrointestinal disorders and medications can also lead to this condition. Additional causes include anal fissure, chronic kidney failure, colon or rectal cancer, diabetes, depression, hypercalcemia, hypothyroidism, irritable bowel syndrome, and stress. A lack of good nerve and muscle function in the bowel or undergoing surgeries like gastric bypass can further aggravate the issue.
Symptoms include difficulty and straining while passing stools, fewer stools, stomach ache, cramps, bloating, nausea, and loss of appetite. Although it is commonly reported in the elderly, unhealthy lifestyles and bad dietary habits have made it prevalent among younger populations.
Dr. Sehrawat advises consulting a doctor for unexplained and persistent changes in bowel habits. Diagnosis typically involves a physical examination, blood tests for thyroid hormone and calcium levels, abdominal X-rays, and advanced tests like barium enema, colonic transit studies, defecography, and MRI defecography.
Solutions for Constipation
To minimise constipation risk, Dr. Sehrawat suggests:
- Consuming a fibre-rich diet, including beans, bran cereals, fresh fruits, raw vegetables, rice, and whole-grain bread.
- Avoiding alcohol and smoking.
- Engaging in moderate exercise to increase intestinal muscle activity.
- Not ignoring the urge for bowel movements.
- Taking fibre supplements as per a doctor’s advice.
- Screening for colonoscopy after 40-45 years if there is a family history of colon cancer or associated symptoms like bloody diarrhoea or weight loss.
Get Latest News Live on Times Now along with Breaking News and Top Headlines from Health and around the world.
.svg)
.svg)
