Constipation: Understanding the Causes & Finding Relief
Constipation is one of the most common complaints we hear in the clinic. While it affects millions of people worldwide, just because it’s common doesn’t mean it’s normal.
Regular bowel movements are essential for overall health, and ongoing constipation can lead to discomfort, bloating, and other digestive concerns. Addressing the root causes and finding effective solutions is key to supporting optimal digestion.
What is Constipation?
Constipation is defined as having fewer than three bowel movements per week, often accompanied by hard, dry stools that are difficult to pass. Other symptoms may include:
Straining during bowel movements
A feeling of incomplete evacuation
Bloating and abdominal discomfort
Reduced appetite due to digestive sluggishness
Chronic constipation can significantly impact quality of life and may be a sign of underlying digestive imbalances.
Common Causes of Constipation
Several factors contribute to constipation, including:
Low Fibre Intake: Fibre adds bulk to stool and promotes regular movement through the intestines. Diets low in fruits, vegetables, and whole grains often lead to constipation.
Dehydration: Water helps soften stools, making them easier to pass. Inadequate fluid intake can slow digestion and lead to dry, hard stools.
Lack of Physical Activity: Movement stimulates digestion and promotes intestinal contractions. A sedentary lifestyle can slow bowel movements.
Stress & Hormonal Imbalances: Stress impacts the gut-brain connection, slowing digestion. Hormonal changes, such as those during pregnancy or menopause, can also contribute.
Medications & Medical Conditions: Certain medications, including pain relievers and antidepressants, can cause constipation. Conditions such as irritable bowel syndrome (IBS) and hypothyroidism may also play a role.
Ways to Promote Regularity
Making small lifestyle changes can improve digestion and prevent constipation. Key strategies include:
Increasing Fibre Intake: Aim for 25–30g of fibre daily from sources like leafy greens, oats, flaxseeds, and legumes.
Staying Hydrated: Drink at least 2 litres of water per day to support digestion and stool formation.
Moving More: Regular exercise, such as walking or yoga, stimulates the digestive system.
Managing Stress: Deep breathing, meditation, and relaxation techniques help regulate the nervous system and promote gut motility.
How Lymphatic Massage Can Help
Lymphatic massage is an effective, natural way to support digestion and relieve constipation. The lymphatic system plays a crucial role in fluid balance and waste elimination, and gentle massage helps stimulate its function.
A study published in Evidence-Based Complementary and Alternative Medicine found that abdominal massage significantly improved bowel movement frequency and reduced symptoms of constipation in participants. By promoting circulation, reducing bloating, and encouraging natural peristalsis (the muscle contractions that move waste through the intestines), lymphatic massage can help restore regularity.
Many clients notice relief after a single session, but ongoing treatments may be beneficial for chronic constipation. Combined with healthy lifestyle habits, lymphatic massage can be a valuable tool in maintaining optimal gut health.
If you’re struggling with constipation and looking for natural support, book a lymphatic massage today to help your body function at its best.