When I was pregnant with my first child, one of my initial pregnancy symptoms was extreme constipation. A couple years into parenthood, I am now mothering a child with serious GI issues, one of which is chronic constipation. What is the most consistently recommended treatment for both of these scenarios? Laxatives upon laxatives. I’m not alone in feeling “stopped up” by the conventional constipation treatment options, as the World Gastroenterology Organization notes that “about half of those who are seen by physicians [for chronic constipation] are not satisfied with their response to therapy.” My experiences (and those of others) beg the questions, are there better treatment options out there? What can we do to prevent constipation?
Our hormones affect every area of our health, including, yes, our digestive system. Because of that connection, many women struggle with constipation, especially during times of major hormonal changes like pregnancy and postpartum. But constipation can also be triggered by normal cyclical hormonal changes. For instance, it is typical for women to experience changes in stool frequency in the luteal phase of the cycle, with a higher risk for constipation during the mid-late luteal phase before hormone levels fall and your period starts. As hormones fall before menstruation, many women begin to experience looser stools. Here’s what can be done to prevent and treat constipation, no matter whether it is a chronic, rare, or cyclical issue.
How to prevent constipation
The best treatment is first and foremost prevention. According to Hopkins Medicine, the top three daily habits to prevent constipation are hydration, nutrition, and exercise.
Hydration
Mayo Clinic recommends that women should drink 2.7 liters of water a day. If you notice that you struggle with constipation at a certain point in your cycle, the first step to prevention would be to increase your daily water intake leading up to that time of your cycle.
Nutrition
A fiber-rich diet helps your body to create heavier stools that pass through your intestines more quickly and easily. Some examples of fiber-rich foods include fruits and vegetables, beans, nuts, and whole grains. Drinking coffee in moderation may also aid in consistent stools and preventing constipation.
Exercise
Incorporating healthy movement into your day-to-day life aids your body in moving food through the colon. Walking is the easiest form of exercise to incorporate into virtually any lifestyle. Other types of exercise that may specifically help with constipation include cardio activities like running, cycling, swimming, and dancing. Most importantly, remember that regular exercise helps keep you regular. Consistency matters more than a certain type of exercise.
How to treat constipation
Let’s say you are in the mid-luteal phase of your cycle, and you have done all the prevention techniques, but you are still struggling with constipation. Or perhaps you’re taking a medication that causes constipation. What are some more natural and gentle (yet effective) tricks to treat and relieve constipation?
I love you (ILU) massage
One of the most effective treatments for constipation I have found on my journey with a child with GI issues is the ILU massage. This massage can be done on any age group from infants to adults and helps the digestive organs to move the food through the system. It can also be performed multiple times a day. (I perform this massage on my son once in the morning and once in the evening.) The only downside to this massage for constipation is that it cannot be self-performed.
According to Children’s Minnesota, this massage should always be performed in a clockwise motion to correspond with the motion of the digestive organs. Performing the ILU massage with medium-light pressure for 10-15 minutes will help to move stubborn stool through the digestive system.
How to perform the ILU Massage
Start the massage session by warming your hands with oil such as coconut oil, olive oil, avocado oil, or baby oil. Then, using the four fingers of your dominant hand, begin to apply gentle pressure to the patient’s right lower abdomen.
- I: Make a slow, upward stroke, writing the letter “I” multiple times.
- L: Beginning again on the right lower abdomen, trace an upside-down L, making a slow upward stroke then moving across the top of the abdomen. Repeat this multiple times.
- U: Starting at the same spot on the patient’s right lower abdomen, trace an upside-down U over the stomach, ending on the left lower abdomen. Repeat this motion multiple times.
- You may then start the massage over, repeating as needed until you have spent 10-15 minutes performing the massage.
Squatting
After my first child was born and constipation only worsened during the initial postpartum period, an experienced mom-friend of mine began sending me the very entertaining Squatty Potty commercials. According to Medical News Today, the concept of using a stool while using the restroom has more benefits than comfort or serving as eclectic bathroom decor. Using a footstool while sitting on the toilet can help replicate the squatting position, which is the ideal position for healthy bowel movement. In addition to using a footstool, those struggling with constipation must listen to their natural urges right away, as delaying a bowel movement will increase constipation risk.
Pelvic floor therapy
Pelvic floor therapy can be very successful in treating certain types of constipation without medicines. Specifically, constipation caused by poor coordination between the muscles of the abdomen, rectum, and pelvis (referred to as pelvic floor dyssynergy) can be relieved by biofeedback techniques utilized during pelvic floor therapy sessions [1]. Pelvic floor therapists may also incorporate external (as mentioned above) or internal massage techniques and education on other behavioral modifications to help patients find constipation relief. While some people may be referred to a pelvic floor physical therapist by their primary care doctor or gastroenterologist, in many places insurances will cover therapy even without a physician referral.
Coconut oil
The last treatment for constipation is primarily anecdotal. After attempting many types and doses of laxatives to treat my son’s constipation, I decided to look into a more natural alternative. During this search, I discovered coconut oil on a holistic practitioner’s Instagram Story Highlight. The nutrient makeup of this healthy fat has the potential to help food pass more smoothly through the digestive system. Thanks to our gastroenterologist’s willingness to try an alternative, we have successfully treated my son’s chronic constipation through daily consumption of raw coconut oil, and increasing the use of it in our daily cooking.
More research needs to be done to confirm the use of coconut oil for treating constipation. However, an increasing number of medical providers are open to utilizing coconut oil as an alternative to laxatives. According to Healthline, coconut oil consumption to treat constipation should be increased gradually, starting with 1/2 -1 tablespoon a day and increasing as needed. For best results, organic virgin or unrefined coconut oil should be used to preserve its nutrient value, and thus, its effectiveness.
Is it time to call the doctor about your constipation?
Constipation is a common health issue that is often treated with laxatives. However, there are natural alternatives that may be equally or more effective. To prevent constipation, incorporate daily habits including adequate hydration, regular exercise, and eating a fiber-rich diet. For those struggling with constipation, it can be addressed through the ILU massage, the use of a squatting position during a bowel movement, pelvic floor physical therapy, and potentially regular consumption of coconut oil. While the above prevention techniques and treatment options can largely be done at home, be sure to keep in touch with your primary care doctor about your constipation for additional guidance, plus when it might be time to get a GI specialist involved.
