Stress can affect your gut in different ways, including: Your gut muscles can be affected – causing constipation or diarrhoea by either slowing or speeding up the movement of food. Stress can weaken the gut's barrier that prevents food related bacteria entering the body.
Treating stress-related constipation
Some of the best ways to relieve constipation include improving the diet, eating plenty of fiber, and staying hydrated. Regular exercise can also help because physical activity encourages motion in the intestines, which helps relieve constipation.
These nerves, consisting of millions of neurons, control the digestion of food. In states of stress and anxiety, disruption to this system, known as the gut-brain axis, can reduce the speed at which food moves through the gastrointestinal tract. And this can cause constipation3,4.
People often feel constipated during times of stress. That's likely because of the link between the bowels and emotions. There's no specific test to find out if stress is causing your constipation. But your provider can consider your medical history and other symptoms to see if stress is a factor.
Psychological stress is known to cause bowel dysfunction. Psychological stress-associated gastrointestinal symptoms include, but are not limited to nausea, vomiting, abdominal pain and alteration in bowel habits [1].
Through months and months of emotional disregard, people often develop what some dynamic psychology theorists fondly refer to as “emotional constipation”. This means, we can experience a buildup of unprocessed emotions in our systems that need an outlet.
Eat high-fiber foods such as whole-wheat grains, fresh vegetables, and beans. Use products containing psyllium, such as Metamucil, to add bulk to the stools. Try to drink 2 to 3 liters of fluid a day (unless you have a medical condition that requires you to restrict your fluid intake).
Stress can upset your gut and make you tense your muscles. That can make your constipation worse. And your brain is on high alert during times of stress, so you're more aware of belly upset. Anything that causes chronic stress, including CIC, can affect your emotions and your well-being.
Plenty of evidence confirmed that sleep disorders correlated with a higher risk of functional gastrointestinal disorders like reflux and functional constipation, even with severity (17–22).
The normal length of time between bowel movements varies widely from person to person. Some people have them three times a day. Others have them just a few times a week. Going longer than 3 or more days without one, though, is usually too long.
People who want fast constipation relief can also try drinking hot beverages, especially caffeinated ones like coffee or regular tea. “The temperature of the liquid can speed up digestive motility, and caffeine stimulates the bowels as well,” Slattery says.
Stimulating teas and coffee also have a laxative effect. Black tea, green tea, and coffee naturally contain caffeine, a stimulant that speeds up bowel movements in many people. People often drink these beverages in the morning to wake themselves up and encourage a bowel movement.
Ginger tea helps to boost bowel movement and digestive activity, which in turn helps to alleviate constipation and bloating. Further, the gingerol present in ginger tea also helps to relieve nausea, cramps, and indigestion.
Why It's Important. Up to a third of people with depression have chronic constipation, and a few studies report that people with depression rate their accompanying bowel difficulties as one of the biggest factors reducing their quality of life.
Constipated patients may feel tightness in their abdomen, or a sharp, cramping pain deep in their gut. They may also feel full all the time—as if they've just eaten a large meal—even when they haven't eaten for several hours. Patients may also feel gassy, but passing gas does not relieve discomfort.
Constipation. When people stay in bed or are less active, stool (feces) moves more slowly through the intestine and rectum and out of the body. Thus, constipation is more likely to occur. Also, people staying in the hospital may be taking drugs (such as certain pain relievers) that cause constipation.
Eating a lot of high-fat meats, dairy products and eggs, sweets, or processed foods may cause constipation. Not enough fluids. Water and other fluids help fiber work better, so not drinking enough liquids can contribute to harder stools that are more difficult to pass. Lack of physical activity.
Constipation is strongly linked to anxiety and other mental health conditions. While it's likely stress can make constipation worse, constipation may also increase your anxiety symptoms.
Dehydration is a major cause of constipation. As stool moves through the large intestine, the large intestine absorbs water naturally. If you do not have enough fluids in your body, your intestine will remove extra water from the stool so it doesn't go to waste.
Aerobics accelerates your breathing and ramps up your heart rate. As you get your blood flowing, the intestinal muscles are stimulated and begin to contact to help move stools out quickly. Any form of cardio is helpful with relieving constipation. Try Zumba, jogging, water aerobics, running or even just light walking.
Dairy Products
“On the opposite end of the spectrum, fermented dairy products such as yogurt or kefir can improve gut health and may decrease the likelihood of constipation,” she notes.