Can Stress Cause Constipation? Understanding the Link

We’ve all felt it earlier than—feeling so careworn that your abdomen does a number of turns, and even causes you to run to the lavatory. Generally, it could really feel prefer it stops you up altogether. However can stress really trigger constipation?

It isn’t in your head: Stress is a well known explanation for constipation, which is outlined as having fewer than three bowel actions per week, in line with the National Institute of Diabetes and Digestive and Kidney Diseases. It might additionally trigger laborious, dry, or painful stools that require straining whilst you “go,” or a sense that you have not handed all of the stool in your system.

Why does this occur, precisely? There are literally a number of causes. Be taught extra concerning the brain-gut connection right here, plus expert-backed tips to relieve constipation from stress.

How does stress trigger constipation?

“Stress can set off a fancy sequence of physique responses,” says Deborah Gilman, PhD, licensed psychologist and proprietor of Fox Chapel Psychological Companies. This contains modifications in your nervous system, a launch of sure hormones, and modifications within the gut-brain axis.

Activation of the parasympathetic nervous system

The sympathetic nervous system is commonly referred to as the “fight or flight” response, per the Cleveland Clinic. “When the physique perceives stress, the sympathetic nervous system turns into dominant, resulting in modifications in varied bodily capabilities, together with digestion,” Gilman says.

Particularly, stress can inhibit the exercise of the parasympathetic nervous system, which is chargeable for relaxation and digestion. By slowing this technique down, gastrointestinal motility (the motion of meals by way of the GI tract) additionally slows down, resulting in a decreased frequency of bowel actions, she provides.

Launch of stress hormones

When the physique is below stress, sure hormones are launched, Gilman says. Two of those hormones are cortisol and adrenaline¹. Whereas these hormones might be useful when coping with perceived threats or hazard, they don’t seem to be at all times useful in day-to-day life. Actually, too much cortisol can have an effect on many alternative components of your physique, together with your coronary heart, immunity, reproductive organs, and sure, your intestine, per the Cleveland Clinic.

That is very true in the event you’re chronically stressed, which may result in an imbalance of those hormones and trigger a dysregulated nervous system, she provides.

“Cortisol has been proven to change intestinal motility and sensitivity, contributing to constipation,” Gilman says.

Adjustments within the gut-brain axis

Together with altering hormone ranges, stress impacts the communication between the intestine and the mind, Gilman says. The intestine is commonly referred to as the “second mind” as a result of it has an intensive community of neurons referred to as the enteric nervous system, in line with a September 2023 assessment within the Journal of Physiology.

“This intricate community of nerves communicates bidirectionally with the central nervous system, forming the gut-brain axis,” Gilman says. Research have proven that stress-induced modifications within the gut-brain axis can have an effect on gastrointestinal transit time, leading to much less frequent or irregular bowel actions, she provides.

Adjustments to consuming behaviors

Stress also can result in modifications in consuming habits and behaviors, says Sarah Robbins, MD, gastroenterologist and founding father of Well Sunday Health Corporation. This might embrace decreased urge for food, modifications in food regimen, or irregular consuming patterns—all of which may contribute to constipation.

For instance, consuming much less fiber-rich foods or ingesting much less water throughout instances of stress may end up in tougher poop that’s tough to cross, she provides.

Different causes of constipation

Moreover stress, there are different causes individuals get constipation. These most in danger embrace the next, per the NIDDK:

• Ladies, significantly whereas pregnant or after childbirth
• Older adults
• Individuals who don’t eat enough fiber
• Individuals who don’t drink enough liquids
• Individuals taking sure drugs or dietary supplements, resembling antacids, seizure drugs, iron dietary supplements, or narcotic ache medicines
• Individuals with sure well being issues, resembling irritable bowel syndrome (IBS)
• Individuals who continuously ignore the urge to have a bowel movement

Can stress make different GI circumstances worse?

Irritable bowel syndrome (IBS) and inflammatory bowel illness (IBD) are two GI circumstances that may be worsened by stress, says Dr. Robbins.

Stress and IBS

“The connection between stress and IBS is well-documented,” says Dr. Robbins. IBS is a useful gastrointestinal dysfunction that features signs like belly ache, bloating, and altered bowel habits (diarrhea, constipation, or each), she explains. Stress and IBS might be linked within the following methods, in line with Dr. Robbins.

• Stress as a symptom set off: This may very well be as a result of individuals with IBS have extra delicate guts that reply acutely to emphasize. Elevated intestine sensitivity to ache or discomfort is named visceral hypersensitivity, which might not going have an effect on an individual with out IBS, per the Cleveland Clinic.
• Intestine-brain axis: Stress can have an effect on the communication between the central and enteric nervous methods (i.e., the mind and intestine). This could result in modifications in muscle contractions within the intestine and alter the gut microbiota—each of which may contribute to IBS signs, per the Journal of Physiology assessment.
• Hyperactivity of the hypothalamic-pituitary-adrenal (HPA) axis: The HPA axis helps regulate stress within the physique, per Michigan State University. The hypothalamus, pituitary glands, and adrenal glands are sometimes hyperactive in individuals with IBS, which may result in overproduction of stress hormones like cortisol. This could have an effect on intestine and immune operate, and make IBS worse.
• Psychological co-morbidities: Individuals with IBS-C (constipation) have a better prevalence of psychological problems like nervousness and melancholy, in line with a January 2021 meta-analysis in BMC Gastroenterology.

Stress and IBD

The connection between stress and IBD is advanced. Whereas stress doesn’t trigger IBD, it will probably considerably have an effect on the course of the illness, says Dr. Robbins. Listed here are some ways in which stress influences IBD, per Dr. Robbins:

• Exacerbation of signs: Stress is well known to worsen IBD signs, with sufferers typically reporting that nerve-racking life occasions precede flare-ups, per Penn Medicine.
• Inflammatory responses: Stress can have an effect on your physique’s inflammatory responses, which may contribute to irritation within the intestine.
• Intestine-brain axis: Stress can have an effect on your nervous system and communication between the intestine and the mind. This could have an effect on the immune response, which may affect IBD exercise.

Tips on how to deal with stress-induced constipation

Whereas stress-induced constipation is irritating, there are numerous completely different therapy methods you’ll be able to strive at house.

Change up your food regimen

Dr. Robbins recommends making slight modifications to your food regimen. This might imply incorporating foods to make you poop—like oats, entire grains, and fruits. Different modifications you can also make embrace:

• Upping your fiber consumption
• Drinking plenty of water and fluids
• Ingesting heat liquids within the morning to stimulate your digestive system
• Consuming mindfully
• Adding prunes or prune juice to your every day routine, that are pure laxatives

Get an belly therapeutic massage

“Gently massaging your stomach may help stimulate your intestines to maneuver stool alongside the GI tract,” says Dr. Robbins. This may be performed by calmly urgent on the decrease proper aspect of your stomach and dealing in upward, round motions till you have reached your proper ribs, throughout to your left ribs, and down into the left aspect of your stomach. Repeat that clockwise movement for about 10 minutes, per Michigan Medicine.

Going to get knowledgeable abdominal massage, or different types of therapeutic massage remedy, also can assist relieve stress-induced constipation, provides Dr. Robbins.

Set up an everyday rest room schedule

Dr. Robbins recommends attempting to poop on the similar time each day. This may help prepare your physique to have common bowel actions. Most individuals will discover it is best to poop within the morning, particularly after they’ve had a cup of espresso. Over time, your physique will adapt to a schedule.

One other tip? Making an attempt rocking back and forth to poop whereas on the bathroom. The movement will assist you “go” with ease.

Incorporate stress-management strategies

Utterly avoiding stress could really feel not possible, however there are methods to scale back its results in your mind and your bowels. Gilman recommends attempting issues like deep breathing, progressive muscle relaxation, or meditation to scale back stress ranges and promote leisure all through your whole physique, together with your GI tract.

“Mindfulness meditation, particularly, may help individuals domesticate present-moment consciousness,” Gilman provides. “This allows them to create non-judgmental attitudes towards on a regular basis stressors, which can relieve rigidity and promote bowel regularity.”

An alternative choice? Cognitive behavioral remedy (CBT), Gilman notes. This particular kind of remedy helps you problem unfavourable thought patterns, and it is really been proven to assist enhance signs of IBS, in line with a July 2017 assessment in Psychology Research and Behavior Management.

Maintain a journal to trace signs

In case you really feel like your constipation is brought on by particular stressors or emotional triggers, keeping a journal could be a useful technique to observe patterns and establish conditions that exacerbate your signs, Gilman says.

From there, you’ll be able to be taught coping methods like boundary setting, problem-solving expertise, and leisure strategies to assist cut back stress and bowel points, she provides.

“When you acknowledge constipation is a standard physiological response to emphasize, you might be extra light with your self.”—Deborah Gilman, PhD, psychologist

Observe self-compassion

One other coping technique is self-compassion. It is true: Treating your self with kindness and beauty throughout nerve-racking instances may help cut back GI flare-ups, Gilman says.

“When you acknowledge that constipation is a standard physiological response to emphasize, you might be extra light with your self as you navigate the expertise,” she provides.

Incorporate different wholesome life-style modifications

Based on Gilman, there are a number of behavioral methods you should utilize to handle stress, together with:

• Getting sufficient train: The Centers for Disease Control and Prevention (CDC) recommends the typical grownup will get a minimum of 150 minutes of moderate-intensity train per week. This equals about half-hour per day, which you’ll be able to break up into a number of smaller chunks if that higher fits your schedule.
• Getting sufficient sleep: The CDC recommends adults get anyplace from seven to 9 hours of sleep per evening.
• Setting real looking objectives: As a substitute of specializing in huge objectives, break duties into manageable steps and set realistic goals to scale back emotions of overwhelm. Rejoice small victories and progress towards your objectives.
• In search of social assist: Discovering IBS or nervousness assist teams on-line or in-person may help you’re feeling much less alone in your expertise and assist empower you to care for your self.

Strive over-the-counter (OTC) drugs and dietary supplements

If the above modifications aren’t working for you, Dr. Robbins suggests utilizing OTC therapies like fiber supplements, stool softeners, or gentle laxatives. This could embrace merchandise like Metamucil, Benefiber, Miralax, or Dulcolax.

Simply remember that laxatives needs to be thought of a short-term resolution. In case your constipation lasts longer than a number of days, it is best to see your physician to ensure you can hold utilizing them long run.

Stopping stress-induced constipation

As soon as you recognize your bowels effectively sufficient (and know the way they reply to stress), you’ll be able to anticipate constipation flares forward of time and assist mitigate them, says Dr. Robbins.

Begin by conserving a journal (as talked about above) to assist observe any patterns or every day habits. “When you acknowledge the indicators of stress affecting your bowel actions, you’ll be able to work to stop flares earlier than they begin,” she provides. You possibly can implement the identical therapy methods listed above for prevention.

When to see a physician

Whereas constipation might be annoying and even uncomfortable at instances, stress-induced constipation is often innocent and can start to dissipate as soon as stress is relieved.

That mentioned, in the event you develop any of the next signs alongside constipation, attain out to your physician as quickly as attainable, per Dr. Robbins:

• Constipation that lasts for a number of weeks regardless of house therapy and life-style modifications
• Blood in your stool
• Extreme ache or discomfort that isn’t relieved by having a bowel motion
• Unexplained weight reduction
• Sudden modifications in bowel habits
• Issue passing stool
• Bloating and belly distention that doesn’t enhance
• Counting on laxatives to have a bowel motion
• Signs of anemia, resembling fatigue, shortness or breath, or paleness
• Household historical past of colon circumstances like colorectal most cancers or IBD

Your physician may help rule out or deal with any severe underlying circumstances that come up.

FAQ

How can I make my bowels transfer quicker?

An excellent natural remedy for constipation that strikes your bowels quicker is prunes (or ingesting prune juice), per Johns Hopkins Medicine. Each have sorbitol—a sugar alcohol that does not break down throughout digestion—which may help you poop quicker, per the National Library of Medicine.

Taking a delicate OTC laxative also can assist stimulate your bowels to maneuver quicker. Simply test along with your physician earlier than taking them to ensure they’re best for you.

How lengthy does stress constipation final?

Stress-constipation will final a unique period of time for every particular person. Elements just like the depth or period of your stress, your coping expertise, and underlying well being circumstances will play a task, Gilman says.

“For some individuals, constipation could resolve as soon as the stressor is alleviated or managed, however for others, it could persist longer,” she provides. For this reason it is necessary to maintain observe of your signs and be aware any patterns/habits that may very well be prolonging your constipation.

Can melancholy and stress trigger constipation?

There is not any denying that your psychological well being and intestine well being can play off of one another. This implies it is fairly attainable to have intestine signs like constipation or diarrhea whereas depressed or anxious. Whereas there is no scientific proof that melancholy straight causes constipation, there’s some anecdotal proof of individuals with melancholy present process modifications of their bowel habits, per Dr. Robbins.

In case you are coping with depressive signs, attain out to your physician or a therapist for assist. They will counsel therapy choices that might assist relieve bowel points, too.