Let’s face it—constipation is not exactly a glamorous topic. For many, it’s both physically uncomfortable and emotionally frustrating, tangled with feelings of embarrassment and isolation. If you or your loved one is living with Polycystic Ovary Syndrome (PCOS), constipation may feel like an unwelcome companion on the journey. But you’re not alone—and relief is possible.
What Is Constipation, Really?
You may already be aware of the signs: fewer trips to the bathroom, stiff or painful stools, bloating, and prolonged time spent in the bathroom. But beyond this, constipation has many underlying causes—some less obvious—that can be addressed.
With PCOS, constipation is common and often linked to slower digestive transit time, altered gut microbiota, hormonal imbalances, and lifestyle factors. Understanding what’s going on is key to breaking free. These seven tips may help.
Seven Empowered Steps To Support Digestive Comfort and Regularity
1. Nourish With Fibre
Fibre is your gut’s best friend. It adds bulk and softness to stools, promoting smoother passage. Load your plate with vegetables, salads, figs, prunes, and dates for natural fibre and gut-loving nutrients.
2. Hydrate Thoughtfully
Your body needs water to keep stools soft. When dehydrated, more fluid is reabsorbed from the intestines, resulting in harder stools. Encourage a steady intake of water throughout the day—your gut will thank you.
3. Move Your Body
Movement keeps digestion moving. Even gentle walks or light exercise help stimulate the muscles lining your intestines, encouraging regular and comfortable bowel movements.
4. Magnesium: The Relaxation Mineral
Magnesium relaxes muscles, including those in the intestines, reducing cramping and easing constipation symptoms. It also supports mood and stress relief, essential elements for overall digestive health. Consider discussing magnesium supplementation with your healthcare provider.
5. Tune Into Your Nervous System
Chiropractic care or similar therapies may help some individuals improve gut nerve flow and motility, offering relief from sluggish digestion. Explore this option together.
6. Balance Your Gut Bugs
Adding probiotics can transform your gut environment, supporting digestion and maintaining regular bowel movements. Probiotics help replenish beneficial bacteria that may be disrupted in PCOS, protecting against constipation. Incorporate probiotic-rich foods or supplements into your routine.
7. Manage Stress to Calm Your Gut
Stress puts your body into “survival mode,” deprioritising digestion and slowing gut motility. Mindfulness, meditation, singing, or engaging in calming activities together can help relax your mind and gut, easing constipation.
Beyond Quick Fixes: A Collaborative Approach
Whether you’re living with PCOS and constipation or supporting someone who is, remember that working as a team makes a difference. Celebrate small wins and keep exploring solutions together. This journey is not about blame or pressure—it’s about shared empowerment and health.
Constipation doesn’t have to be a life sentence. With these thoughtful, science-backed strategies, you can achieve lasting relief and enhance your overall well-being—together.
From PCOS to perfect health, with love,
Dr. Rebecca Harwin
The PCOS Expert
Chiropractor & Bestselling Author of
Conquer Your PCOS Naturally
www.ConquerYourPCOSNaturally.com
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