{"id":24793,"date":"2020-05-05T15:09:24","date_gmt":"2020-05-05T19:09:24","guid":{"rendered":"https:\/\/whatsgood.vitaminshoppe.com\/?p=24793"},"modified":"2020-05-11T15:27:07","modified_gmt":"2020-05-11T19:27:07","slug":"quarantine-constipation","status":"publish","type":"post","link":"https:\/\/www.vitaminshoppe.com\/blog\/quarantine-constipation\/","title":{"rendered":"How To Deal With Quarantine Constipation"},"content":{"rendered":"<p class=\"p3\"><span class=\"s1\">With social distancing and stay-at-home orders in place throughout much of the U.S., pretty much everything about our daily lives has changed\u2014including our bathroom habits.<\/span><\/p>\n<p class=\"p3\"><span class=\"s1\">That\u2019s right, quarantine constipation (along with other digestive issues) is a <i>very <\/i>real thing\u2014and you\u2019re not the only one having trouble going.<\/span><\/p>\n<p class=\"p3\"><span class=\"s1\">\u201cMany people who had no problem going to the bathroom before the pandemic are now finding it harder to go with regularity,\u201d says dietitian <a href=\"http:\/\/betterthandieting.com\"><span class=\"s2\">Bonnie Taub-Dix<\/span><\/a><\/span><span class=\"s3\">, R.D.N., author of <a href=\"https:\/\/www.amazon.com\/Read-Before-You-Eat-Taking\/dp\/1979739722\/ref=sr_1_1\"><span class=\"s4\"><i>Read It Before You Eat It <\/i><\/span><\/a><\/span><span class=\"s1\">,<\/span><\/p>\n<p class=\"p3\"><span class=\"s1\">The culprit? A complete and utter change in routine. <\/span><\/p>\n<p class=\"p3\"><span class=\"s1\">You see, our bathroom habits are influenced by exercise, eating, sleep, and stress management habits and practices, says Taub-Dix. Considering the coronavirus pandemic has thrown off <i>all<\/i> of those things, it\u2019s no wonder our digestive systems are going haywire. <\/span><\/p>\n<p class=\"p3\"><span class=\"s1\">Luckily, there are plenty of natural ways to manage stress and digestion\u2014and, yes, relieve quarantine constipation. Here&#8217;s what eight nutritionists and functional medicine experts recommend. <\/span><\/p>\n<h2 class=\"p3\"><span class=\"s1\"><b>1. Load Up On Fiber <\/b><\/span><\/h2>\n<p class=\"p3\"><span class=\"s1\">Global pandemic or not, the main reason people experience constipation is lack of <a href=\"https:\/\/www.vitaminshoppe.com\/c\/fiber\/N-cp99ju\" target=\"_blank\" rel=\"noopener noreferrer\">fiber<\/a>, says Dr. Josh Axe, D.N.M., C.N.S., D.C, member of <a href=\"https:\/\/www.vitaminshoppe.com\/lp\/victory-is-yours\" target=\"_blank\" rel=\"noopener noreferrer\"><span class=\"s5\">The Vitamin Shoppe Wellness Council<\/span><\/a> and co-founder of <a href=\"https:\/\/www.vitaminshoppe.com\/b\/ancient-nutrition\/N-cp98kf\" target=\"_blank\" rel=\"noopener noreferrer\"><span class=\"s6\">Ancient Nutrition<\/span><\/a>. (In case you need the refresher, fiber is an indigestible nutrient that passes through our digestive tract and adds bulk to our stool.)<\/span><\/p>\n<!-- Shortcode [rr-products] does not match the conditions -->\n<p class=\"p3\"><span class=\"s1\">While the American Heart Association recommends we get 25 grams of fiber a day, \u201cmost people get around half of that, which makes stool harder to pass,\u201d Axe says.<\/span><\/p>\n<p><strong>Read More: <a href=\"https:\/\/www.vitaminshoppe.com\/blog\/high-fiber-foods\/\" target=\"_blank\" rel=\"noopener noreferrer\">10 High-Fiber Foods You&#8217;ll Actually Enjoy Eating<\/a><\/strong><\/p>\n<p class=\"p3\"><span class=\"s1\">For that reason, your first step in combating back-up is upping your intake of fiber-filled foods. Incorporate plant foods\u2014like <a href=\"https:\/\/www.vitaminshoppe.com\/c\/seeds\/N-cp99l6\" target=\"_blank\" rel=\"noopener noreferrer\">flax seeds<\/a>, <a href=\"https:\/\/www.vitaminshoppe.com\/c\/seeds\/N-cp99l6\" target=\"_blank\" rel=\"noopener noreferrer\">chia seeds<\/a>, veggies (especially green, leafy ones), beans, nuts, and seeds\u2014into every meal. <\/span><\/p>\n<h2 class=\"p3\"><span class=\"s1\"><b>2. Nosh On Prunes<\/b><\/span><\/h2>\n<p class=\"p3\"><span class=\"s1\">If there\u2019s one quick fix for constipation, it\u2019s prunes (a.k.a. dried plums). \u201cAs conventional wisdom says, prunes really do help relieve constipation,\u201d says Taub-Dix. <\/span><\/p>\n<p class=\"p3\"><span class=\"s1\">Why? In addition to offering nearly <a href=\"https:\/\/fdc.nal.usda.gov\/fdc-app.html%23\/food-details\/168162\/nutrients\" target=\"_blank\" rel=\"noopener noreferrer\"><span class=\"s2\">four grams of fiber<\/span><\/a> per serving (five prunes), the fruit also contain a sugar alcohol called \u2018<a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/11401245\" target=\"_blank\" rel=\"noopener noreferrer\"><span class=\"s2\">sorbitol<\/span><\/a>\u2019. \u201cSorbitol cannot be completely digested, which means it passes right through the body, having a natural laxative effect,\u201d she explains. <\/span><\/p>\n<p class=\"p3\"><span class=\"s1\">In fact, one small 2014 <a href=\"https:\/\/onlinelibrary.wiley.com\/doi\/full\/10.1111\/j.1365-2036.2011.04594.x\" target=\"_blank\" rel=\"noopener noreferrer\"><span class=\"s5\"><i>Alimentary Pharmacology &amp; Therapeutics<\/i><\/span><\/a> study concluded that \u201cdried plums are safe, palatable, and more effective than [OTC laxatives] for the treatment of mild to moderate constipation, and should be considered as a first line of therapy.\u201d<\/span><\/p>\n<p class=\"p3\"><span class=\"s1\">Your move: Eat five prunes a day with an eight-ounce glass of water. <\/span><\/p>\n<h2 class=\"p3\"><span class=\"s1\"><b>3. Drink More Water<\/b><\/span><\/h2>\n<p class=\"p3\"><span class=\"s1\">\u201cMost people who are spending their days at home don\u2019t have the work water cooler or their desk water bottle to remind them to drink enough water,\u201d says Taub-Dix. The result? Dehydration, which can lead to less frequent bowel movements.<\/span><\/p>\n<p><strong>Read More:<a href=\"https:\/\/www.vitaminshoppe.com\/blog\/dehydration-causes\/\" target=\"_blank\" rel=\"noopener noreferrer\"> Are You Dehydrated Without Even Knowing It?<\/a><\/strong><\/p>\n<p class=\"p3\"><span class=\"s1\">\u201cWhen you\u2019re dehydrated, there\u2019s less water available to keep stool soft and moving, resulting in stool immobility,\u201d explains nutritionist Lisa Richards, C.N.C., creator of <a href=\"https:\/\/www.thecandidadiet.com\" target=\"_blank\" rel=\"noopener noreferrer\"><span class=\"s5\">The Candida Diet<\/span><\/a>.<\/span><\/p>\n<p class=\"p3\"><span class=\"s1\">To ward off constipation, drink half your body weight in ounces of water each day, she says. (A 150-pound person, for example, should drink at least 75 ounces per day.) <\/span><\/p>\n<p class=\"p3\"><span class=\"s1\">To get in the habit, keep two water bottles at your home workspace or on your coffee table to remind you to drink up, Taub-Dix says. (Or, download a hydration app like <a href=\"http:\/\/www.ihydrateapp.com\" target=\"_blank\" rel=\"noopener noreferrer\"><span class=\"s5\">iHydrate<\/span><\/a>, <a href=\"https:\/\/waterminder.com\" target=\"_blank\" rel=\"noopener noreferrer\"><span class=\"s5\">WaterMinder<\/span><\/a>, and <a href=\"https:\/\/apps.apple.com\/us\/app\/daily-water-tracker-reminder\/id1095143224\" target=\"_blank\" rel=\"noopener noreferrer\"><span class=\"s5\">Daily Water Tracker Reminder<\/span><\/a>.)<\/span><\/p>\n<h2 class=\"p3\"><span class=\"s1\"><b>4. Have A Cup Of Coffee<\/b><\/span><\/h2>\n<p class=\"p3\"><span class=\"s1\">As if you needed another reason to brew yourself some <a href=\"https:\/\/www.vitaminshoppe.com\/blog\/coffee-superfood\/\" target=\"_blank\" rel=\"noopener noreferrer\">coffee<\/a>, sipping a cup of joe is a well-known constipation remedy that actually works, according to Taub-Dix. <\/span><\/p>\n<p class=\"p3\"><span class=\"s1\">For starters, \u201cthe coffee counts as part of your daily fluid intake,\u201d she says. (Yep, it\u2019s just as hydrating as water, according to one 2014 study published in the journal <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/24416202\" target=\"_blank\" rel=\"noopener noreferrer\"><span class=\"s5\"><i>PLoS One<\/i><\/span><\/a>.)<\/span><\/p>\n<p class=\"p3\"><span class=\"s1\">Plus, because of its caffeine content, coffee is also <a href=\"https:\/\/www.researchgate.net\/publication\/12801821_Coffee_and_Gastrointestinal_Function_Facts_and_Fiction_A_Review\" target=\"_blank\" rel=\"noopener noreferrer\"><span class=\"s5\">thought to stimulate<\/span><\/a> the muscles in the digestive tract, which literally keeps food moving. <\/span><\/p>\n<p class=\"p3\"><span class=\"s1\">If you\u2019ve previously found that drinking coffee jumpstarts your system, Taub-Dix recommends having one cup in the morning. <\/span><\/p>\n<h2 class=\"p3\"><span class=\"s1\"><b>5. Feast On Fermented Foods<\/b><\/span><\/h2>\n<p class=\"p3\"><span class=\"s1\">Though frozen veggies are hard to come by at the supermarket right now, fermented foods\u2014like kimchi, kefir, sauerkraut, tempeh, and kombucha\u2014may be easy to find. They\u2019re also great for your gut.<\/span><\/p>\n<p class=\"p3\"><span class=\"s1\">\u201c<a href=\"https:\/\/www.vitaminshoppe.com\/blog\/probiotic-foods\/\" target=\"_blank\" rel=\"noopener noreferrer\">Fermented foods are rich in probiotics<\/a>, which have a positive effect on digestion and regularity,\u201d says Axe.<\/span><\/p>\n<p class=\"p3\"><span class=\"s1\">Constipated or not, Axe recommends consuming two servings of fermented foods each day. <\/span><\/p>\n<p class=\"p3\"><span class=\"s1\">If you can\u2019t find fermented foods at your grocery store, consider a daily <a href=\"https:\/\/www.vitaminshoppe.com\/c\/probiotics\/N-cp99jn\">probiotic supplement<\/a>.<\/span><\/p>\n<h2 class=\"p3\"><span class=\"s1\"><b>6. Cut Back On Booze<\/b><\/span><\/h2>\n<p class=\"p3\"><span class=\"s1\">If you\u2019ve found yourself drinking more alcohol in quarantine than you did pre-pandemic, you\u2019re not alone<b>. <\/b>An increase in alcohol consumption could be contributing to your infrequent trips to the bathroom.<\/span><\/p>\n<p><strong>Read More: <a href=\"https:\/\/www.vitaminshoppe.com\/blog\/quit-alcohol-for-30-days\/\" target=\"_blank\" rel=\"noopener noreferrer\">I Quit Drinking Alcohol For A Month<span class=\"s1\">\u2014<\/span>Here&#8217;s How It Went<\/a><\/strong><\/p>\n<p class=\"p3\"><span class=\"s1\">Alcohol decreases the secretion of antidiuretic hormone (ADH), which is the hormone that signals the body to hold onto water, explains Taub-Dix. The less ADH someone has, the more they urinate, which decreases the fluid available to keep your digestion moving.<\/span><\/p>\n<p class=\"p3\"><span class=\"s1\">The solution: Limit alcohol consumption as much as possible. When you <i>do<\/i> drink, pair it with a big glass of water or a serving of water- and fiber-dense fruit like watermelon, orange, or cantaloupe. <\/span><\/p>\n<h2 class=\"p3\"><span class=\"s1\"><b>7. Find A New Exercise Routine<\/b><\/span><\/h2>\n<p class=\"p3\"><span class=\"s1\">With gyms and fitness studios closed until further notice, many people have pressed pause on their workout routine. However, \u201cphysically moving your body keeps things moving through your digestive system,\u201d says Axe. <\/span><\/p>\n<p class=\"p3\"><span class=\"s1\">Luckily, it\u2019s easier than ever to find workouts to do at home. Whatever your fitness level or exercise goal may be, there\u2019s an online <a href=\"https:\/\/www.vitaminshoppe.com\/blog\/21-day-work-in-challenge\/\">workout<\/a> out there for you. A simple walk outside will also do the trick.<\/span><\/p>\n<h2 class=\"p3\"><span class=\"s1\"><b>8. Step Up Your Stress Management<\/b><\/span><\/h2>\n<p class=\"p3\"><span class=\"s1\">No doubt these are stressful times\u2014and <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC4017427\/\" target=\"_blank\" rel=\"noopener noreferrer\"><span class=\"s5\">research<\/span><\/a> has linked anxiety with constipation. According to Axe, excessive stress and digestion struggles are also linked. <\/span><\/p>\n<p class=\"p5\"><span class=\"s1\">When you\u2019re stressed, your body goes into a \u201cfight or flight\u201d response. This increases blood flow to the muscles, brain, arms, and legs, and diverts blood flow from the intestines, Axe explains. The \u201cfight or flight\u201d response also increases the release of something called, \u201ccorticotropin-releasing factor\u201d (CRF), which slows bowels down, he says.<\/span><\/p>\n<p class=\"p3\"><span class=\"s1\">Plus, high levels of stress <a href=\"https:\/\/www.alphagalileo.org\/en-gb\/Item-Display\/ItemId\/75543?returnurl=https:\/\/www.alphagalileo.org\/en-gb\/Item-Display\/ItemId\/75543\" target=\"_blank\" rel=\"noopener noreferrer\"><span class=\"s5\">have been shown<\/span><\/a> to decrease good gut bacteria, which also keeps us regular. <\/span><\/p>\n<p class=\"p3\"><span class=\"s1\">Not to mention, \u201cstress can also trigger people to eat less healthy fibrous foods that contribute to regularity,\u201d says Axe.<\/span><\/p>\n<p><strong>Read More: <a href=\"https:\/\/www.vitaminshoppe.com\/blog\/natural-stress-relief\/\" target=\"_blank\" rel=\"noopener noreferrer\">12 Natural Ways To Kick Your Stress To The Curb<\/a><\/strong><\/p>\n<p class=\"p3\"><span class=\"s1\">His go-to for reducing stress: yoga. In fact, it\u2019s been <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC3193654\/\" target=\"_blank\" rel=\"noopener noreferrer\"><span class=\"s2\">scientifically proven<\/span><\/a> to reduce stress. Try implementing three to five yoga sessions into your routine per week, but note that you\u2019ll feel the stress-relieving benefits after just one session. <\/span><\/p>\n<h2 class=\"p3\"><span class=\"s1\"><b>When To Call A Doctor<\/b><\/span><\/h2>\n<p class=\"p3\"><span class=\"s1\">Since constipation can be be a symptom of serious health conditions like gastrointestinal cancer, thyroid disease, irritable bowel syndrome, and diabetes, Taub-Dix recommends ringing your doctor if you\u2019ve been constipated for longer than a week.<\/span><\/p>\n<p><b><span class=\"Apple-converted-space\"><em><strong>Diggin\u2019 What\u2019s Good? For more essential health facts, tips, and inspiration, joi<\/strong><\/em><em><strong>n our Facebook community,\u00a0<a href=\"https:\/\/www.facebook.com\/groups\/EatingHealthyVitaminShoppe\/\" target=\"_blank\" rel=\"noopener noreferrer\">Eating Healthy<\/a>, today!<\/strong><\/em><\/span><\/b><\/p>\n","protected":false},"excerpt":{"rendered":"<p>With social distancing and stay-at-home orders in place throughout much of the U.S., pretty much everything about our daily lives has changed\u2014including our bathroom habits. That\u2019s right, quarantine constipation (along with other digestive issues) is a very real thing\u2014and you\u2019re not the only one having trouble going. \u201cMany people who had no problem going to<a class=\"more-link\" href=\"https:\/\/www.vitaminshoppe.com\/blog\/quarantine-constipation\/\">Read More <span class=\"screen-reader-text\">How To Deal With Quarantine Constipation<\/span><\/a><\/p>\n","protected":false},"author":103,"featured_media":24798,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"jetpack_post_was_ever_published":false,"_jetpack_newsletter_access":"","_jetpack_dont_email_post_to_subs":false,"_jetpack_newsletter_tier_id":0,"_jetpack_memberships_contains_paywalled_content":false,"_jetpack_memberships_contains_paid_content":false,"footnotes":"","jetpack_publicize_message":"","jetpack_publicize_feature_enabled":true,"jetpack_social_post_already_shared":true,"jetpack_social_options":{"image_generator_settings":{"template":"highway","enabled":false},"version":2}},"categories":[5,9],"tags":[],"class_list":["post-24793","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-health","category-the-latest"],"jetpack_publicize_connections":[],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v23.7 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>How To Deal With Quarantine Constipation<\/title>\n<meta name=\"description\" content=\"There&#039;s a well-established link between stress and digestion struggles. 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