Constipation is a broad term that covers a spectrum of symptoms with one thing in common: hard stools, also known as poo. This can be a natural consequence of being a human sitting all day. However, if you find yourself suffering from repeated constipation, your skin can be one of the first places to show signs.

What Causes Constipation? 

Constipation is a common issue that affects millions of people, many of whom don’t realize they have it. The condition is often caused by dehydration, eating too much-processed food, drinking too much alcohol or being on a low-fiber diet.

In this article, I'll break down some of the most common skin conditions that can result from constipation, and what you can do about it. If you would like to listen to this podcast episode, you can search “Jana Elston” on your favorite podcast player, or go here to get a link: https://anchor.fm/jana-elston 

So what does constipation have to do with beauty?

Constipation is a beauty-related issue because constipation can lead to skin congestion and acne breakouts. This is because when the waste matter isn’t being flushed out at a regular pace, toxins are left in the body and can cause breakouts.

Your skin is a reflection of what's happening in your body, so if you're having digestive issues, it's a good idea to take a look at how your gut health is affecting your skin and other aspects of your health. 

Constipation can lead to skin conditions such as acne and eczema since the body needs a healthy gut lining to absorb nutrients from food and keep the immune system strong.

Here are some ways that constipation affects the skin:

Stress

When you're stressed out and anxious, your body produces excess cortisol, which can cause inflammation in the gut lining. Studies show that stress can contribute to conditions like acne and psoriasis.

Cravings

When you're craving sugar or other refined carbs, it could be due to poor digestion. When food isn't properly digested and absorbed, it doesn't get used by the body but instead ends up feeding bad bacteria in the gut — which leads to inflammation and more cravings!

Immune system

A healthy gut lining helps protect against infections and illnesses like colds or flu because it keeps bad bacteria out of your bloodstream. The less healthy your gut lining is (due to poor digestion), the more likely you are to experience skin issues like acne, eczema, psoriasis and rosacea, as well as other problems like fatigue, depression, bloating, gas and constipation.

What can you do to relieve constipation?

There are many ways you can relieve constipation, including eating high-fiber foods, drinking plenty of water and exercising more.

Here are some of my favorite high-fiber foods to help relieve constipation:

Broccoli

Broccoli is one of the best foods to eat if you're suffering from constipation. It's high in fiber and water content, which helps keep your digestive tract moving smoothly.

The benefits of broccoli can be attributed to its high fiber content. Fibre works by adding bulk to stool and increasing its water-absorbing capacity, which helps prevent hard stools that are difficult to pass.

Broccoli also contains a variety of antioxidants including vitamin C and beta-carotene that help protect cells against damage caused by free radicals. Free radicals are unstable molecules that can cause damage to DNA or other cell structures if left unchecked.

Apples

Apples are the best remedy for me personally. I always try to make sure I have at least one apple a day.

Eating an apple every day can help prevent constipation and other digestive issues by increasing fiber intake. Apples are also high in pectin, which helps keep you feeling full longer so you're less likely to overeat. They're also packed with antioxidants that help fight free radicals in the body that are known as oxidative stressors, which can cause aging skin conditions such as wrinkles and discolouration.

Pears

Pears are one of the best fruits you can eat when it comes to treating constipation as they contain fiber that helps keep your digestive system running smoothly. The soluble fiber in pears also helps lower cholesterol levels in the body by binding with bile acids in the gut and excreting them through the intestines instead of being reabsorbed into the bloodstream. Pears also contain an enzyme called amylase that breaks down carbohydrates into smaller sugars for easy absorption by the body.

Raspberries

Did you know this berry has the highest amount of fiber of any fruit or vegetable?

Omega-3 fatty acids, which are found in raspberries, help to moisturize and condition the skin. They also help strengthen your skin's natural barrier, which helps to prevent dryness and irritation.

Raspberries are also rich in vitamin C, which helps to protect against damage from free radicals.

The antioxidants found in raspberries have anti-inflammatory properties that can help reduce redness and irritation.

Avocado

Avocados are one of nature's best sources of monounsaturated fat, which can help lower cholesterol levels and reduce your risk of heart disease. They're also high in fiber, which helps keep you full longer so you don't overeat. And avocados are packed with vitamin E and potassium, two nutrients that protect against inflammation and oxidative damage in the skin.

Whole grain bread

Whole grain bread is a great source of fiber and can help to improve your digestion and regularity. Fiber helps to promote bowel movements by stimulating the muscle contraction that moves food through the digestive tract. It also binds with water and helps to add bulk to fecal matter so that it can pass more easily through the colon. The insoluble fiber found in whole grain bread helps to reduce cholesterol and maintain blood sugar levels.

The main difference between refined and whole grains is that whole grains retain all three layers of their kernel: the bran, endosperm, and germ. Refined grains have had their outer layers removed (the bran layer) and only the inside layer (the endosperm) remains. The bran layer contains most of the vitamins, minerals, protein and dietary fiber found in whole wheat flour. By removing this layer, manufacturers can increase a product's shelf life and make it more appealing visually by removing its natural brown colouration.

I once went on a hunt to find the bread that had the highest amount of fiber and tasted good. I recommend Lawson's Wholemeal Traditional Bread, it tastes great and is quite filling.

Whole grain and bean-based pasta

Whole-grain pasta is a great way to get fiber into your diet. It helps to keep you feeling full, prevents constipation and is good for your heart.

The fiber in whole-grain pasta helps keep you regular. The fiber slows down the digestion of your food, which helps keep your bowels moving along smoothly. When you eat refined carbohydrates, like white rice and white bread, they are absorbed quickly into the bloodstream and don't provide much nutritional value. Whole grains take longer to digest and have more nutrients than refined grains.

Whole-grain pasta also helps prevent constipation by adding bulk and moisture to stool, which makes it easier for it to pass through your intestines. 

Pastas made from chickpeas, lentils or black beans have more protein and fiber than regular pasta.

Brown rice

Brown rice is a whole grain and food that has been cultivated for thousands of years. It is rich in fiber, vitamins and minerals. Brown rice contains more fiber than other types of rice. The fiber content in brown rice helps to keep your digestive system healthy and regular.

Brown rice also contains vitamin E, which can help to prevent the aging of the skin. Vitamin E also helps to reduce free radicals from forming in your body, which can cause damage to your skin cells. Brown rice is also rich in selenium, which improves skin elasticity and keeps it looking youthful.

Lentils

Lentils are high in fiber, which helps to keep the digestive system healthy and strong. They also contain a variety of vitamins and minerals, including folate, iron, magnesium and potassium. 

The fiber in lentils can help prevent constipation by helping waste move through your digestive tract more efficiently. Fiber is also important for other aspects of health as well because it helps you feel full and satisfied after eating, which can help you avoid overeating.

Lentils are also low in fat and calories, which makes them an excellent choice for those who are trying to lose weight or watch their calorie intake. A half-cup serving of boiled lentils has between 150 and 200 calories and less than one gram of total fat.

Chickpeas

Chickpeas are a great source of iron, which helps to fight anemia and keep your red blood cells healthy. Iron also helps to produce enzymes that keep your skin healthy and soft.

It's also rich in magnesium, which is known to be essential for healthy hair, nails and skin. Magnesium also assists the body in absorbing calcium, which can help prevent osteoporosis later in life.

Chickpeas are high in fiber, which helps you feel full and satisfied — a key factor when it comes to maintaining a healthy weight. Fiber also helps improve digestion, promoting regular bowel movements which may also help clear up acne!

Drink More Water

Remember to drink water to help relieve constipation. Drink at least two liters of water daily. Water can help to keep your digestive system moving along, which helps prevent constipation. Also, avoid too much coffee, soft drinks and alcohol as these can cause dehydration.

Exercise

Exercise regularly to promote bowel movements by increasing your metabolism and muscle movement. Try to exercise for at least 30 minutes a day, preferably in the morning.

Now, some of my friends may know this but you may not know… but I do belly dancing on the side. I've been doing it for over 20 years and it was originally prescribed to me by my chiropractor. I used to suffer with lower back pain and he suggested exercise to help strengthen the core, so when I started belly dancing it certainly helped with my lower back pain. But one thing I've noticed was that it also helped me with my constipation. I found in fact that when I do belly dancing, it really gets things moving. So try belly dancing or other forms of exercise that help you improve your core or massage the internal organs to help relieve constipation. 

Constant constipation is not a pleasant experience, but it can be managed. For most people, the symptoms of constipation are minor or even non-existent. But it can affect your skin and appearance, which can be both uncomfortable and unappealing. Try some of the natural approaches to constipation listed in this episode for beautiful, healthy and glowing skin. 

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