New Delhi: If you have been eating a fibre-rich diet, drinking plenty of water, and maintaining an active lifestyle but still suffer from chronic constipation, the culprit might not be physical. Health experts reveal that emotional distress and chronic stress play a massive, yet often overlooked, role in disrupting gut health and causing severe digestive issues like constipation, bloating, and nausea.
When the human body undergoes intense stress, it does not just affect mental well-being; it has a direct, profound impact on the digestive system. According to Dr Shubham Vatsya, Director and Head of the Institute of Gastroenterology and Hepatobiliary Sciences at ISIC Multispecialty Hospital, resolving emotional instability is just as crucial as dietary modifications for curing chronic constipation.
“You could be eating a high-fibre diet, drinking adequate water, and taking medications, but if your constipation persists, stress is the likely reason,” explains Dr Vatsya. He notes that people frequently carry the emotional burden of past events, unresolved feelings, anger, guilt, or constant anxiety. When the mind is under continuous stress, the physical body absorbs that tension, drastically affecting digestion.
Medical professionals highlight that chronic stress can force the nervous system into a prolonged ‘fight or flight’ mode. This heightened state of alertness slows down the natural movement of the intestines, ruins regular bowel habits, and worsens constipation. Furthermore, people under severe stress often skip meals, reduce physical activity, and ignore the urge to use the restroom. Ultimately, the pelvic floor muscles fail to relax properly during bowel movements, creating a vicious cycle of digestive distress.
While incorporating fibre, fluids, and exercise remains fundamental, experts emphasise that actively managing chronic stress is equally vital for a healthy gut. Medical practitioners recommend regular physical activities like jogging, cycling, swimming, and walking, as they release endorphins that naturally elevate the mood.
Integrating yoga and breathing exercises—such as Balasana (Child’s Pose), Bhramari, Anulom-Vilom, and Sheetali Pranayama—into daily routines can also significantly reduce anxiety levels. Additionally, doctors advise getting 7 to 8 hours of quality sleep, cutting down on caffeine, avoiding addictive substances, spending time in nature, and sharing emotional burdens with trusted friends to achieve optimal physical and mental health.