Christmas is just around the corner, and the frenetic pace of shopping, festivities and overeating is about to begin. If you suffer from chronic constipation, we’re sure you’re already thinking about what lies ahead: a difficult period for regulating your intestinal transit, and wondering how to combat constipation at Christmas.
So, to help you enjoy the festive season as it deserves, here are some useful tips for keeping chronic constipation under control during these dates. We’d also like to take this opportunity to offer a few suggestions for your holiday diet. It’ll save you some anal itching!
A taboo among women
As the festive season approaches, 27% of women know that they may not enjoy New Year’s Eve and New Year’s Eve meals. The cause? Their constipation, which can prove bothersome and unpleasant on a daily basis, according to a study conducted by Ifop for the Hépar brand.
In the last six months of 2021, this affected one in three women (aged 25 to 70). While 22% suffer from it occasionally and 44% regularly (they go to the toilet less than three times a week), 34% of those surveyed experience it chronically. A figure up 50% since 2015, reports the study conducted by Ipsos on 2169 women for the bottled water brand.
What causes constipation in women?
Contrary to popular belief, young women aged 25 to 34 are increasingly affected by this type of problem. The 23% prone to constipation (64% more than in 2015) believe that stress “is responsible in 46% of cases”.
The phenomenon is “more pronounced in pregnant women”, since one in two suffers from it due to “hormonal and physical upheavals”, including “the position of the uterus, the weight of the intestines and iron supplementation”.
For others, low fiber intake (35%), poor hydration (29%) and lack of physical activity (27%) are the causes of their constipation. As a result, 90% of those questioned claim that constipation has an impact on their daily lives. 27% eat little or nothing at mealtimes, and Christmas and New Year’s Eve are no exception.
More than one in five women even say they can’t dress as they like, preferring to opt for comfortable outfits. Worse still, 20% are unable to think and concentrate on anything other than their condition when suffering from constipation.
In addition to affecting their daily lives, this disorder disrupts the love lives of 74% of subjects, and 28% feel undesirable. As for their professional life, 34% are anxious about going to the bathroom at the office, and 20% can’t pay attention or concentrate because of their bowel movements.
How to prevent constipation at Christmas
Start with green
Try to include a choice of salad or fresh vegetables in your meals. If you’re invited, you can bring a healthy dish – vegetables are so colorful, people will be curious to try them! For example, vegetable crudités with cheese sauce and spices, hummus with beet and sesame seeds or guacamole. This recipe is not only delicious, it’s also a great ally for you! Your guests will love it, and you’ll know how to combat constipation when you’re not calling the shots.
End your meal with fruit
There are many delicious desserts that incorporate whole fruit, such as fruit brochettes with melted chocolate.
You’ve probably moderated your food intake during the meal, but the problem comes after dessert, during the long “after-lunch”, when you start throwing away what’s left on the table: candy, sweets, Christmas cake, etc. If you need to eat something else after the meal, choose cheese, grapes or nuts to accompany the other guests without harming your intestinal health.
Alcohol, as little as possible
When you suffer from chronic constipation, you need a lot of liquid – remember the 3F rule? But that liquid can’t be an alcoholic beverage (beer, wine, champagne or “depurative” liqueurs). Remember that alcohol dehydrates, making chronic constipation worse. So toast with alcohol, but try to stick to water as much as possible!
Intestinal bacteria, your greatest allies
A small ecosystem of intestinal bacteria that can help us when we suffer from chronic constipation, the intestinal microbiota, lives in our bodies. That’s why we recommend taking probiotic supplements every day during this period. You can find them in pharmacies. The most suitable probiotics are those containing Lactobacillus and Bifidobacterium bacteria in their formulation.
Christmas doesn’t last a month, so try to get back into your daily routine quickly. We all go the extra mile at parties and family gatherings. But try to do it only on key days. During the rest of the vacations, continue to follow your healthy eating program, rich in plant-based foods… And exercise. It’s also important not to nap after meals, even if it’s difficult! Take a walk to facilitate intestinal transit.
And if you want to take the utmost care of your intestinal health, we’ve got a few extra tips to combat constipation this Christmas: a chart of specific abdominal exercises and a daily abdominal massage will be your best allies.
With these tips, your chronic constipation will stay at bay. And you’ll be able to enjoy the fantastic Christmas meals without worrying too much about your intestinal health. So we can only wish you a Merry Christmas and a prosperous 2022 … With lots of plant-based foods and exercise!
