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Tempe 480.968.5673
Glendale 602.374.3374
Phoenix 602.441.3305
Chandler480.447.1165
Get Things Moving Again with These Proven Strategies By: Yes, we all do it, but that doesn’t make the subject any less taboo. People rarely talk about it, yet research shows that 74 percent of Americans are living with problems with it. If you haven’t guessed it by now, we’re
Yes, we all do it, but that doesn’t make the subject any less taboo. People rarely talk about it, yet research shows that 74 percent of Americans are living with problems with it. If you haven’t guessed it by now, we’re talking about poop.
We know that the word probably makes you cringe. It’s something that you don’t often discuss with others, but your digestive health is one of the major keys to your health. If you’re not eliminating properly, it’s impossible for you to feel your best. Digestive issues can vary, but one of the most prevalent is constipation, a complaint that affects up to 42 million Americans.
At Valley Medical Weight Loss across all four Phoenix metro locations, we understand that digestive health is essential for successful weight loss and overall wellness. And with more time spent at home and more time eating processed foods, lately, constipation has gotten even worse. If you’re struggling with constipation, these tips can help get things moving again.
Constipation comes in different forms. You may have hard stools or have to strain during bowel movements. You may not be able to go at all. The Mayo Clinic defines constipation as having fewer than 3 bowel movements per week, but in theory, a healthy digestive system allows you to eliminate at least once after every meal, up to 3 times per day.
Common signs of constipation:
There are many things that can make you constipated a low-fiber diet, lack of exercise, and not drinking enough water. For many of you, the issue is probably a combination of all of the above. We know it’s hard to feel your best when you’re stopped up, so we put together this list of things that you can do to get things moving again.
Through work at Valley Medical Weight Loss, we’ve observed that constipation can significantly impact weight loss efforts. When you’re constipated:
Additionally, certain weight loss medications, particularly GLP-1 injection, can cause constipation as a side effect. If you’re on any weight loss program, addressing digestive health is essential for optimal results.
Fiber helps the body form a soft, bulky stool that is easier to pass. If your diet is lacking in fiber right now, increase your intake gradually. It takes time for your body to get used to excess fiber, and if you increase your intake too quickly, it can result in other digestive complaints like painful bloating and gas.
Fiber goals:
Best high-fiber foods:
Foods to avoid:
These low-fiber foods can actually contribute to constipation when consumed in excess.
Fluids help soften the stool and move waste through your digestive system more efficiently.
Hydration guidelines:
Hydration tips:
You may not connect exercise with your poop, but exercise helps to stimulate intestinal activity, making it easier for waste to move through the digestive system.
Exercise recommendations:
Best yoga poses for constipation:
Even light movement after meals can help stimulate digestion and prevent constipation.
We know that life gets busy, and sometimes you may feel like you have to go at an inopportune time, but do your best to excuse yourself and hit the bathroom when the urge strikes.
Why this matters:
Holding in a bowel movement contributes to constipation. When you delay, your body reabsorbs water from the stool, making it harder and more difficult to pass. Over time, ignoring the urge can weaken your body’s natural signals.
Tips for success:
Giving yourself enough time to go is an important factor in alleviating constipation. Train your body to use the restroom at approximately the same time every day by giving yourself some time in the bathroom at certain hours. Following a set schedule can help regulate the body’s digestive cycle.
Creating a bathroom routine:
The science behind routine:
Your body responds to consistent patterns. By establishing a regular bathroom schedule, you train your digestive system to work predictably.
Probiotics help balance the ratio of bacteria in your gut, regulating your digestive system and boosting your immune system. All probiotics are not created equal, though, so make sure you choose a high-quality probiotic.
Benefits of probiotics:
Choosing the right probiotic:
At Valley Medical Weight Loss, we can recommend high-quality probiotics that support both digestive health and weight loss goals.
Magnesium supplementation:
Magnesium citrate is a gentle, natural way to relieve constipation. It works by drawing water into the intestines, softening stool, and promoting movement. We offer Mag07 and other magnesium supplements at our clinics.
Warm liquids:
Healthy fats:
Use laxatives only as a last resort. While laxatives may provide some immediate relief, the results are temporary, and they are not without side effects. Laxatives can be habit-forming, and overuse may decrease the body’s ability to have an unassisted bowel movement.
If you must use a laxative:
How bulk-forming laxatives work:
They add water and bulk to the stool so that waste can pass more easily through your digestive system. They’re gentler and less habit-forming than stimulant laxatives.
Seek medical attention if:
These could be signs of a more serious condition requiring medical evaluation.
If you’re taking weight loss medications, particularly GLP-1 injections like compounded semaglutide or compounded tirzepatide, constipation is a common side effect.
Managing GLP-1-related constipation:
Through experience at Valley Medical Weight Loss, we’ve found that most GLP-1-related constipation improves with proper hydration, fiber intake, and lifestyle adjustments.
Subscribe for expert insights on building confidence, overcoming mental barriers, and achieving lasting weight loss success. Join patients who are transforming both body and mind.Join our newsletter for expert insights on treating melasma, hyperpigmentation, and other skin concerns. Our medical aesthetic team shares practical advice to help you achieve clear, radiant skin.
Valley Medical Weight Loss has been helping individuals achieve their health and wellness goals for over 15 years, with more than 80,000 patients served across the Phoenix metro area. Our four convenient locations in Phoenix, Tempe, Glendale, and Chandler offer physician-supervised weight loss programs, advanced treatments, and personalized support, all with transparent pricing and no hidden fees. We believe in making effective weight loss accessible, affordable, and sustainable for everyone. Learn more about our approach.
If you’re struggling with constipation while trying to lose weight, we can help. Our comprehensive programs address all aspects of health, including digestive wellness.
Visit us at any location:
Walk-In Hours: Mon–Fri: New patients until 4:30 PM, existing patients until 5:30 PM; Sat: until 2:30 PM; Sun: Closed.
Digestive Support Supplements:
Weight Loss Programs:
Additional Resources:
By Dr. Samuel Zuniga, ND
Valley Medical Weight Loss | Chandler, Arizona
Yes, we all do it, but that doesn’t make the subject any less taboo. People rarely talk about it, yet research shows that 74 percent of Americans are living with problems with it. If you haven’t guessed it by now, we’re talking about poop.
We know that the word probably makes you cringe. It’s something that you don’t often discuss with others, but your digestive health is one of the major keys to your health. If you’re not eliminating properly, it’s impossible for you to feel your best. Digestive issues can vary, but one of the most prevalent is constipation, a complaint that affects up to 42 million Americans.
At Valley Medical Weight Loss across all four Phoenix metro locations, we understand that digestive health is essential for successful weight loss and overall wellness. And with more time spent at home and more time eating processed foods, lately, constipation has gotten even worse. If you’re struggling with constipation, these tips can help get things moving again.
Constipation comes in different forms. You may have hard stools or have to strain during bowel movements. You may not be able to go at all. The Mayo Clinic defines constipation as having fewer than 3 bowel movements per week, but in theory, a healthy digestive system allows you to eliminate at least once after every meal, up to 3 times per day.
Common signs of constipation:
There are many things that can make you constipated a low-fiber diet, lack of exercise, and not drinking enough water. For many of you, the issue is probably a combination of all of the above. We know it’s hard to feel your best when you’re stopped up, so we put together this list of things that you can do to get things moving again.
Through work at Valley Medical Weight Loss, we’ve observed that constipation can significantly impact weight loss efforts. When you’re constipated:
Additionally, certain weight loss medications, particularly GLP-1 injection, can cause constipation as a side effect. If you’re on any weight loss program, addressing digestive health is essential for optimal results.
Fiber helps the body form a soft, bulky stool that is easier to pass. If your diet is lacking in fiber right now, increase your intake gradually. It takes time for your body to get used to excess fiber, and if you increase your intake too quickly, it can result in other digestive complaints like painful bloating and gas.
Fiber goals:
Best high-fiber foods:
Foods to avoid:
These low-fiber foods can actually contribute to constipation when consumed in excess.
Fluids help soften the stool and move waste through your digestive system more efficiently.
Hydration guidelines:
Hydration tips:
You may not connect exercise with your poop, but exercise helps to stimulate intestinal activity, making it easier for waste to move through the digestive system.
Exercise recommendations:
Best yoga poses for constipation:
Even light movement after meals can help stimulate digestion and prevent constipation.
We know that life gets busy, and sometimes you may feel like you have to go at an inopportune time, but do your best to excuse yourself and hit the bathroom when the urge strikes.
Why this matters:
Holding in a bowel movement contributes to constipation. When you delay, your body reabsorbs water from the stool, making it harder and more difficult to pass. Over time, ignoring the urge can weaken your body’s natural signals.
Tips for success:
Giving yourself enough time to go is an important factor in alleviating constipation. Train your body to use the restroom at approximately the same time every day by giving yourself some time in the bathroom at certain hours. Following a set schedule can help regulate the body’s digestive cycle.
Creating a bathroom routine:
The science behind routine:
Your body responds to consistent patterns. By establishing a regular bathroom schedule, you train your digestive system to work predictably.
Probiotics help balance the ratio of bacteria in your gut, regulating your digestive system and boosting your immune system. All probiotics are not created equal, though, so make sure you choose a high-quality probiotic.
Benefits of probiotics:
Choosing the right probiotic:
At Valley Medical Weight Loss, we can recommend high-quality probiotics that support both digestive health and weight loss goals.
Magnesium supplementation:
Magnesium citrate is a gentle, natural way to relieve constipation. It works by drawing water into the intestines, softening stool, and promoting movement. We offer Mag07 and other magnesium supplements at our clinics.
Warm liquids:
Healthy fats:
Use laxatives only as a last resort. While laxatives may provide some immediate relief, the results are temporary, and they are not without side effects. Laxatives can be habit-forming, and overuse may decrease the body’s ability to have an unassisted bowel movement.
If you must use a laxative:
How bulk-forming laxatives work:
They add water and bulk to the stool so that waste can pass more easily through your digestive system. They’re gentler and less habit-forming than stimulant laxatives.
Seek medical attention if:
These could be signs of a more serious condition requiring medical evaluation.
If you’re taking weight loss medications, particularly GLP-1 injections like compounded semaglutide or compounded tirzepatide, constipation is a common side effect.
Managing GLP-1-related constipation:
Through experience at Valley Medical Weight Loss, we’ve found that most GLP-1-related constipation improves with proper hydration, fiber intake, and lifestyle adjustments.
Subscribe for expert insights on building confidence, overcoming mental barriers, and achieving lasting weight loss success. Join patients who are transforming both body and mind.Join our newsletter for expert insights on treating melasma, hyperpigmentation, and other skin concerns. Our medical aesthetic team shares practical advice to help you achieve clear, radiant skin.
Valley Medical Weight Loss has been helping individuals achieve their health and wellness goals for over 15 years, with more than 80,000 patients served across the Phoenix metro area. Our four convenient locations in Phoenix, Tempe, Glendale, and Chandler offer physician-supervised weight loss programs, advanced treatments, and personalized support, all with transparent pricing and no hidden fees. We believe in making effective weight loss accessible, affordable, and sustainable for everyone. Learn more about our approach.
If you’re struggling with constipation while trying to lose weight, we can help. Our comprehensive programs address all aspects of health, including digestive wellness.
Visit us at any location:
Walk-In Hours: Mon–Fri: New patients until 4:30 PM, existing patients until 5:30 PM; Sat: until 2:30 PM; Sun: Closed.
Digestive Support Supplements:
Weight Loss Programs:
Additional Resources:
By: The Hidden Epidemic of Sexual Health and What We Can Do
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