Introduction
Do you feel like your digestion goes on strike as soon as the temperature drops? Rest assured, it’s not all in your head. Winter constipation is a very real phenomenon. But contrary to popular belief, it’s not the cold itself that slows things down, it’s our behavior.
« We see more constipation during the winter months because we are often less active, we hydrate less, we reduce our consumption of fresh produce, and we travel more for the holidays, » explains Cari Riker, a dietitian. In short: it’s not the weather that’s the problem, it’s what we do—or don’t do—during this period. So how can we get things moving again?
Your plate and your glass: two winter pitfalls
The main culprit? Water. Proper hydration is essential for regularity, but in winter, we simply forget to drink. « Cold weather can dull the sensation of thirst, making it easy to become dehydrated without realizing it, » warns Kelsey Russell-Murray, a dietitian. The result is mechanical: if you don’t have enough water, your colon will draw it directly from your stool. Cari Riker points out that this makes it « drier and harder to pass. » The trick? Go for warm drinks. Tea, broth, or simply hot water with lemon and mint. When it comes to food, it’s the same battle. We tend to abandon fruits and vegetables in favor of comforting, heavy dishes. Kirsten Jackson, a specialist in irritable bowel syndrome, notes that this leads to lower fiber consumption. However, fiber is crucial. Kelsey Russell-Murray reminds us that there are two types: soluble fiber to soften stool, and insoluble fiber to add bulk and facilitate transit.
The figures speak for themselves: most women need 25 grams of fiber per day, and men around 34 grams. The majority of us are falling short. Be careful, though: increase your intake gradually to avoid bloating and gas.
Less exercise and poor sleep: the body in slow motion
When the temperature drops, we tend to hibernate. Fewer outings mean less physical activity, and therefore sluggish digestion. « Exercise stimulates peristalsis, the wave-like movement that moves stool through our intestines, » explains Cari Riker. But you don’t need to run a marathon to achieve this. According to Kelsey Russell-Murray, even a post-meal walk is enough. Kirsten Jackson advises her clients to walk for at least 30 minutes every day. « Especially at this time of year, getting some light in the middle of the day helps optimize your internal clock, » she adds. If you’re lacking motivation, why not plan a walk with a friend?
Your schedule also plays a role. End-of-year travel or changes in sleep patterns can disrupt the digestive system. Samina Qureshi, a gastroenterologist and dietitian, emphasizes that ignoring the urge to go to the bathroom can worsen constipation in the long term. Try to go at the same time every day, ideally after a hot drink or a meal. Finally, don’t neglect sleep: aim for 7 to 9 hours a night and regular wake-up times so you don’t inflict « mini jet lag » on your body.
The toolbox for getting unblocked
If you’re still having trouble, experts have a few practical strategies. First, diet: Cari Riker suggests including whole grains, beans, or lentils, aiming for a high-fiber food at every meal.
Have you heard of the footstool trick? Samina Qureshi recommends using a small stool under your feet when using the toilet to raise your legs. This improves the position of the rectum and makes it easier to pass stool. Another expert secret: kiwi fruit. « Research shows that eating two kiwis a day can significantly improve constipation, » says Qureshi. This fruit draws water into the colon, making stools softer without the side effects of laxatives. Finally, don’t skip meals. Your digestive system needs regularity. If nothing works, don’t hesitate to seek medical advice. A perineal rehabilitation assessment can be very helpful, especially if you feel the urge but are unable to pass stool.
Final thoughts
Winter and its short days have a hidden downside: they encourage us to be sedentary and eat junk food. The good news? A few simple adjustments are often all it takes to get things back on track. Cari Riker advises against changing everything at once. Focus on one or two habits per week, such as drinking more water or adding one fiber-rich food per day.
Once you’ve acquired these habits, add another one, such as exercise or better sleep hygiene. Over time, these actions will become natural, and your digestion will remain healthy, whatever the season.
According to the source: eatingwell.com
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