Do you ever feel like your digestive system slows down as the temperatures drop? You’re not alone. Many people experience more frequent or severe bouts of constipation during the winter months, and it’s not just a coincidence. The chilly season brings a mix of lifestyle changes and environmental factors that can wreak havoc on your gut health.
From indulging in comfort foods to spending more time indoors, our winter habits often lead to slower digestion. The effects of cold weather on the body circulation and lower hydration levels add up to disturb your digestion. But what exactly causes this seasonal issue, and how can you prevent it? To understand this, OnlyMyHealth team interacted with Dr Vinay Kumar Shaw, Head of Department and Senior Consultant for GI, General, Minimal Access and Bariatric Surgery, SHALBY Sanar International Hospitals, Gurugram.
The Winter-Worsening of Constipation
Dr Vinay Kumar Shaw explains, "Constipation tends to worsen during the winters due to a combination of lifestyle changes, environmental factors, and physiological responses. As people tend to be less active and indulge in comfort foods high in sugar, salt, and unhealthy fats, digestion and bowel movements slow down."
Winter is marked by a drop in physical activity and an increased craving for calorie-dense foods, which often lack the fibre necessary for smooth digestion. Additionally, the body's natural response to cold weather plays a significant role. "During winters, the body naturally tries to keep you warm by reducing the blood flow to the skin (vasoconstriction) and preventing heat loss. To keep vital organs warm and well-perfused, there is a tendency of the body to reduce blood supply to the intestines (splanchnic circulation), which may lead to constipation and indigestion," adds Dr Shaw.
Low temperatures and dry air exacerbate the issue. The cold, dry environment can dehydrate the colon, making stools harder and more challenging to pass. Moreover, the disrupted circadian rhythms and increased inflammation caused by the chilly weather further compound the problem. According to the Harvard Publishing School, hormonal fluctuations, medications, and underlying health conditions may also intensify winter constipation.
Also read: Can You Have Lower Back Pain Due To Constipation?
Symptoms to Watch Out For
Symptoms of constipation vary widely but can include:
- Reduced stool frequency
- Abdominal pain and bloating
- Dry and hard stools
- Difficulty or pain in passing stools
- Straining during defecation
- Abdominal distension
- A feeling of incomplete bowel evacuation
Dr Shaw advises paying attention to these symptoms and seeking medical advice if they persist. He warns, "If one has severe pain in the abdomen in the presence of heart disease, a doctor consultation is warranted to rule out a condition called Mesenteric Ischaemia (abdominal angina). This medical condition, if left untreated, can cause serious damage to the intestines."
Causes and Risk Factors
"People may experience constipation if they sense something is amiss or if they start to feel uncomfortable," Dr Shaw notes. Factors contributing to constipation during winter include:
- Inadequate water intake
- A low-fibre diet
- Reduced physical activity
- Increased screen time, leading to slower bowel mobility
These factors collectively contribute to sluggish digestion, creating the perfect storm for constipation.
Also read: 5 Dietary Changes You Should Make Today For Better Digestion
Prevention and Management
Preventing and managing winter constipation involves adopting simple lifestyle changes. Dr Shaw offers the following recommendations:
Regular Exercise
"Leading a sedentary lifestyle reduces bowel movements. You can start slow and increase the frequency of exercises. One must exercise at least 2-3 times a week. Exercises will also kick in the much-needed endorphins to counter depression," suggests Dr Shaw.
A Fibre-Rich Diet
"Choose a healthy diet with a high percentage and variety of fruits, vegetables, and whole grains. Consume them regularly and see the difference yourself," he adds. A balanced diet is key to ensuring smooth digestion.
Stay Hydrated
Drinking plenty of water and fluids is essential. Dr Shaw emphasises, "Not consuming enough fluids can contribute to dehydration, which in turn can make your gut dry and slow down the bowel movements." Staying hydrated keeps your digestive system functioning optimally.
Seek Professional Help
"If you experience any of the symptoms and face discomfort on a regular basis, it is advised to consult a healthcare professional at the earliest," advises Dr Shaw.
Conclusion
Winter may bring its fair share of challenges, but constipation doesn’t have to be one of them. Dr Vinay Kumar Shaw emphasises the importance of paying attention to our bodies and taking proactive steps. "By following the above-mentioned recommendations, you can significantly improve your lifestyle and overall gut health. A happy and healthy gut means a happy mind and a strong body," he concludes.
With the right lifestyle adjustments, you can keep your digestive health on track even during the chilliest months. Stay active, eat well, hydrate, and prioritise your well-being for a constipation-free winter.