Constipation and Headaches: The Surprising Connection and Tips for Relief

The Connection Between Constipation and Headaches

If you frequently suffer from headaches, especially migraine headaches, you may have noticed that they tend to occur more often when you are constipated. There seems to be a close connection between constipation and headaches, especially migraines, in many people. Understanding this relationship and taking steps to prevent constipation can often provide headache relief.

How Constipation Can Lead to Headaches

There are a few reasons why constipation may contribute to headaches or make them worse:

• Toxic buildup - When stool moves through the intestines too slowly, toxins and waste can be reabsorbed into the bloodstream. This can cause inflammation which may contribute to headaches.
• Straining - The physical act of straining to pass stool when constipated can increase pressure in the abdomen. This added pressure may trigger headaches.
• Dehydration - Constipation and headaches can both be caused by dehydration. Not drinking enough fluids leads to harder stool and thickened blood, increasing risk of headaches.
• Stress response - For some people, the discomfort of constipation can trigger a stress response in the body. Stress can cause muscle tension and pain, leading to tension headaches or migraines.

Types of Headaches Linked to Constipation

Some specific types of headaches that are often associated with or exacerbated by constipation include:

• Tension headaches - Constipation can cause neck, shoulder and back muscle tension. This triggers tension headaches, which feel like a squeezing band of pain around the head.
• Migraines - Migraine sufferers frequently report constipation as a migraine trigger. The inflammation and abdominal pressure from constipation may set off migraines.
• Cluster headaches - Severely painful cluster headache attacks have been associated with hardened stool in some patients. Softening stool provides relief.
• Sinus headaches - Constipation can worsen headaches caused by sinus pressure. Straining from constipation aggravates swollen sinus tissues.

Other Connections Between Constipation and Headaches

There are a few other possible ways constipation may be tied to headaches, including:

• Medications - Some pain medications used for headaches, like opioids, can cause constipation as a side effect. This may lead to a vicious cycle.
• Bowel disorders - Conditions like IBS that cause chronic constipation are often accompanied by more frequent headaches.
• Hormones - Changes in estrogen during the menstrual cycle can contribute to both constipation and headache susceptibility in women.
• Diet - Diets low in fiber and hydration, or high in processed foods, can make both constipation and headaches more likely.

Tips to Relieve Constipation-Related Headaches

If you think constipation may be triggering or worsening your headaches, there are several ways you can help find relief by preventing and treating constipation:

Increase Fiber Intake

Fiber helps add bulk to stool and speed up intestinal transit time. Good sources include fruits, vegetables, whole grains, nuts and seeds. Aim for 25-35 grams of fiber per day through food and supplements if needed.

Stay Well Hydrated

Drink plenty of fluids, especially water, which helps soften stool and prevent dehydration headaches. Aim for at least 2 liters per day. Avoid excessive caffeine and alcohol, which are dehydrating.

Exercise Regularly

Physical activity stimulates the intestines and can help relieve constipation. Aim for 30-60 minutes per day of exercise like brisk walking, jogging, swimming or yoga.

Take Probiotics

Probiotic supplements containing healthy gut bacteria may improve regularity. Look for broad spectrum probiotics with strains like Bifidobacterium and Lactobacillus.

Use Stool Softeners

Over-the-counter stool softeners like docusate can help soften stool and make bowel movements easier. They are a safe short-term option for relieving constipation.

Improve Toilet Posture

Elevating your feet on a footstool while seated on the toilet can help mimic a squatting position. This straightens the anorectal angle and makes straining easier.

Try Magnesium

Magnesium supplements are a natural muscle relaxant and can help relax the intestines and soften stool. Take up to 400mg daily in divided doses.

Consider FODMAP Diet

For some people, following a low FODMAP diet improves IBS symptoms like constipation. FODMAPs are carbohydrates that can worsen gut issues.

Avoid Headache Triggers

Pay attention to dietary, hormonal, environmental and other triggers that make your headaches worse and try limiting or avoiding them.

See Your Doctor

If home remedies don't relieve constipation and associated headaches, consult your healthcare provider. They can check for underlying issues and provide prescription treatments.

When to Seek Emergency Care

In rare cases, severe or persistent headaches can be a sign of a serious medical condition requiring emergency care. Seek immediate medical attention if you experience:

• Sudden, severe headache unlike your usual headaches
• Headache with fever, neck stiffness, nausea, vomiting, confusion or seizures
• New headache following a head injury
• Headaches getting progressively worse over days or weeks
• New onset headaches after age 50

These types of headaches can potentially indicate life-threatening issues like hemorrhage, infection, stroke or tumor needing urgent evaluation and treatment.

Living with Chronic Constipation and Headaches

Coping with frequent constipation and headaches can greatly impact your quality of life. Working closely with your healthcare providers to find effective long-term relief is key. You may need to try various medications, lifestyle changes, complementary therapies and stress management tactics to minimize symptoms.

Tips for Living with Constipation and Headaches

• Keep a symptom journal to identify triggers and track response to treatments.
• Join a support group to connect with others dealing with chronic headaches and constipation.
• Stick to a routine for diet, exercise, sleep and stress management.
• Make time for relaxation practices like meditation, yoga, massage.
• Don't skip meals or let yourself become dehydrated.
• Take prescribed medications for headaches and constipation as directed.
• See your doctor regularly and report any new or concerning symptoms immediately.

Learning to manage chronic constipation and headache conditions takes time and effort, but significant symptom relief is often possible. Work with your healthcare team to find the strategies that provide you the most relief and improved quality of life.

Disclaimer: This article is for informational purposes only and does not constitute medical advice. Always consult with a healthcare professional before starting any new treatment regimen.