Constipation Relief
If you’ve ever been constipated, you know how uncomfortable and frustrating it can be when you need to have a bowel movement but are unable to poop. Healthy adults have one to three “easy-to-pass” bowel movement a day. Occasional constipation after certain meal or stressful event occur; however, frequent constipation can be a sign that you need to investigate further.
Here are tips you can do at home to help get your bowel moving. Some can be effective in minutes and others may take hours. Be patient and consistent, the idea to build a routine to help your body eliminate waste naturally and in a timely manner.
Adding Dietary Fiber
One of the first steps you can take to relieve constipation is to increase your intake of fiber through your diet.
There are two different types of fiber: soluble and insoluble. Both types are beneficial for health, digestion, and preventing diseases. But they act differently in the body. Soluble fiber absorbs the water in your food. In doing so, it turns to gel, which slows digestion. Insoluble fiber, on the other hand, doesn't absorb water and adds bulk to your stool. It can help food pass more quickly through the stomach and intestine, relieving constipation.
Kiwi works FAST - a popular fruit which improves digestion and is one of the better tolerated natural remedies for constipation. Kiwis contain actinidin, which promotes movement in the upper gastrointestinal tract.
Adequate Hydration
Keeping hydrated is an important action to take for constipation relief. Water, other liquids, and foods with a high water content can help fiber work better, making stool softer and easier to pass. Be sure to add minerals via electrolyte packs or mineral drops for full body benefit.
Get Moving - Movement is medicine, truly. This will help massage the intestines and keeping everything flowing smoothly. Try take a quick 10-15min walk after meals. You’ll notice a huge difference in more than just your poop consistency.
Use Squatty Potty - Toilet positioning changes the game big time! A squatty potty (or stool) ensures that your knees are higher than your hips. This helps promote relaxation of the bowels which can make it easier to poop.
Breathing Exercises - Deep breathing while on the toilet promotes relaxation for the entire body which can help you poop easier.
Avoid foods with a high-fat content – The body has a hard time processing fat. More consistent with Western diets, the bile-producing gallbladder (helps breakdown fats) is overburdened. Do yourself and your body a favor and cut down on the fried food, this can help relieve constipation.
