Dealing with constipation can be hard (no pun intended)
Constipation is when you are unable to empty your bowels fully, and when your stool is hard and feels uncomfortable to pass. The reason for this is the longer that waste matter has been within the bowel more and more water gets drawn from it, making it hard and rabbit drop pellet consistency.
It can create bloating and excess gas which can feel uncomfortable. Dealing with constipation isn’t always easy, and can be quite confusing with different advice and medication out there. Simply just taking a laxative isn’t always going to work and it will definitely not fix the root cause. Fibre gels, and laxatives can be quite harmful for the gut as a quite a harsh substance, so we do not want to relay on them for a long time.
Your bowel movements should feel almost euphoric and satisfying. Our bowels also love rhythm and a lot of the time with constipation our bodies have lost that natural circadian rhythm. Focusing on going to bed at the same time each night and waking up the same time is really going to help to reset your body is clock.
Here are some more top tips to help with constipated bowels .
- Firstly, if you feel backed up you can use magnesium citrate get your bowels moving more naturally. Magnesium can relax your muscles and help with bowel movements.
- We also need to reconnect the brain gut connection which is done by simple slowing down. Box breathing is really great and simple (check out BOX BREATHING)
- Your gut loves a routine, try and get into your circadian rhythm. This means going to bed at the same time and waking up at the same time. Also trying to get natural day light into your eyes upon waking can regulate your rhythm.
- Slowly increase your fiber diversity – these books Eat more Live well is great to learn more about the power of fiber within our gut.
- Foods that are good for constipation, Kiwi, brown rice, chia seeds, flaxseed, figs. Also PRUNES will draw water into the intestines which will lubricate your bowels
- It’s important to make sure you up your water intake when you start upping your fiber.
- Slowly add in good bacteria to start feeding the gut microbiome. This can be through fermented foods such as kefir, kimchi, miso paste, sauerkraut, kombucha, or use a supplement.
- Take a long bath with Epson salts
- Move your body will move your bowels. Gentle exercise like walking , yoga or squats can help to get things moving.