If you are having trouble having regular bowel movements less than 3 times a week or they are difficult to pass and have hard stools then you are constipated.  I know, not a glamorous topic but so many people have this issue!  Chronic constipation is indicative of a potentially larger problem and worthy of an in depth evaluation.

READ ON to learn 5 tips to help with your constipation…

  1. Work up the underlying issue: Constipation can be indicative of a potentially larger problem like nerve dysfunction, thyroid conditions, diabetes, Parkinson’s, MS to name a few.  In addition, food sensitivities, small bowel overgrowth and parasites can also be a culprit.  You need an in depth evaluation to get you started on the correct path!
  2. Drink enough water! This is KEY.  Recommended amount is ½ your body weight in ounces of water.
  3. Eat enough fiber. If you aren’t eating it then take a fiber supplement.  Soluble, non-fermented fiber is the ideal choice which is psyllium but if you have tried the standard supplements and these don’t help then try different fiber sources.  Banana and glucomannan fiber are two of the unusual ones that may help.
  4. Explore a probiotic. There are so many different types of probiotics available so I would recommend trying several before saying these don’t help.  Bifidobacterium lactis strains of HN019 apparently enhance gut motility as well as two strains BB-12 and DN173 010.  Lactobacillus casei and planatarum may also be beneficial.  Spore form of probiotics may also give you a different option.  Probiotics need a food source so you may benefit from a pre-biotic.  If you puff up with a pre-biotic though you may have a small bowel overgrowth so have that evaluated!
  5. When we were created we squatted to have a BM.  So, all the anatomy was aligned for that position.  Along come toilets that are very convenient but it completely changes the position and it harder to relax the pelvic floor muscles.  When you bear down and strain it actually tightens the pelvic floor muscles creating a deterrent to having the BM.  There are a few things you can do for this:
    1. Try bulging the belly forward and make a “moo” sound – yes like a cow. Hold the “M” for a few seconds followed by the “ooo” This helps relax the pelvic floor and anal sphincter.
    2. Lean forward resting your forearms on your thighs.
    3. Squat – you can purchase a “squatty potty” online inexpensively and this really can make a significant difference.
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Don’t forget the basics like allowing yourself the time to have a BM, exercise and eating right!!

Be careful for reaching for laxatives and enemas on a regular basis because the body will become dependent on these and will have difficulty stopping them creating a vicious cycle.

To your health,

 

Laura