May 5, 2016 In Health, Nutrition

Stop Constipation – Start Moving

Do you suffer from constipation? Suffer no more!!!

If you experience constipation for a prolonged period of time, know that you ought to see a gut specialist. However, you can also try some techniques to help you to move your bowls in the short term.

Constipation is one of those subjects we’ve been told to avoid in polite conversation. But, with as many as one in five people over the age of 30 experiencing constipation at some point in their lives, perhaps it should be up for discussion…

Watch this short informative video to hear about strategies to overcome constipation.

Tips to aid constipation

  1. Fibre! Start eating more whole grains, beans and your good old friend – plum. Try to avoid psyllium husk as a source of fibre and use real foods instead.
  2. Water. Having added lots of fibre, now you need to drink a lot of water or you may become more constipated. You should aim to drink about 2L of water a day minimum.
  3. Probiotics and Prebiotic’s. These are wonderful in relieving constipation. They are also essential for your gut health.
  4. Physical exercise. Especially walking will help move your bowls.
  5. Magnesium. Take it orally as a supplement and/or take 30 minute long epsom salt baths can also help to relax you lower abdomen.
  6. Vitamin C. Taking high doses of vitamin C has shown to be effective in constipation.
  7. The rocking squat technique. You may want to try this movement technique which involves sitting on the toilet, bending your upper body forward as far as possible then straighten up to the sitting position. Repeat this a few times and it could help.
  8. Fermented foods. Adding fermented foods to your diets such as sauerkraut, sour cream, dairy kefir and yogurt can also help.
    A special note on Colonics and Laxatives; these are great if you have an emergency but I would not recommend them as a regular routine to empty your bowel.

These natural approaches may help you relieve your bowels. If you have an ongoing problem with constipation then please make an appointment to come and see me: info@dorotatrupp.com