Tips To Help With Constipation
Tips to Help With Constipation
Do You Suffer From Constipation?
Constipation is more common than you think, if you aren't going at least 1x per day you are constipated... Ideally, we want to be going 2 to 3x per day.
Our bowel movements can tell us so much about our health. Here is a link to a blog I did on Transit Time and the Bristol Bowel Chart have a look and see how yours matches up to the chart.
Are you having regular bowel movements and feeling empty afterward?
Not having regular bowel movements allows toxins, hormones, bacteria, & yeast that were supposed to be eliminated to recirculate causing a toxic load, hormonal imbalances & inflammation in the body. Not to mention the obvious bloating & feeling uncomfortable.
Some of the symptoms you may be experiencing from the pipes being backed up, and causing you health issues are:
skin issues (rashes, acne)
cellulite
bloating
pain in stomach
hemorrhoids from trying to go
mood swings, irritability
headaches/migraines
unable to lose weight
sleep issues
pain in joints
brain fog, poor memory
PMS, painful periods
These symptoms are indications of hormonal imbalances, toxins, and inflammation.
TIPS TO HELP WITH CONSTIPATION
🍎 Consume at least 30g of fiber per day - this will get things moving & bulking up your stool - foods such as nuts, seeds, legumes, cruciferous vegetables, & fruits are high in fiber.
🥦 Eat balanced meals -eating nutrients dense meals consisting of protein, fat & complex carbs
🧄 Eat probiotic & prebiotic foods - fermented foods are great for our gut microbiome. our beneficial bacteria. - Foods such as artichokes, onions, garlic, celery root, green bananas, cabbage, sauerkraut, and kimchi.
🥑 Eat Healthy Fats - such as avocados, salmon, mackerel, eggs, olive oil, coconut oil, avocado oil, nuts,& seeds (be careful with nuts can cause constipation in some people, especially cashews
💦 Hydration - drink lots of water it will help get things moving along. I highly recommend lemon water in the morning on an empty stomach. Here is a great morning drink that I posted before, it helps with bowel movements and so much more… really it is a Health Shot!
🏋️♀️ Exercise daily - really important to move our body regularly, helps keep the digestive system moving.
🧘 Stress management - controlling cortisol is extremely important, high stress can cause stomach distress. The gut-brain connection & your digestive system is controlled by the brain. Often the gut is referred to as the 2nd brain.
💊 Magnesium citrate - is a better choice of magnesium for constipation. There are other forms of magnesium for other issues such as sleep, & brain trauma.
🚽 Squatty Potty - a little stool that you put your feet on. See below for more about the Squatty Potty. A small stool would also work.
✋ Massage - massage your lower abdomen in clockwise circles with pressure.
🔘 Castor Oil Pack - they help with constipation, by improving the blood flow and helping to shift toxins out. Researchers have discovered that ricinoleic acid, the main fatty acid in castor oil, binds to receptors on the smooth muscle cells of your intestinal walls. Once ricinoleic acid binds to these receptors, it causes those muscles to contract and push out stool, just as other stimulant laxatives do. Castor oil packs are great for so many things.
I love to use it for liver support and do so a few times a week. Also great for digestion, kidneys, etc. I love the heat that you apply on top of the pack, it is so comforting. You can order one below!
A Squatty Potty can really help as well. When we sit with our feet up on the stool and lean forward a bit it this really helps. The closure mechanism of our gut is designed in a way it cannot open the hatch completely when seated.
There is a muscle that encircles the gut like a lasso when we are sitting or standing and it pulls the gut in one direction, creating a kink in the tube. Just think of it like when your garden hose gets a kink in it, the water does not flow out of the hose.
This is the Queen Of Thrones Castor Oil Pack that I use, you can order one at this link rather than make your own.
Causes Of Constipation?
When the colon's muscle contractions are slow or sluggish, the stool moves through the colon too slowly, resulting in too much water being absorbed. Some of the most common causes of constipation include the following:
Medications
Lack of exercise
Not enough liquids
Not enough fiber in the diet
IBS
Ignoring the urge to have a bowel movement
Changes in habits or lifestyle, such as travel, pregnancy, hormonal changes, hypothyroidism and old age
Problems with intestinal function
SIBO, Gut infections, poor gut health
Abuse of laxatives
DO YOU SUFFER FROM CONSTIPATION?
Book your FREE 30-minute consultation to learn how I can help you get id of your constipation once and for all…
