Constipation can occur from stress, reduction in movement, changes in routine, insufficient fiber, and medications to name a few. Oftentimes the cause of constipation is multifactorial while other times it can be obvious, like a long plane ride. Regardless of when you start feeling stopped up, there ways to get things moving with a natural approach.
Nutritionist-Recommended Holistic Tips for Constipation Relief
Self Massage
If you press softly on your tummy, starting on your lower ride side, moving in a clockwise position, the massage can help stimulate a bowel movement. Some people add this into their night time routine to promote a morning poop.
Correct pooping position
To help support movement and reduce straining, sit with knees higher than your hips. A foot stool may help assist this position. If you Google “correct pooping position”, you can pull up a more helpful visual cue
Drink Enough Water
A general rule of thumb is to drink at least half an ounce of water for every pound of body weight. You can’t poop if you do not have enough water to facilitate movement.
Bitters Before Meals
Digestive bitters before meals help stimulate the body’s release of gastric enzymes for digestion. This support helps prevent indigestion and ultimately constipation.
Do not ignore the call to nature
Habitually putting off the urge to go to the bathroom adds stress to the digestive tract. While public bathrooms can range in cleanliness, listen to your colon. That strain only aggravates bowel problems and increases risk of hemorrhoids, tears, and constipation.
This information is for educational purposes only and should not be taken as medical advice. Please consult a physician before treating any disorder.