Holistic Tips To Avoid Constipation

Constipation is one of the most common medical complaints in Australia.

People say they are constipated when they can’t empty their bowels as often or as easily as they would like. Some people who are constipated find it painful to have a bowel movement and often experience straining, bloating and the sensation of a full bowel.

Constipation is a symptom, not a disease. A poor diet and lifestyle typically are the cause of this uncomfortable sensation.

Here are several holistic tips to avoid constipation:

Eat more fibre:

Fibre acts as a bulk-forming laxative and it eases the passage of stool from the body. Gradually build up the amount of fibre in your diet to avoid an increase in gas and intestinal discomfort. The aim is to consume 27- 40 grams of dietary fibre daily. Opt for psyllium, flaxseed, legumes, and grains such as oats, whole grains, as well as fruits and vegetables.

Establish Bowel Flora:

An overgrowth of bad bacteria in the bowel is associated with poor fibre diet. Taking probiotics supplement are recommended to improve bowel flora.

Stay Hydrated

Keeping your fluids up makes our stool softer and easier to move. Drink eight glasses of pure clean water a day.

Get Moving

Regular exercises for at least 20 minutes, three times per week can help you to achieve a good bowel movement. Routines such as abdominal and pelvic floor exercises as well as regular Yoga or Tai Chi class may help move things along too.

Listen And Work With Your Body

Sometimes we ignore the call from nature to head to the toilet, because of inconvenience. This contributes to constipation problems, so get into the habit of heading for the bathroom whenever you get the urge to do so. You can also practice by spending ten minutes or so sit on the toilet at the same time every day, even if you don’t need to pass a bowel movement just to get into the habit.

Change Your Posture

The way you sit on the toilet could help make passing a bowel movement easier for you, too. Try leaning back on the toilet seat, with your feet raised on a small footstool. This position and angle make evacuating the bowel much easier than sitting our normal bowel position.

Just Relax!

Stress slows down digestion and the passage of waste matter through the bowels. Take time out to listen to relaxing music, go for a walk, or take some magnesium supplement as it has a calming effect on both the nervous system and the muscles that help relax muscle tension in your abdomen.

Avoid Relying On Laxatives

Taking a laxative from time to time can help your bowel movement, but you should not use laxatives long-term. Laxatives make bowel lazy and worsen constipation eventually.

Most constipation is temporary and not serious. Understanding its causes, prevention and treatment will help most people find relief. Constipation is sometimes a symptom of more serious health problems. If you are having a severe or persistent constipation problems call to schedule an appointment with one of our medical professionals at 03 5229 5192 (Myers Street Family Medical Practice) or 03 5241 6129 (The Cottage Medical Centre).