We just could not resist a Christmas countdown post…. But, seriously… constipation is no laughing matter. And we know for many, a good reliable poop is the stuff of dreams.
Constipation is the inability to pass stools regularly or empty your bowels completely. Some people who suffer from constipation may pass stools less than three times per week, they may be hard or dry stools, there may be straining, a feeling of incomplete evacuation or complete inability to pass at all.
Pooing at least once per day up to 3 times per day is normal.
You’ll be relieved to know that most cases of constipation can be successfully resolved by eating a diet high in fibre, drinking more fluids and exercising daily.
Here are our top tips for keeping things moving… and achieving a good reliable poop. ⠀
- Eat a whole food diet with a variety of fresh vegetables, fruit and whole grains. Many people hear this advice, but simply do not know how to put it into practice – this is where we come in. Book your appointment here.
- Increase your fibre intake – add chia or flax seeds, leafy green vegetables, and fruits like pears, kiwi, prunes and apple. (Tip – do this slowly… and pay attention to the next point below).
- Keep hydrated – drink at least 2 litres of water per day. Minimum. When did we all forget about water?
- Exercise daily. Go for a walk. A light jog if you can. These things can help stimulate ‘movement’ down there…. Ask any runner, and one of the benefits they may cite is ‘it also keeps me regular.’
- Go to the toilet as soon as you feel the urge – don’t wait! Psychologically, you will keep telling your brain this over and over and over again until… it will do all of the holding for you!
- Use a footstool or ‘squatty potty’ to elevate your feet when on the toilet. Other cultures don’t sit to poop. And to be honest, squatting is an easier position to eliminate from. Squatty potties are much more common these days.
- Give yourself an abdominal massage.
Tried all of these things? Embarrassed about it? Still not getting a good reliable poop? LOTS of people have problems down there, Nicole has even shared her story about this very topic. Read it HERE.
Maybe you aren’t sure where to start? Give us a shout at The Balanced Nutritionist so we can gradually help you ease the discomfort through your nutrition and appropriate gut supplementation if necessary.