Constipation is a common digestive issue that can significantly impact your overall well-being. Constipation is typically characterised by infrequent bowel movements, difficulty passing stools, or a sense of incomplete evacuation. It can result from various physiological and lifestyle factors.

We are all likely to experience it at some stage in our life so what can we do to help!

Hydration: Drink plenty of water throughout the day. Water helps soften stools, making them easier to pass. Herbal teas can also contribute to hydration. One which I have found to be very helpful is dandelion root as it is rich in compounds like inulin, a soluble fibre that promotes regular bowel movements. Pour boiled water over dried dandelion root, let it steep for about 5 minutes then strain and drink. Sip this tea once a day (preferably in the evening) to promote bowel regularity.

Movement: Exercise can boost blood flow as well as muscle activity within your intestines. It kickstarts the digestive process to prevent constipation and bloating. Even a brisk daily walk can make a significant difference in promoting bowel regularity.

Abdominal Massage: Massage can stimulate the digestive system, alleviate abdominal discomfort, and contribute to regular bowel movements. The increased blood flow associated with massage can enhance oxygen and nutrient delivery to the digestive organs and aid in the digestive process.

Massage:

• Begin by lying on your back in a comfortable position.
• Warm a small amount of oil (e.g coconut oil) in your hands.
• Begin rubbing in small circles clockwise around your belly button, gradually widening the circles using firm pressure. Each circle should take about one to two seconds.
• Use light to moderate pressure, focusing on relaxing the abdominal muscles.
• Gradually increase the pressure as comfort allows.
• Continue for 5-10 minutes, breathing deeply and maintaining a relaxed state.

Manage Stress: Chronic stress can contribute to digestive issues. Practice stress-reducing techniques such as deep breathing, meditation, or yoga to promote overall well-being.

Fibre-Rich Food: Incorporate more fruits, vegetables, whole grains, and legumes into your meals. These high-fiber foods soften stools and promote regular bowel movements.

Taking a holistic approach to constipation often requires a multifaceted approach, including dietary modifications, lifestyle changes, and, in some cases, medical interventions based on the individual’s unique circumstances and health history. Individuals experiencing persistent or severe constipation should seek medical evaluation to determine the most appropriate course of action.

Your journey to a happy and harmonious gut doesn’t have to be all serious business! Taking care of your gut can be a downright delightful experience. Here’s to embracing the lighter side of gut health and keeping our movement regular.

Much love xx