With over 42 million Americans suffering from constipation, this is a topic we need to talk about! I see clients daily that have altered GI function, specifically constipation. Sometimes you need a little something extra outside of a healthy diet and adequate water intake to get things moving. Here are 5 tips that you can try to alleviate constipation.
For a quick overview check out my latest Youtube Video
- Psyllium Husk
Most people don’t get the recommended 25-35 grams of fiber per day, especially soluble fiber. I have found many clients following string paleo diets are not getting enough soluble fiber which helps pull water into the intestines and lubricate your poop. Take 1 tsp of psyllium husk mixed with 8 ounces of water may look a little gross, it may even gel a little if you don’t drink it fast enough, but I tell ya, it gets things moving. I suggest taking it before bedtime so you can wake-up with a great poo or taking it in the morning to start your day off right.
- Magnesium Citrate
This sexy little mineral is responsible for over 300 biochemical processes in the body. But it’s one of my favorite tricks for stimulating the GI tract and getting things moving. The combination of magnesium, citric acid and salt found in magnesium citrate, helps pull water into the intestines lubricating the stool. Make sure to double check your magnesium supplement for added calcium. Often times these two minerals are paired together but too much calcium can actually contribute to constipation.
Another wonderful benefit of magnesium is its ability to relax muscles. After a long workout, soaking in a magnesium rich epsom salt is like a day at the spa, and that’s because it relaxes your muscles. Well, it does the same thing in your GI tract, relaxes the muscles making it easier to pass a bowel movement.
Our gut microbiome is our second brain and this brain is fueled by bacteria. Making sure we have the right balance of good and bad bacteria is crucial for overall health and can be the difference between a good bowel movement and a bad one.
When selecting a probiotic supplement look for a product that has a high CFU count. I also look for probiotics that are made from soil based strains as these are more shelf stable and do not need to be refrigerated.
Check out: Prescript Assist or Klaire Labs
Stress is not just the way we feel, but it’s a physiological, hormonal response our bodies have to the external world. And guess what? Our digestion is the first area of our bodies that are hit by high levels of stress. Incorporating a meditation practice can help balance hormones, change your gut bacteria make-up and ultimately ease digestive discomfort. How amazing is that?
Changing your alignment can make all the difference. Sitting on a toilet does not put our bodies in the proper position to make pooping easier. This is why there is such a high rate of hemorrhoids in the United States, we are all straining to poo! Elevating your feet helps open your rectum making your bathroom time more enjoyable. You can put some books on your feet or try something like a squatty potty!
There you have it, 5 tips to help you become more regular. Happy pooping!
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