Author: Kristin Thomas / Source: Lifehack
Did you know that there isn’t an exact number of bowel movements to have in a day? While two BMs per day maybe normal for one person, one BM maybe normal for you.
But if you’re finding yourself going to the bathroom less and less all of a sudden, often backed up for days, that’s when you should listen up and take action.
Constipation can be due to a number of factors, from stress to poor ability to digest food (causing it to sit stagnant in the intestines) to infections and even heavy metal toxicity.
It’s important to get regular stool testing done to understand what may be causing your constipation, but in the meantime, there are many at home remedies you can implement to help support digestion and help move things along.
1. Give yourself an abdominal massage
Giving yourself a gentle abdominal massage can help move things along and relieve any blockages.
With your forefinger and middle finger, massage your abdominal area in a clockwise motion to stimulate muscle contractions and break up matter that may be stuck in the intestines.
You can also do this when you feel a stomachache or bloating; you should feel relief pretty quickly.
It also helps to take a few deep breaths in through your nose and out through your mouth during this process. Implement this routine regularly for the greatest benefits.
2. Consume more high-fiber foods
Do you know if you’re getting enough fiber in your diet? Just like fat, it used to be that fiber was looked down on as something we should minimize, but especially for those suffering from constipation, fiber can be incredibly helpful!
Not only does it act to sweep out stagnant matter, it can also regulate bacteria and detox the colon.
An easy way to address it is to simply add in more fiber. Foods like leafy greens, almonds, pumpkin or sunflower seeds, chia and flax seeds are all high in fiber.
Try adding ground flax or chia seeds to your smoothies or salads and use flaxseed oil as a salad dressing. These are all great and easy ways to up your fiber intake.
As you get started, increase your fiber intake slowly to get your system accustomed to this food group, especially if it’s not a regular part of your diet right now.
If you’re looking for some more high fiber foods, here’re some ideas:
20 Ultimate High Fiber Foods To Add To Your Diet
3. Consume probiotic- and prebiotic-rich foods
Probiotics are the good bacteria that support your body’s ability to absorb nutrients and fight disease by lining and protecting your digestive tract. The benefits of probiotics are many. Humans are actually made up of 10 times more probiotic cells than human cells!
And prebiotics are like the fertilizer to your probiotics, giving them the food and energy they need to grow and thrive.
We need both in certain amounts in order to have regular bowel movements and keep things moving along in the intestines.
They go hand in hand and can be found in many common foods. Probiotic-rich foods include sauerkraut, kombucha, kefir, kimchi, and other cultured vegetables. Prebiotic-rich foods include jerusalem artichokes, raw asparagus, onions, raw garlic, bananas, and raw jicama.
Take a look at this list of natural probiotics you can try:
Top 10 Natural Probiotics for a Healthy Gut and Strong Immunity
If you can make these foods a part of your regular diet, you’ll not only help normalize bowel movement frequency, you’ll also help ward off bad bacteria and increase nutrient absorption.
4. Make magnesium your friend
Supplementing with magnesium citrate can be a good way to stimulate bowel movements naturally too.
If you don’t find that abdominal massages are working or you don’t do well with fiber, try magnesium citrate. This supplement is what’s called an an osmotic laxative, which means it relaxes your bowels and pulls water into your intestines. Water helps soften and bulk up your stool, which makes it easier to pass.
Since everyone reacts differently to different levels of magnesium, I recommend starting off low and slow. Start with a small dose and if you don’t feel any movement after several hours, try upping it the next day until you find an amount you feel good with.
5. Take digestive enzymes to break up stagnant food
We all require enzymes to break down the food in our digestive tract. If our natural production of enzymes is impaired, it can be helpful to supplement with them short-term to stimulate the body to produce more.
Sometimes this alone can be a big improvement for patients with poor digestion capacity, as it not only improves the breakdown of new food, but helps breakdown stagnant food in the intestines too. Especially if you feel food sitting in your body long after a meal, digestive enzymes just might do the trick.
6. Do a gentle yogic twist
Moving the body can be an incredibly easy way to release the intestines and move food along.
Performing a yogic twist is as simple as laying on the floor, pulling your knees towards your chest, twisting the knees to the right side and turning your head to the left. Sit in that position for as long as feels good and then reverse:
This helps to unblock areas of your digestive tract that may be stagnant, stimulating muscle contractions and loosening up the bowel walls.
While in this position, focus on your breath by taking several deep breaths in through your nose and out through your mouth to further promote relaxation. The more you relax your mind and body, the more your digestive tract will relax and release too.
7. Use a squatty potty
Another favorite tool of mine to help with constipation is what’s called a “Squatty Potty”. You can either buy one online or at a store, or simply stack some books or yoga blocks under your feet by the toilet.
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The post How to Relieve Constipation: 17 Natural Home Remedies for Quick Relief appeared first on FeedBox.