Have you ever been on a crowded subway train before? If so, then you know what it feels like to be crammed in such a tight space. Not only is it overcrowded, but the trains are usually messy & hot.
When you are constipated, all of your stool is sitting in one place with nowhere to go, just like a crowded subway train. You may feel uncomfortable and have abdominal pain, bloating, fatigue, cramps, or get anxious and upset.
What Happens When You Are Constipated
When you are constipated, the stool starts to get hard and gets more difficult to pass. Imagine being on the subway and you found out the subway car in front of you has now broken down. You may be waiting 10 minutes before it starts moving up again. However, that stool or subway car is now sitting still and everything behind it is delayed as well. This can cause all sorts of issues for you. So, let’s keep the train rolling. Below are some tips and suggestions to help you relieve constipation naturally.
If you feel like you’re struggling to use the bathroom and maybe constipated, here are some questions to ask yourself.
1. Did you have fewer than three bowel movements this week?
2. Did you have a difficult time passing stool?
3. Were your stools hard or lumpy? (Yes, this matters.)
4. Did you have this feeling that you did not fully empty your bowels?
What Your Stool Is Showing You
Every time you go to the bathroom, look at your poop. Why you may ask? Depending on how it looks, it can show you what is happening in your body Check out the diagram below.
Relieve Constipation Naturally
- Drink more water if you are constipated.
- Eat more fiber:
a. Add more fruits, vegetables, and whole grains to your diet. Foods that are known to help relieve constipation are prunes, apples, and dark, leafy greens.
b. Take a fiber supplement such as our Liquid Fiber Flow or Clear2Go which you can easily incorporate into your foods or beverages. - Exercise regularly, at least 20-30 minutes a day.
- Do not hold back the urge/feeling sensation when you have to go.
This simple stretch can help to stimulate bowel mobility.
- Do once a day, every morning or night.
- Lie on your back and straighten one leg out. Then bend the other leg and draw your knee to your chest.
- Hold for 30-60 seconds.
- Repeat on other side.
- Then, bring both knees to your chest and hold for another 30-60 seconds.
If you are interested in some other alternative exercises to help ease constipation, click here.
Fiber Supplements
Sources cited from National Institute on Aging, Lippincott Nursing Center, Pelvic Health Solutions, UCLA CNSR and Medical News Today
