The big C..we have all had this at some point in our lives..the pain and discomfort trying to pass stool, and after the pushing and straining, little comes out, sometimes nothing at all. Then you stop and resolve to try again later..
That hot burning feeling soon after an attempt in the toilet, which you rarely share with anyone, hoping that it passes soon.
You never saw it coming, you wonder, how did I get here?
And as soon as it's gone, you forget as if it never happened.
Well, there are a few signs your habits should tell you that things are getting hard inside.
If you pay attention to them, you can avoid getting constipation and improve other areas of your health and wellbeing at the same time.
What are some of these habits?
Ignoring mild constipation
The first sign is when things begin getting tough. You spent a few more minutes than usual, you pushed a bit harder than usual.. but you say, It's okay.. Perhaps it's that party I was at where I tried that new dish.
Then it gets worse.
Skipping a full breakfast
You probably have a busy schedule, not enough time in the morning to sit around the table and have breakfast. So you have some black coffee and toast, that is if you can spare the time hoping you won't get stuck in traffic.
Not drinking enough water, drinking too much refined sugars as opposed to natural sugars.
Now, who said that one should drink 8 glasses of water? Probably some health nut. I would lose count!
I live in a fast paced world where any successful person needs to have energy.. pass me that soda.
Repressing the urge to pass a bowel movement
Now, aren't we all victims of inconvenience? It always seems to want to come through at the wrong time. It doesn't care that I'm a meeting, driving around to get a parking spot, or, for goodness sake.. I'm shopping!
So you resist. And sure enough, the urge dissapears as mysteriously as it came.
Stress and lack of regular exercise
(You get the idea)
What should I do to eliminate constipation from my life?
- Take note of the last time you went. You are technically constipated when you have had no bowel movement in 3 days.
The sooner you notice that something is off, the sooner you can do something about it. - Your gatrocolic reflex is most active in the morning. Your gastrointestinal tract and colon want to do their job.
They are ready and prepared to digest food and provide you with energy for most productive part of your day.
Eat breakfasts rich in fibre (for example, whole wheat or grains) and don't forget to add fruits and vegetables. These will increase stool volume and softness. - Increase your water intake. Take a big glass of water sometime before every meal, and a small cup before a snack. Reduce intake of caffeinated, alcoholic, and sugary drinks and replace with fruit juice, fermented dairy products or yogurt.
- Always go whenever you feel the urge to pass a bowel movement, and if you start keeping note when they come, you will notice that it will usually come at a regular time.
For some people it will come in the morning, when the gastrocolic system is most active. Soon enough you will know when to expect it and when things are amiss. - Start by taking a 5 - 10 minute stroll after having a meal, or moderate exercise for aout 30 minutes each day.
Improve length of sleep and have a regular pattern.
Use relaxation techniques to relieve stress, and abstain from smoking.
The 5 simple techniques will not only eliminate constipation, but also improve other aspects of your health and wellbeing.